Issue link: https://cp.revolio.com/i/1517684
www.AbbysHealthFood.com | # 62| Page 29 This is especially important when you increase your fiber intake. Fiber-rich foods and adequate water intake are needed to help keep stools soft and move them through your digestive system, preventing constipation. Avoid artificial sweeteners Swapping out sugar for artificial sweeteners may seem like a good idea when you're giving up added sugar, but it can derail your efforts. Research suggests that certain artificial sweeteners may lead to metabolic changes that may increase cravings, food intake, and weight gain. Reducing your intake of sweet foods — even those that are sugar-free — may be the best way to cut added sugar from your diet. Manage your stress levels Research shows that stress affects food preferences and increases cravings for sweet foods. Sugar also appears to have a calming effect on stress hormones, which contributes to your desire for sugar when feeling stressed. Keeping your stress in check will make it easier to cut sugar from your diet and help keep cravings under control. Taking a short walk, talking to a friend, and reading a book are a few simple ways to relax. Exercise Exercise is beneficial in several ways when cutting added sugar from your diet. It can help increase energy and reduce stress, which can help combat symptoms like fatigue, low energy levels, and stress-induced cravings that may occur when decreasing your added sugar intake. A 2015 study also found that short bouts of exercise, such as a brisk 15-minute walk, reduced cravings for sugary foods. Remember to start slowly and speak to your doctor before you start exercising if you have any preexisting medical issues. FOCUS ON OVERALL DIET QUALITY Studies show that improving overall diet quality can help minimize cravings for sugary foods and enhance cravings for healthier foods. For example, eating fewer foods high in added sugar like ice cream, cake, and cookies and increasing your intake of nutrient-dense foods like beans, vegetables, fish, and whole fruits may help reduce your reliance on added sugar and help you crave healthier foods. Get enough sleep Insufficient sleep could worsen symptoms of added sugar reduction, such as fatigue, cravings, and low mood. Not getting enough sleep may increase cravings for sugar and other unhealthful comfort foods. Sleep deprivation alters appetite-regulating hormones and may enhance cravings for highly palatable foods, such as those high in added sugars. Getting a good night's sleep may help you: • make healthier food choices • lower your stress levels • boost your energy levels • improve your concentration and memory • Avoid daytime napping and aim for the same bedtime every night. Eat something bitter Eating bitter foods may help prevent sugar cravings by acting on receptors in the brain that drive sugar intake, according to research. You can make your own bitters or choose bitter foods, such as coffee, arugula, or broccoli raab (rapini). Stay motivated Giving up or reducing sugar can be difficult, especially if your diet was high in added sugar, so go easy on yourself. Try writing down your motivators for giving up sugar. Look at these when you feel a craving for sugar. If you start adding back foods and beverages high in added sugar, remind yourself of your motivations, you can always try again and learn from your experiences. For instance, if you find that the cravings are worse during certain times of the day, schedule activities to keep yourself busy during that time, or be prepared with high protein snacks and water. The most important thing is to decrease your overall intake of added sugar. It's important to note that occasionally enjoying a sugary treat will not derail your efforts or overall health. It's your overall diet quality that matters most. SUMMARY Making key dietary and lifestyle changes can help people beat their sugar cravings. This includes eating plenty of protein and dietary fiber, staying hydrated, making time for stress relief, and getting enough sleep. THE BOTTOM LINE Giving up or reducing sugar may come with unpleasant symptoms. That said, reducing added sugar consumption can have substantial health benefits. There are many ways to make reducing the amount of added sugar in your diet easier. Making key changes to your diet, exercise, and sleep patterns can help beat cravings and create a healthier lifestyle.