How to Stop Sugar & Junk Food Cravings My 7 Most Powerful Strategies

If you suffer from strong food cravings, know that you can retrain your brain and put a stop to your cravings. You don't have to feel stuck in the vicious binge eating cycle.

Like any other normal kid, I was raised on junk food. Tea with milk accompanied with cake and cookies was the special snack my mother gave me and I grew to love this combination. This is what I associated with mental relaxation, I still do.

When I embarked on my health journey 14 years ago, I swapped out the processed cookies for homemade cookies made with only the best ingredients. And the regular milk with raw milk. I got rid of the severe eczema on my legs by removing sugar and refined flour from my diet. I lost the weight I had gained during pregnancy and felt much more healthy.

Yet still I had a serious sweet tooth especially during times of stress or hormonal changes. But I didn't want to put my pancreas at risk with these constant blood sugar rushes I was sure I was getting after eating a slice or 2 of cake twice a day. It was a habit I wanted to kick, to feel a sense of control over my mind and eating.

I believe that for women especially, a small high carb slightly sweet snack in the afternoon is actually good for mental health (unless you have diabetes), consuming sweets more than once a day is just not beneficial, and can harm us long term.

Plus the cravings for sweets that I experience is exhausting. The reliance that I have on sweets to calm me down is something I want to stop.

The same goes for people with fat cravings (think cheese), chocolate cravings, salt cravings. It can be anything. Cravings are cravings and can cause us to eat way more than what's healthy for us.

Many people who have these same junk food addictions or sugar cravings end up suffering from the long term consequences of these addictions such as diabetes and obesity. I know I certainly don't want to deal with these consequences and I'm sure you don't either.

I'd like to safeguard my pancreas and have more control over my emotional eating.

This was a process for me, every day a new challenge, because life throws us different obstacles that challenge our emotional and mental state. For me this is what drives my sweet cravings.

So I'm always looking for new ways to stop these cravings, or better yet to control my mind and achieve happiness and calm. What I've discovered is that there are a few strategies that can really transform your outlook and give you back control over your cravings.

WHY DO I HAVE CRAVINGS?

It's important to understand that most processed foods contain lab created chemical ingredients specifically designed to be addictive. If you find yourself picturing these foods in your mind and craving them intensely, it's time to take control.

So avoiding GMO foods, all additives, all natural flavors is crucial if you want to overcome cravings.

HOW TO OVERCOME CRAVINGS:

Stop the Junk Food /Dopamine Cycle With this Crucial Tip

For many of us emotional eaters, food means more to us than just sustenance, food is source of comfort, pleasure. And that's because when we eat palatable foods high in sugar, fat, and salt it triggers a dopamine release, which gives us pleasure. As we do this again and again it creates habit circuits in the brain. This continual dopamine release causes addiction as well as causes reduction in dopamine d2 receptors, which makes us experience less pleasure with the same amounts, so we have to eat more to experience the same pleasure. This leads to weight gain

For this reason its important to eat a whole food, natural diet and to completely avoid all processed foods.

Foods in their natural state contain fiber and nutrients which slows down the blood sugar release, and give us sustained energy, plus they will not trigger the same dopamine reward pathway. Its hard to get addicted to and overeat cucumbers, carrots, apples and lettuce.

So what can we do? Keep fresh whole foods on hand at all times. If you get that craving reach for a whole food first. Whether its a fruit, vegetable, or wholegrain ancient grain bread.

If you try that and you still crave that processed chocolate cake- try replacing it a few days a week with something that isnt as bad: for example dark organic chocolate or dip fresh nuts in melted organic chocolate. Every week or 2 choose a healthier and healthier snack until slowly you will train your body to enjoy natural foods that are not designed to be as palatable as processed foods. We have to retrain our taste buds as well.

One thing I always notice is that on the very rare occasion that I eat a processed sweet from the supermarket, (even the ones labeled "organic" are still processed if they're in a bag on a supermarket shelf) it is so incredibly sweet and addicting that it hits me. None of my homemade sweets trigger cravings of the same intensity. It's the MSG, all the addicting chemical additives, the processed sugars and the high fructose corn syrups that are making this nation junk foods addicts.

However, its important to remember that even If you've had a bad day and caved in to your craving, immediately afterwards do something healthy for your body- a walk in the sun, a jog, eat a salad. According to Dr Amy Shah, this practice can rewire your brain. Don't lose hope, celebrate your wins.

In this article I will reveal my go-to strategies to banish cravings and take control over your eating

1) Intermittent Fasting-

Fasting a minimum of 12-14 hours per day is a really good start in terms of practicing self-control. If you're like me and like to eat all throughout the day, its helpful to take long breaks from food to give the digestive system a rest and to help detoxify the body. Fasting also helps minimize parasitic growth in the intestines. Parasites in the colon and body can contribute greatly to sugar cravings. So starving them out s a good way to stop cravings

2) Eat More Fruit & Vegetables

Eat as much fresh fruit or vegetables as you need when you experience sugar or junk food cravings. Mangos, Papaya, Kiwi, blueberries, Carrots, cucumbers, red peppers, these all make great snacks and could replace a junk food binge. When you buy fresh fruit from local farms, the taste and flavor is so much better even than sweets. A fresh mango off the tree tastes heavenly. Real fruit (non-GMO) contain fiber and vitamin C which slows down absorption of fructose in the fruit which helps to prevent intense blood sugar spikes that lets say a eating chocolate cake would. GMO fruits have been modified to be sweeter, so try to avoid them.

Fruit contain antioxidants and vitamins that our bodies will benefit from, whereas processed snack foods contain absolutely nothing, they are empty carbs.

Buy from local farmers that don't spray their fields and don't use Apeel or other toxic waxes that prevent spoilage on their fruit.

Always keep fresh fruit and vegetables on hand, preferably on your countertop in plain sight. When you experience cravings reach for a fruit or vegetable, if you're still hungry eat another.

Dr Fuhrman recommends that we aim to eat at least 1 pound of vegetables and at least 1 pound of vegetables (cooked and taw) per day.  I believe that its a good way to measure your amounts. Many of us believe we are eating enough fresh produce when in reality we are way below the required amount. In other words consume a minimum of 30grams of fiber (from food ) per day.

We have nutrient sensing cells in the gut that are just waiting for nutrients to enter so that they can create satiety hormones (including GLP 1). Yes it's true- our bodies make GLP 1 the synthetic version of which is in weight loss drugs like Ozempic).

The more nutrients you consume the more you will feel satisfied and your gut will become a natural GLP1 or Ozempic factory (without having to take Ozempic), without the terrible side effects of popular weight loss meds.

3) Reach for a Slice of Proper Bread

Sometimes we overeat sweets or fatty foods plain and simply because our bodies are lacking proper fuel. Throughout the daily we expend energy on mental tasks, etc... We need to make sure we are giving our bodies the nutrient it needs to function. Proper bread is an ancient Food, a primal food, it should be a Superfood if made properly.  

Ancient grain bread provides 70% of the fuel we need to keep going. 

Why do we overeat? the reason is we might actually be hungry- meaning we are eating foods that don't provide enough nutrients. So we overeat until our stomach registers a feeling of fullness. Which is really measured by how much fiber and nutrients we are consuming in that meal. If you're experiencing true hunger its a shame to quench that hunger with a snack instead of real nutrient dense food. Reach for a slice of proper bread, drizzle it with olive oil or add 2 avocado slices, and see if your craving subsides. If you're still hungry eat another slice and wait 10 minutes, you should feel satisfied.

For the highest quality high nutrient bread try ancient grain Einkorn Bread from Josephs Organic Bakery

4) Drink More Water- 

whenever you experienced cravings- reach for water. Hunger pangs are often confused with thirst. So drink first to see if maybe its thirst you're feeling. Drinking first causes a delay- which makes it more likely that the craving will pass.

be sure to avoid any and all sweet liquid drinks.

If you're chronically exhausted and stressed try the hydrating energizing drink that I drink every day. In fact, I almost cannot get through the day without this drink. Whenever I need energy, this drink which is incredibly high in minerals helps me and energizes me within minutes. It's called Stress Water from ancient European Springs. Learn more about our Stress Water here

5) Energy Boosting High Nutrient Smoothies- with Purple Sea Moss

Many of us crave sweets because our bodies need energy.  So we go to a quick energy source. The key is to choose a food that is very nutrient dense. This will fuel your body and give you sustained energy. 

I find that green smoothies are energizing, filling, and give us a slow sustained sugar release. Add Sea Moss to it and you will have a nutrient dense energizing Superfood Smoothie.

Sea Moss contains 92 out of 102 vital minerals, vitamins and compounds that our body needs.

It is very rich in iodine, calcium, vegan collagen, iron, magnesium and so much more, which is why I add to my smoothies to ensure I'm getting my daily vitamins.

For high quality Purple Sea Moss Click here.

 My Energy Boosting Smoothie Recipe: 

2 tablespoons Purple Sea Moss

1 cup frozen berries

Big handful of fresh kale or spinach

a small bunch of cilantro

1/3 mango or Avocado

1/4 banana

6) Enjoy Life More

If you crave sweets & comfort foods- it could be your body's way of signaling to you that your life might be lacking sweetness and enjoyment or maybe we are just over-anxious and stressed out. The body copes by consuming sweets and comfort foods but it's not addressing the core problem. 

That's why it is so important to do things you enjoy every single day. If we don't, we will lose control not only of our emotional state but also of our diet. Food should not be the sole source of comfort in our lives.

Maybe we need to be more social, maybe we need to follow our passions and take on a hobby that will bring us joy. The link between our physical body and our emotional and mental health is so strong.

One thing I find that is common is the lack of social interaction in our society. As we get older making friends becomes even harder. So we have to make extra effort to connect with people. A good place to start is connecting with your passions, whether its dance, fitness, woodworking, art, cars, marketing, it doesn't matter go to classes, networking events, business shows, car shows, and when you're there talk to people, be the first to introduce yourself even if you're uncomfortable. One hello, another hello, and then another and before you know you will be exchanging phone numbers with new people who share common interests.

7) Get Sleep - 

There are 2 appetite regulating hormones that are very much affected by lack of sleep: leptin and ghrelin. When leptin is released, it gives us the feeling of being satisfied with our food, ghrelin signals that we are not satisfied with our food, that we are still hungry. 

Sleep expert Mathew Walker explains that the relationship between sleep deprivation and weight gain is one of the most well researched aspects of lack of sleep. Research studies show that when people were sleep deprived, meaning they only slept for 4-6 hours per night, the feeling of fullness decreased by 18% and ghrelin leapt up by 28%. Overall hunger levels rose by 26%. So its a double whammy. When we don't sleep enough we don't feel full from the food we consume, and we experience constant hunger. Researchers also found that they also craved refined processed foods, junk foods, salty foods.

So the less sleep we get the more we will prefer junk foods over healthy foods.

MR Walker sleep tips:

1) make sure to darken the room by at least half the light as usual,  about one hour before bed . Ideally your bedroom should be as dark as a cave

2) make sure your bedroom is cold. around 65-68 degree (you can wear a sweater or socks just make sure the room is cold)

3) If you're lying awake in bed, get up! walk around, pray for about 30 minutes then try to sleep again

4) Do not drink alcohol near bedtime

For a wonderful diet program that could rewire your brain and retrain your taste buds check out the Weight Loss Diet Plan from Joseph's Organic Bakery or call 954-541-4062 to inquire