21 Day Sweet Challenge
Too much sugar causes hunger spikes and increases sugar cravings. Sweets are addictive. Did you know that the taste of sugar increases endorphins, a “feel good” hormone that makes us feel calm and relaxed? It’s no wonder so many people turn to sugary foods and drinks when they feel stressed. Unfortunately, this feel good experience is temporary and sugary foods and drinks generally have very little nutritional value.
Reducing your intake of simple sugars and added sugars can significantly reduce your calorie intake and assist with appetite control and weight management. It’s okay to celebrate a birthday with a piece of cake or even eat a piece of dark chocolate on a daily basis but we have to stay mindful of how much and how often.
*Trust me, the more you eat sugar the more you crave it!*
We would like to challenge you to avoid refined and added sugars for the next 21 days.
How to get a sweet start to the new year without sugar.
- Don’t keep sweets around the house. If you must, keep them out of sight in a location away from other food.
- Keep healthy fast food on hand at all times so that when hunger strikes, a snack you can feel good about is within arms reach.
- Beware of hidden sugars. Manufactures know that sugar has this affect on us so they put it in everything. Often times using a variety of different types of sugar in a single product. Some of the most common sugar sources you’ll find include: Barley Malt, Brown rice syrup, brown sugar, cane crystals, cause sugar, caramel, coconut sugar, corn syrup, dehydrated cane juice, dextrin, distress, evaporated cane juice, fructose, high-fructose corn syrup, honey, invert sugar, lactose, maltodextrin, maple syrup, malt syrup, maltose, sucrose. If a sugar source is one of the first 3 ingredients or you see several of these listed in one product it may not be the best choice.
- Include protein, 20-30 grams at mealtime is a good goal
- Exercise. Exercise can replicate the mood elevating affects and instead of adding calories you’re burning them!
My top 3 tips to curb sugar cravings.
- Have you had enough water today? Drink! Goal: 9-13 cups of fluid/day.
- Reach for fruit. Unlike other sugar sources, the natural sugar in fruit does not cause a fast release in insulin. That combined with fruit's fiber and high water content lend to it being more filling and satisfying.
- Chew gum.
You got this!
Share your healthy meals and snacks with us in the FitLivin App!