Hey guys. Dr. Axe here from draxe.com. I want to talk to you today about how to overcome food cravings and sugar cravings naturally, and this is something that so many people struggle with. In fact, when I interviewed some of my patients and asked them, what makes you go off a diet or crash on a diet? Pretty much every one of them said, well the biggest thing for me was that I started craving sugar. This is something that is kind of a big roadblock for anybody that is trying to lose weight, burn fat, get fit. You maybe can stick on it for a day or two or maybe for a few weeks and finally, the cravings for the sugar or especially the carbohydrates like pastas and breads and grains and cookies just overcomes people.
And so in this video I’m going to go step by step, the four steps you need to follow if you want to overcome sugar cravings naturally. It really starts with diet, and the first thing you have to do is you have to start adding in foods that balance out blood sugar levels and help balance out insulin. Now insulin is a hormone in your body that really works with your pancreas that really helps balance those blood sugar levels and it’s really the main issue that diabetics have. Either they’re not absorbing, or their insulin receptor sites aren’t working properly, or their body’s not producing enough insulin.
But if you want to overcome these sugar cravings, you’ve got to work with insulin, and so you’ve got to keep your blood sugar level stable. In order to do that there are three things you must add into your diet and every single meal you eat. You need more healthy fat, protein, and fiber. And those three things will help balance out those blood sugar levels.
They’ll actually help keep you full longer, and help you overcome sugar cravings. Some of the best foods in terms of protein are going to be protein sources like organic grass fed beef, wild chicken and turkey, free range eggs. Even fermented dairy products, raw cheeses, eggs. Those are really going to help getting good quality protein, and even organic protein powder like grass-fed whey protein. But getting more protein in your diet is a great way to balance out those blood sugar levels to reduce sugar cravings. The next thing, healthy fats. Doing more nuts and seeds like sprouted chia and flax seeds are amazing. Almonds are a great source of fat, coconut oil, avocados, ghee or clarified butter. So butter is great. Getting more healthy fat is crucial to balancing out those blood sugar levels. And last but not least, getting more fiber. Your best sources of fiber are going to be from vegetables, nuts and seeds, as well as berries.
So getting those in your diet. But remember, every meal you want to reduce sugar cravings, protein, healthy fat, and fiber. What this may look like for breakfast is you may do a super food smoothie, and add in a couple tablespoons of sprouted chia or flax meal to get all of that extra fiber and the protein there as well. A scoop of whey protein to increase your protein and then some coconut milk or oil. You’re getting those healthy fats. If you can do those in a morning smoothie, that’s going to help keep you fuller longer. Step number two. If you want to overcome sugar and food cravings, you’ve got to get the sugar and grains out of your diet.
It’s kind of like a vicious cycle. The more sugar you eat, the more your body starts to crave it. The first couple of days are the hardest. What I would encourage you to do is slowly wean yourself off the sugar, and then find some healthy replacements that help satisfy the sweet craving. Add some organic stevia powder or stevia leaf into your diet and doing that with tea. Doing some tea during the day with some stevia is a great thing to kind of help with that sort of sweet craving you might have. As I said earlier, doing the smoothie for breakfast. You can do the protein powder that flavored can also help. But again, get the sugar and a lot of the grains and starches out. That’s step number two. Step number three is taking the right supplements that will help balance out blood sugar levels. Specifically, there is a trace mineral called chromium which is incredible, especially if you are a diabetic.
But taking 200 micrograms of chromium picolinate three times a day can really help steady out your blood sugar levels. What you may consider doing is going online and find high quality chromium supplement and actually taking that with your meal three times a day can help balance out blood sugar levels, reduce sugar cravings. Also B vitamins help. Taking a high quality B-complex vitamin can help you overcome sugar cravings. Especially, vitamin B12 and vitamin B6. So taking a B complex vitamin. And those area really some of the top ones. The third would be a probiotic supplement. Probiotic supplements help reduce sugar cravings because they help get rid of yeast in your system, and yeast and bad bacteria feed off of sugar. The probiotics are going to help keep that yeast balanced in the body. So again, the best supplements are going to be doing a high quality chromium supplements, a B-complex supplement, and a probiotic supplement if you want to reduce those sugar cravings fast.
Also getting a quality fiber supplement or just adding a few tablespoons of sprouted flax and chia into your diet are also fantastic. And last but not least, start doing the right type of exercise. Now, actually doing a lot of cardiovascular exercise will cause you to crave sugar versus doing weight training exercise or isometric exercises. Barre classes or yoga or Pilates can actually help stabilize blood sugar and it won’t cause you to crave as many carbohydrates. But ideally, you would do weight training or burst training, which is interval cardio, but stop doing long distance cardio like running or triathalons or things like that. That actually will cause your body to start craving sugar. So doing some basic weight training, yoga, Pilates, or as I said, burst training. Those actually help balance out blood sugar levels and keep you from having sugar cravings.
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