Curbing Your Carbohydrate Addiction
Some experts consider carbohydrate craving and addiction as something more of the
body than of the mind, meaning biological elements are generally considered to be the main trigger for carb cravings. These cravings are discovered as a compelling craving, or want for carbohydrate-rich nutrients; an escalating, recurring require or drive for starches, snack foods, junk food, or sweets.
This is where the cycle of saccharides and cravings start. High-sugar, refined starch, convenience and comfort foods feed the addiction like a drug. This results in high blood sugar and insulin levels which results in more cravings. The situation also results in higher levels of serotonin - a brain chemical that acts like Prozac. Souls eat sweets to get the sugar 'high'.
Another contributing factor to overeating and sweet craving is tension. Whenever we are tense, the adrenal gland produces more of the hormone cortisol. Cortisol stimulates production of a brain chemical called 'neuropeptide Y'.
This is kind of a carbohydrate craving switch. Aside from this, neuropeptide Y also makes the body hang on to the new body fat we produce. In other words, tension not only triggers carbohydrate cravings, it also makes it harder to lose any excess weight. Cortisol also stimulates insulin, which leads to blood sugar dips and fat storage.
It's a vicious cycle that feeds on itself, over and over.
Food is not just a biological require; there is also an emotional element to it. Something in our emotional state, particularly a negative one evokes an urge for 'comfort' food. By selling with the issue behind the cravings, it produces emotional relief that can reduce or even eliminate the urge to overeat.
All in all, most experts agree that through eating enough wholesome foods at meals and through having a healthy afternoon snack, individuals can minimize their cravings for sweets.
Here are recommendations to curb carbo cravings.
1. Eat less but more often. Eat small meals or snacks containing some PROTEIN every few hours to keep blood-sugar levels steady. Skipping meals causes blood sugar levels to drop, which leaves you yearning for processed saccharides and sweets for energy.
2. Be selective about the saccharides you eat. Obviate nutrient-stripped foods made of white flour, white rice, refined sugar and highly concentrated sweeteners. Look for nutrients rich in fibre such as fresh vegetables and fruits, which stage off blood sugar.
3. Don't skimp on protein to 'make room' for large amounts of sugars. Protein gives the torso tendered energy, helps balance blood sugar and keeps cravings at bay.
4. Limit your intake of alcohol, fruit juice and caffeinated drinks. These cause abrupt blood-sugar highs followed through troublesome blood-sugar lows, leaving you starved for energy.
5. Eat small portions of seasonal goodies AFTER protein-containing meals or snacks, when at all. If you eat sweets on an empty stomach, you'll experience blood-sugar lows that trigger the want for more sweets.
6. Avert becoming famished throughout shopping trips and whilst travelling. Carry protein-rich snacks such as nuts, hard-boiled eggs, nutrient-balanced energy bars or "vegetable green" tablets like those listed. These high-power nutrients are great when you feel your energy drop.
7. Get enough sleep. If the body and mind are well-rested, cravings for sugars often vanish.
Use a nutritional lifestyle instead of carbohydrate as a source of energy. This avoids falling into the carbohydrate craving cycle. It also counters hunger as a possible source of sweet craving as the feeling full last longer with a protein-fat meal than a carbohydrate one.
by: Uchenna Ani-Okoye
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