How to Stop Sugar Cravings
Are you having trouble resisting your sugar cravings? Here’s what you wish you knew sooner. HYLETE Health Advisor Thomas DeLauer explains 3 quick ways to stop fighting sugar cravings with research-backed science. Also, find out how the plate you choose to eat on can immediately help you consume less food.
De novo lipogenesis (DNL)- a complex and highly regulated metabolic pathway. In normal conditions, DNL converts excess carbohydrate into fatty acids.
Cortisol- one of several steroid hormones produced by the adrenal cortex.
About the Author
From 280lbs to the Covers of Magazines... All by living a lifestyle that is honest and real. Thomas DeLauer brings the nutrition expertise along with a unique perspective on health and wellness that is everything HYLETE.
The following is a transcription of the above video:
Remy, these sugar cravings have to stop. You're supposed to be eating Kibble. I know. All right. I got to get to work. What's going on, HYLETE Nation? It's Thomas DeLauer, and today I want to break down really quick three quick ways that you can start fighting these sugar cravings. Now I'm not talking just general, regular internet stuff. I'm talking research-backed real science that can help you fight the sugar cravings. But before I go into those, I have to give you a really quick rundown of what literally causes cravings in your body. It all has to do with insulin. Whenever we consume carbohydrates, we have a finite amount of storage available for those carbohydrates. We store it in our muscles, or we store it in our livers. But if those things are full, then what ends up happening is those carbohydrates get converted into fat through a process known as lipogenesis, technically de novo lipogenesis. That ends up meaning that it's turning into adipose tissue and going into the body fat stores and becoming unsightly, well, body fat.
What ends up happening? You consume carbohydrates or you consume sugar. Well, that causes the secretion of insulin, which does two things. One, it stops the fat burning process right then and there because insulin tells the body, hey, there's carbohydrates present. We need to use those and then go back to burning fat. But it also does another thing. This one is the big one. It ends up making it so that if you do have excess carbohydrates, you store those excess carbohydrates as fat. What ends up happening after that is pretty darn interesting and has to do with cortisol.
You see, your blood sugar rises and then insulin starts to bring it down. But here's the problem. The lag time between your brain and insulin is pretty significant. That means before your body recognizes that there's enough insulin, you end up dropping in your blood sugar quite significantly. That explains the big rise and the fall that happens when you consume sugar. Well, that big fall in blood sugar causes you to want to eat more sugar. But it also causes cortisol to secrete what's left of blood sugar in the muscles into the bloodstream. Therefore, you just went from this to this back to this all in itself, all naturally, causing these big fluctuations in insulin and these big fluctuations in blood sugar as well.
Let me give you the ways that you can fix this. The first one is cinnamon. Just adding one to two teaspoons of cinnamon with your breakfast and then again with your dinner. Studies have shown that it's very, very powerful when it comes to reducing blood sugar. There's one flagship study. This flagship study was done by the American Diabetic Association. What they found is type 2 diabetics that consume between one and six teaspoons of cinnamon throughout the course of the day for a period of four to six weeks saw a reduction in blood sugar by 18 to 29%. Now that's with diabetic patients. It could even be more significant with non-diabetic patients.
Now let's get to the other tips really quick. The second one is eating more protein with breakfast and breakfast only. You see, MRI studies have shown that you can actually reduce the number of hunger hormones simply by having more protein with breakfast. It all has to do with the hormones ghrelin and PYY. Protein reduces the incidence of ghrelin production which signals you to be hungry, and it increases the production of PYY which causes you to be satiated. Simply by putting that with breakfast when you're more sensitive to those hormones can really make a big impact.
The next thing that you want to do is add vitamin C in megadose impacts. Now I'm not a doctor, so I can't tell you exactly what a megadose amount is, but I can honestly tell you it's more than what's typically on the label. Vitamin C does a very powerful thing when it comes down to insulin and its activity with the brain. Basically, in short, it helps you produce more serotonin when you consume it with a meal. That means that you're much less likely to want to consume more carbohydrates after that meal than you would if you were not to consume vitamin C.
Lastly, I'm going to give you a fun tip. This is one that's totally random and wasn't really even on the books to explain. That's the blue plate special. Eat your food on a blue plate just like this blue shirt. It's why I'm wearing a blue shirt. Blue is a natural appetite suppressant. Studies have shown that by eating food on a blue plate that you consume between 10 and 25% less food.
As always HYLETE, keep it locked in here. Make sure that you're checking out the Daily Circuit app as often as you can, hopping on there every day to see the new workouts, the new nutrition tips, and now the new lifestyle tips that are helping you live the most well-rounded life possible in business, health, your family, and, well, life. I'll see you soon.