How Can You Trick Your Brain into Eating Less?

How To Train Your Brain To Eat Healthier!

Weight-Loss Success Story

Weight-Loss Success Story:  She Lost 65 Pounds
"I never thought I would be 120 pounds—ever!"


Although she stands only five feet tall, 27-year-old Krystal Sanders was never petite. Growing up, she subsisted on fast food and "anything you could microwave." A size 14 when she moved to Austin, Texas, in 2005 to work as a revenue services specialist, she continued to hit the drive-through five nights a week. When she began planning her wedding in early 2008, the added stress drove her to eat even more. "I was in denial and avoided scales, cameras, and mirrors," she says. But she couldn't avoid the size-18 tag on her wedding gown.

The Change
When Krystal's wedding photos arrived in October 2008, she didn't want anyone to see them. "I looked at the pictures alone and I cried," she says. "It was a reality punch in the face. I was embarrassed that I'd let myself get that large." She knew something had to be done.

The Lifestyle
Krystal emptied her pantry and fridge, tossing all chips, frozen pizza, and other junk. Instead of eating out, she started cooking healthier versions of her favorite restaurant foods, boosted her veggie intake, and measured portions. "It was an eye-opener to see the difference between what I would normally eat and what the serving size was," she says. When she worked up the courage to step onto a scale, it read 185 pounds. She began jogging on her treadmill for 30 minutes six times a week. Over the next year, she added DVD strength workouts, cut out soda and processed foods...and reached her goal of 130 pounds. But she wasn't finished. She began lifting heavier weights, and in December 2009, the scale flashed 120. "I couldn't believe it. I thought maybe the scale was broken," says Krystal.

The Reward
Now Krystal has the energy to log nine-mile runs and go biking and hiking with her husband. And she is anything but camera shy. "I used to run from cameras, but now I like what I see in photos," she says. "I'm finally at peace with the way I look."
Krystal's Tips
Add iron. "Don't be all cardio all the time—lift weights! Replacing fat with muscle means you can burn more calories without even trying."
Greek out. "I use low-fat Greek yogurt in place of mayo in recipes, and it tastes great. It can also be used as a sour cream substitute."
Be prepared. "Set everything out the night before: clothes, weights, water bottle. Then nothing can get in the way of your workout."

http://www.womenshealthmag.com/weight-loss/healthy-weight-loss-success-stories

Diet Beverages & Artificial Sweeteners

Diet Beverages & Artificial Sweeteners – The Scientific Truth (It May Surprise You)

There’s a hot debate whether diet beverages or soda and artificial sweeteners are healthy or dangerous.

It’s no wonder that so many people are confused (including myself) with some authorities recommending their intake over the high sugar versions, while a lot of other gurus state they are extremely unhealthy and a chemical storm that will wreck your health and cause disease.

As always, there isn’t one clear-cut answer and the issue is often debated based on ‘opinions’ or the latest meme that goes viral on FB rather than hard, honest well-designed research studies or controlled science.

In this article, I’ll dive into the honest research regarding diet soda and artificial sweeteners and whether or not they play a role (both positive and negative) in obesity and even health.

I guarantee some of the answers may surprise you. Here’s the bittersweet truth…

Diet Soda & Artificial Sweeteners – Good, Bad or the Devil?

Artificial sweeteners come in many different forms but the most popular typically include aspartame (Equal), sucralose (Splenda) and saccharin (Sweet’N Low).

The use of these sweeteners actually dates all the way back to the 1800s when saccharin was accidentally synthesized (1).

These artificial sweeteners have become a staple in our diets due to the attempt to reduce excess sugar intake and the fact they are far sweeter than actual sugar, while contributing very few or even no calories.

Despite the fact they can reduce sugar intake and lower total calorie intake, aiding in weight loss, many people still see them as unhealthy.

This is partly due to the belief that consuming them induces similar hormonal and brain responses to that of sugar, in addition to potentially being associated with increased risk of disease states such as cancer. But, what does the actual science say?

‘Negative’ Research on Diet Soda & Artificial Sweeteners

Anything is dangerous in the right dose, even water. Yep, that’s right … Here are two examples:

• Firstly, a 28 year old woman in the USA died after drinking six liters of water in a 3 hour period for a contest, dying later that day from water intoxication.
• In 2005 a study published by the New England Journal of Medicine found that around 16% of marathon runners developed some level of dangerous hyponatremia, or dilution of the blood caused by drinking too much water.

So, before we continue, my question to you is, just because water can kill you in high doses, does that mean that a normal intake, i.e. 2-4 liters per day is also unhealthy?

Clearly the answer is no, it’s basic logic. However, this EXACT principle applies to diet soda and sweeteners (see the example below), although most people (especially the ones who dislike it) tend to ignore this fact.

When it comes to the limited research regarding human subjects and artificial sweeteners, there is some correlative data (i.e. weak data that draws conclusions over years) indicating that consuming artificial sweeteners may increase the risk of developing metabolic syndromes, leading to increased risk of diabetes and obesity (2, 3).

Unfortunately as with any research, the devil is in the details. Along with artificial sweeteners, the study also found associations with typical western diet staples such as meat (which we know is healthy) and fried foods.

To conclude that artificial sweeteners are a reason for obesity based on this study is speculative at best, since there are so many other factors that may be contributing.

In essence, there is in fact research associating artificial sweeteners with an increased risk of obesity, but it’s not a direct relationship. It’s a relationship confounded by many other factors that certainly contribute to obesity and negative health, rather than simply consuming artificial sweeteners.

In the world of research and science, these types of studies are often ignored and not classed as ‘real, controlled research’.

Additionally, there is some negative research regarding artificially sweetened beverages and cancer. Although there is one catch. The studies are done using rats (but again, all the people who hate diet soda or sweeteners tend to ignore this fact).

Of course, the big issue with these studies is that they simply point us in the right direction from a biological standpoint, but not direct cause and effect; more often than not, what happens in a rat does not translate to humans.

Often the effects of substances vary widely when given to humans compared to rats. Artificial sweeteners are one of these cases.

Despite the fact that some research has indicated that artificial sweeteners like aspartame are linked to cancer in mice, the doses which would be required to do so in humans would be astronomical.

For instance, the FDA has set safe daily consumption of substances like aspartame to 50 milligrams per kilogram of body weight (4, 5).

For a 90 kg (200 lb) individual that would be the equivalent of consuming 25 cans of artificially sweetened soda per day and would still be considered within a safe range.

Diet Soda & Artificial Sweeteners Cause Weight Gain – False Science?

At its most fundamental level, it’s impossible for artificial sweeteners to directly contribute to weight gain; it’s basic science and the laws of thermodynamics.

In fact, artificial sweeteners are often used in order to reduce calorie intake and thus help reduce body weight. However, many people still insist that artificial sweeteners induce an insulin response, similar to what happens when you consume sugar in one form or another.

As a result of this insulin spike, it is theorized this leads to a metabolic disorder called insulin resistance, which means that insulin isn’t able to do its job of removing glucose from the blood and storing it in various tissues of the body.

In theory, when this occurs, it can lead to further disease states such as type 2 diabetes and obesity.

Unfortunately for proponents of this incorrect theory, research has determined that artificial sweeteners such as aspartame don’t induce an insulin spike, despite claims.

Even if they did, a small insulin spike would not match that of an insulin spike from regular sugar, soda, ice cream, pizza etc. It’s these foods consumed over years which cause weight gain and insulin resistance, not sweetener or diet soda (6, 7, 8, 9).

Additionally, in a groundbreaking study on evaluating the use of artificial sweeteners versus just water when attempting to lose weight, the researchers revealed that consumption of artificial sweeteners was actually associated with greater weight loss and a greater ability to keep the weight off after the diet (10).

It’s very likely that consuming artificially sweetened beverages such as diet soda may satisfy sweet cravings without providing the additional calories, leading to weight loss.

Does this mean that diet soda is better than water? No, but it doesn’t appear to be worse in sensible moderation (just like water). Because it has no calories, it simply can’t cause weight gain, it’s physically and biologically impossible.

So What’s The Conclusion About Diet Soda & Artificial Sweeteners?

As it turns out, there probably isn’t any issue with consuming artificially sweetened beverages such as diet soda on a regular basis in moderation.

Research that has shown negative effects is fairly weak, most of it being done in rats not humans and even that has many other factors affecting the outcome, making it impossible to blame artificial sweeteners (2).

Furthermore, other research showing associations with artificial sweeteners and cancer is carried out on rats and still very early. Next, these findings are done at crazy doses that equate to say 200 cans of diet soda per day, so they are far from realistic or unbiased (4).

Lastly, research on artificial sweeteners for weight loss actually indicates a beneficial effect overall, such as reduced body weight, rather than the commonly held misbelief that they lead to weight gain. If you know even the basics of fat loss and metabolism you will clearly understand how it’s physically impossible for a zero calorie product to cause weight gain.

Despite outlandish claims from people with unbiased agendas or the ‘clean eating gurus’, artificially sweetened diet sodas are safe for you to consume and even advised if your goal is to reduce calories and body weight.

Take Home Key Points on Diet Soda & Artificial Sweeteners

Firstly, the key point is to understand that there’s not any real, strong research in a controlled setting to show ill health from a sensible dose of artificial sweeteners in humans.

Sadly, like many aspects of nutrition, it’s very easy for people with hidden agendas to twist the research or churn out random ‘facts’ that have no real evidence at all. Of course, any new meme or video always goes viral, but it doesn’t mean it’s true.

Now, am I advising you to consume artificial sweeteners or diet soda? No, but equally, should you not consume it and avoid it, if you do enjoy it? No, absolutely not.

Like everything, it depends on you. If you love it, then go ahead, it probably will help you consume fewer calories, it may reduce cravings and may actually aid in hydration (remember it’s around 98% water).

If you think that diet soda or artificial sweeteners are bad or unhealthy because they’re not natural, then you should maybe spend some time reading the science to become less biased. Of course, I will be the first to say we should focus on natural whole foods 80% of the time, but drinking the odd diet soda or using a normal intake of artificial sweeteners is also perfectly fine.

In summary, diet soda or artificial sweeteners are perfectly ok in a moderate dose, just like water. If you still want to say it’s unhealthy because rats got ill from taking in the equivalent of 200 servings per day, well you should probably not drink water either because 200 servings of water would have killed the rats far quicker than the artificial sweetener.

As with everything, remember to actually check the research and don’t trust the internet fitness/health gurus who don’t understand or even know how to read a research study…

References

1. The Pursuit of Sweet. (2017, March 06). Retrieved June 14, 2017, from https://www.chemheritage.org/distillations/magazine/the-pursuit-of-sweet
2. Lutsey, P. L., Steffen, L. M., & Stevens, J. (2008). Dietary intake and the development of the metabolic syndrome. Circulation, 117(6), 754-761.
3. Nettleton, J. A., Lutsey, P. L., Wang, Y., Lima, J. A., Michos, E. D., & Jacobs, D. R. (2009). Diet soda intake and risk of incident metabolic syndrome and type 2 diabetes in the Multi-Ethnic Study of Atherosclerosis (MESA). Diabetes care, 32(4), 688-694.
4. National Toxicology Program. (2005). NTP report on the toxicology studies of aspartame (CAS No. 22839-47-0) in genetically modified (FVB Tg. AC hemizygous) and B6. 129-Cdkn2atm1Rdp (N2) deficient mice and carcinogenicity studies of aspartame in genetically modified [B6. 129-Trp53tm1Brd (N5) haploinsufficient] mice (feed studies). National Toxicology Program genetically modified model report, (1), 1.
5. Center for Food Safety and Applied Nutrition. (n.d.). Food Additives & Ingredients – Additional Information about High-Intensity Sweeteners Permitted for use in Food in the United States. Retrieved June 14, 2017, from https://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm397725.htm
6. Møller, S. E. (1991). Effect of Aspartame and Protein, Administered in Phenylalanine‐Equivalent Doses, on Plasma Neutral Amino Acids, Aspartate, Insulin and Glucose in Man. Basic & Clinical Pharmacology & Toxicology, 68(5), 408-412.
7. Wolf-Novak, L. C., Stagink, L. D., Brummel, M. C., Persoon, T. J., Filer, L. J., Bell, E. F., … & Krause, W. L. (1990). Aspartame ingestion with and without carbohydrate in phenylketonuric and normal subjects: effect on plasma concentrations of amino acids, glucose, and insulin. Metabolism, 39(4), 391-396.
8. Horwitz, D. L., McLane, M., & Kobe, P. (1988). Response to single dose of aspartame or saccharin by NIDDM patients. Diabetes care, 11(3), 230-234.
9. Teff, K. L., Devine, J., & Engelman, K. (1995). Sweet taste: effect on cephalic phase insulin release in men. Physiology & Behavior, 57(6), 1089-1095.
10. Peters, J. C., Beck, J., Cardel, M., Wyatt, H. R., Foster, G. D., Pan, Z., … Hill, J. O. (2016). The effects of water and non-nutritive sweetened beverages on weight loss and weight maintenance: A randomized clinical trial. Obesity (Silver Spring, Md.), 24(2), 297–304. http://doi.org/10.1002/oby.21327

https://www.rudymawer.com/blog/diet-beverages-scientific-truth-may-surprise/

89 Incredibly Simple Swaps That Could Change Your Life - Part 2

Health

26. Cooking at Home for Eating Out

Even if we try to eat healthy at a restaurant, that pesky bread bowl or sneaky salad may pack more calories than we planned for. Trust those top-chef skills and turn on the (skillet) heat. Cooking at home will more likely result in a healthier meal, not to mention a happier wallet.

27. Whole Fruit for Fruit Juice

A glass of O.J.’s missing the pulp, skin, and full fiber content of an orange. Skip the glass and go with the whole piece of fruit to reap the benefits of this sweet, healthy snack.

28. Pan-Fried for Deep-Fried

Obvious news flash: Deep-fried food is unhealthy. Keep things crispy by pan-frying lean protein or veggies in the skillet with some cooking oil. We promise it’ll be just as tasty!

29. Local Produce for Supermarket Veggies

Take a trip to the farmer’s market instead of Walmart’s produce aisle. According to the USDA, local, seasonal fruits and veggies may be more nutritious. It helps out local economies, too!

30. Oil and Balsamic for Other Dressings

Ever flip that dressing bottle around and see a million ingredients listed? Think “less is more” and lightly dress a salad with some olive oil and balsamic vinegar—no additives included!

31. Raw Spinach for Iceberg Lettuce

A glass of O.J.’s missing the pulp, skin, and full fiber content of an orange. Skip the glass and go with the whole piece of fruit to reap the benefits of this sweet, healthy snack.

28. Pan-Fried for Deep-Fried

Obvious news flash: Deep-fried food is unhealthy. Keep things crispy by pan-frying lean protein or veggies in the skillet with some cooking oil. We promise it’ll be just as tasty!

29. Local Produce for Supermarket Veggies

Take a trip to the farmer’s market instead of Walmart’s produce aisle. According to the USDA, local, seasonal fruits and veggies may be more nutritious. It helps out local economies, too!

30. Oil and Balsamic for Other Dressings

Ever flip that dressing bottle around and see a million ingredients listed? Think “less is more” and lightly dress a salad with some olive oil and balsamic vinegar—no additives included!

31. Raw Spinach for Iceberg Lettuce

Let’s be real, iceberg lettuce is boring. Besides, spinach is full of vitamin K, vitamin A, calcium, and iron. Plus, Popeye loves it. Can’t go wrong!

32. Greek Yogurt for Sour Cream

Sour cream can taste pretty good in a burrito. To get that same creamy coolness, add a dollop of plain Greek yogurt to amp up the protein and slash the fat.

33. Cinnamon for Sugar

Here’s a spicy suggestion: Using cinnamon, rather than sugar packets, in coffee can heighten the flavor without adding extra calories. Try it in oatmeal too!

34. Salsa for Cream Cheese Dips

You say tomato, I say salsa. Dip the chip into this healthy alternative to cheesy spreads. Plus, salsa packs a fiery, flavorful punch!

35. Frozen Grapes for Popsicles

It may sound a little weird, but hear us out. Stick a bunch of grapes in the freezer and snack on them a few hours later—it’s like eating bite-sized Popsicles with no added sugar!

36. Sparkling Water for Soda

Need a carbonation kick? Say sayonara to fructose-filled sodas and fill up with sparking water. Try a fun flavor like lemon-lime, or even vanilla. So long, Vanilla Coke!

37. Fresh Fruit for Syrup at Brunch

Every now and then, there’s nothing like a good stack of pancakes. Cut calories by skipping Aunt Jemima and spreading those cakes with fresh fruit.

38. Air-Popped Popcorn for Chips

On a salt spree? Air-pop some popcorn and add a dash of salt—three whole cups is only about 100 calories. That’s way more satisfying than six measly and greasy chips.

39. Doggy Bag for Food Coma

How often do we leave a restaurant actually having room for dessert? Forget trying to lick the plate clean, and take half the meal to go. To avoid eating more than planned, ask the waiter to wrap half of it up before serving!

40. Brown Rice for White Rice

It’s in our manifesto, so we can’t ignore it: White rice is stripped of many essential nutrients (like fiber), so get the full, nutritious benefits of brown rice that’ll also help fill us up!

41. Whole-Wheat Pasta for White Pasta

Just like rice, whole-wheat pasta has a nutty flavor that’s filled with antioxidants and fiber. White pasta just doesn’t do the trick!

42. Oatmeal for Sugary Cereal

Cap’n Crunch and Frosted Flakes should stay a part of our childhood past. One bowl of cereal can be filled with sugar (and who eats only one bowl?), so choose some heart-healthy oatmeal instead.

43. Biking to Work for Driving

If the office is a few miles away, skip the Sedan and hop on the bike (weather permitting). A little bike-ride can boost endorphins before the workday starts!  (Paying for gas is no fun, anyway.)

44. Packing Lunch for Eating Out

Lunch boxes aren’t just for middle school. Pack a sandwich or some leftovers to bring to school, work—wherever. It’ll make that vending machine look far less appetizing.

45. Eating Three Meals for Skipping and Snacking

We should only eat when we’re hungry, but being too busy to squeeze in a mid-day meal can leave us feeling tired and grouchy—not to mention depriving us of essential nutrients to get us through the day!

46. Mustard for Mayo

For tomorrow’s turkey sandwich, skip the fat-filled mayo and spread some tasty (and naturally fat-free) mustard on the bread!

47. Avocado Toast for Butter

Take plain old bread to the next level with avocado spread instead of butter. Add a dash of sea salt and some sliced tomato for a mid-day snack!

48. Lean Meats for Fatty Ones

Bacon is overrated. For a boost of protein when watching fat intake, go after lean meats like turkey and chicken over pork and beef.

49. Marinara Sauce for White Sauce

We doubt penne ala vodka is made with Grey Goose, and besides, all the extra calories in white sauce aren’t worth it. Choose marinara sauce for that next bowl of spaghetti—the garlic and tomatoes will spice the meal right up!

50. Red Wine or Beer for a Margarita,Wanna’ stay healthy at the bar? Ask for a glass of red wine or a beer on tap over a sugary-filled margarita. About half those calories will disappear!

51. Chewing Slowly for Speed Eating

What’s the rush? Slow down and chew food—studies show people who eat faster consume more calories.

52. Eating at the Table for Chowing in Front of the TV

Dining in front of the television can lead to serious overeating. So forget multitasking and carve out time in the day to enjoy a meal at the table.

53. Eating Breakfast for Hitting Snooze (Again)

It may be temping to hit the snooze button more than once in the morning, but allow some time for breakfast—it may help jumpstart metabolism, and at the very least could help some of us wake up before heading to the office.

54. Black Coffee for Latte

If that caffeine fix is calling, order a simple black coffee. A soy-mocha-extra-shot-frappuccino extravaganza isn’t worth the calories (or dolla dolla bills).

55. Toast for Bagel

How often do we eat five slices of toast for breakfast? Well, that’s what a bagel can amount to, so fight that Dunkin’ Donuts craving and enjoy a slice or two of whole-wheat bread.

56. Medium Plate for Large One

Using a larger plate may have us eating more than planned. Switch to a smaller one (about 8 to 10 inches) and save more than 20 percent of the calories a large plate could pile on.

57. Eating From the Bowl Over Digging Into the Box

Some mindless handfuls of cereal can turn into more than a bowl’s worth. So portion out food rather than eating straight from the (soon-to-be-empty) box.

58. Hard-Boiled Eggs for Fried

Who needs extra grease in the morning? Drop some eggs in boiling water and cook them up for a protein-packed breakfast.

59. Chopsticks for Forks

Slow down and eat that Pad Thai with some chopsticks. It may be a challenge, but it’ll stop us from speed-slurping those noodles with a fork.

60. Grocery Shopping When Full for Shopping Hungry

Whole Foods may damage our bank account if we head in with hungry eyes. (Wait, how did three packages of all-natural cookies get in the pantry?) Shop when full to avoid buying more than what’s necessary.

61. Stopping When Full for Cleaning the Plate

Sorry mom, but telling us to clean our plates before leaving the table has led to some bad habits. Listen to the body and stop eating when it’s had enough—a plate half-full means more leftovers and fewer calories!

62. Raw Nuts for Nut Butter

Nut butters can sneak in extra fat and sugar that raw nuts don’t have. Plus, eating three spoonfuls of peanut butter may be easier than we think!

63. Power Nap for Energy Drink

For a quick pick-me-up, take a 10-minute snooze rather than grabbing a Red Bull. Energy drinks can pack as much sugar as six Krispy Kreme donuts, while a catnap is always calorie-free.

http://greatist.com/health/89-simple-swaps-could-change-your-life

Foods For Better Concentration

Do you wake up feeling sluggish and full of fatigue? Is it a struggle to concentrate on a task longer than a few minutes? If you found that you are not able to concentrate on your work, keep in mind that you are not alone in this problem. In fact, an inability to concentrate is a common problem among people all over the world.

We all know that concentration is very important in our daily life. It is one of the main factors for success in all areas of life. We are what we eat, and if you stock up on foods rich in nutrients that fuel the brain with its essential vitamins, you’re more likely to reap the brain-boosting benefits.

Making the right choices in diet can help improve your concentration. Here are some foods to help with your concentration levels:

1. Avocado

Avocado is a source of healthy fats that stimulates circulation, which is important for the normal functioning of the brain. Avocados can reduce the risk of cardiovascular disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.

2. Fish

Fish like sardine tuna, salmon, herring and mackerel contains omega 3 fatty acids, crucial for maintenance the nervous system, also sardine is rich in iodine, which maintains mental clarity.

3. Whole Grain Foods

Wholegrain foods are excellent sources of dietary fiber and vitamin E that is required for improving the memory. Vitamin E can be found in: green leafy vegetables, whole grains, eggs, rice and in pumpkin seeds.  Also wholegrain foods improve circulation and keep the level of glucose in the blood. So it is important to eat breakfast (breakfast that include whole grains) because glucose is the key to concentration.

4. Cranberries

Cranberries contain high doses of antioxidants that protect the brain from some of the free radicals that can cause loss of coordination and memory.

5. Caffeine

Caffeine stimulates brain activity, but if you consume in moderation. Caffeine can energize and help you focus and concentrate. Caffeine can be found in coffee and dark chocolate. However, too much of coffee intake may increase the risk of heart disease so limit your coffee intake to three cups a day or less.

6. Berries

Berries contain antioxidants that protect neurons from damage to the brain and create receptors for communication between brain cells. Berries also protect brain cells from free radicals and lessen the occurrence of brain disease. Blueberries contain vitamin C that stimulates mental activity.

7. Seeds

Did you know that pumpkin seeds are rich in Zinc which is useful for our brain? This mineral is known to enhance memory and thinking skills. A handful of pumpkin seeds provide the recommended daily zinc allowance.

8. Sage

Sage has a reputation as an ally of the brain and memory, it is recommended sage oil, which will fit in your diet.

9. Broccoli

Broccoli are excellent source of vitamin K. Broccoli contains enough vitamin K needed to better the condition of your brain, avoid brain diseases and boost brain activity.

10. Tomatoes

Tomatoes contain anti-oxidant called lycopene that protects your brain cells against damaging free radicals. Lycopene acts as a layer of protection and can also prevent dementia and Alzheimer’s disease.

http://www.healthyfoodhouse.com/foods-for-better-concentration/2/

How to Stop Binge Eating and Emotional Eating for Life!

WHY Sugar is as Bad as Alcohol (Fructose, The Liver Toxin)

Cravings Sweets After Eating

Sugar cravings often strike after a meal, despite feelings of fullness. Habits, brain, chemistry and your diet’s makeup cause you to crave sweets. You can learn to fight the cravings, but only after you understand why they occur.

Significance

Adam Drewnowski and Allen S. Levine write in the "Journal of Nutrition" in March 2003 that added sugar and fat make up more than 50 percent of the typical American diet and contributes to the obesity epidemic. Craving sweets after a meal can hamper weight loss efforts. You try to deny the craving, only making it more pronounced. If you indulge the craving, stopping with a small serving may be impossible for you.

Expert Insight

Drewnowski and Levine point to evidence that regular consumption of foods high in sugar and fat leads to "neurochemical changes" in the brain--hardwiring you to crave these types of foods. Food cravings often are a result of habit and association--if you have always had something sweet after a meal, you do not feel closure unless you meet that need. Sweet treats often are associated with rewards and positive feelings, so you feel good when you eat them.

Another cause of post-meal sweet cravings has to do with the mood-elevating brain chemical, serotonin. When serotonin is low, feelings of depression and sadness set in. You crave something sweet because sugars and simple carbohydrates prompt the body to release serotonin, improving your mood. Uneven blood sugar levels cause you to crave sweets after a meal as well. If you fail to balance macronutrients at your meals and eat primarily carbohydrates, your blood sugar levels soar--only to drop suddenly shortly after the meal. Your body seeks the "high" again, causing you to crave sugar.

• 

Considerations

Deprivation also can set you up for cravings. If you are following a strict diet and avoiding all sweets, you can make cravings worse by denying your desire to satisfy your sweet tooth. Professor Peter Rogers from the University of Bristol notes in the online resource ScienceDaily.com that the desire to eat foods, such as chocolate, combined with a knowledge that they should be eaten in moderation causes you to crave them more.

Solution

If your cravings are due to deprivation, allow yourself a small sweet--perhaps a cookie or a miniature candy bar. Sometimes, however, this sets you up for binging, in which case it might be best to go cold turkey for a few weeks. Over time, if your cravings are due to habit, they will subside. Make sure you are consuming adequate nutrition and calories during the day. Try to make each meal contain a serving of protein, healthy fats and complex carbohydrates such as whole grains. Techniques such as brushing your teeth immediately after eating or chewing a piece of minty, sugar-free gum also may help cut the desire to consume sweets after a meal. If you must have something sweet--opt for fresh or dried fruit, which offers nutrition along with natural sugars.

Misconceptions

If you seek to cut out sugar, eliminating cookies, cakes and candy may not be enough. Manufacturers add sugar to all sorts of products, from bread to salad dressings--so read food labels carefully. Artificial sweeteners may offer you a sweet taste with little or no calories, but they do little to curb your cravings. A 2004 study at Purdue University showed that artificial sweeteners may disrupt the body’s ability to count calories, setting you up to consume more calories overall. Also, because artificial sweeteners exhibit sweetness hundreds of times more intense than sugar, they may cause you to crave sweeter and sweeter products.

http://www.livestrong.com/article/77144-crave-sweets-after-eating-meal/

The 10-Day Sugar Detox Diet (To Reset Your Body and Brain)

If sweet is sweet then what is sugar? Diabetes, cancer, dementia, depression, acne, infertility, heart disease. Doesn’t sound too sweet.

According to some researches, the average American consumes about 152 pounds of sugar a day.The average American man weighs 195.5 pounds, the average American woman weighs 167lbs. In the 1960s the average American man weighed in at 167lbs and the average American woman at 141lbs.

The Big 10

It is very interesting that, more than 600 people tried out Mark Hyman M.D’s diet, and they lost 4000 pounds in 10 days. The question that everyone should ask themselves is, when was the last time you lost 7 pounds in less than two weeks? And how hard did you work? This diet promises no cravings, no bland foods or boring diet, no deprivation-simply rewire the way you think about food. The diet was created by Dr. Hyman to be full of sugar addiction-reversing foods that will reset your body and brain and let cut sugar from your diet and regain your life.

10-Day Detox Diet

Here are the top 10 big ideas for detoxing from sugar and refined carbs that will work for you in just 10 days.

Decide To Detox

Cold Turkey

An alcoholic cannot have “just one drink”, the same is for you. You just have to stop. Stop eating all forms of sugar, all flour products, and all artificial sweeteners because they slow metabolism, spike cravings and store fat. For 10 days you will avoid any foods that come in a box, package, or can that have a label. Instead stik to real, whole, fresh foods.

Don’t Drink Your Calories

Liquid sugar calories are worse than solid food with sugar or flour, according to Doctor Hyman. It is proven that, one can of soda a day increases a kid’s chance of being obese by 60 percent and a woman’s chance of type 2 diabetes by 80 percent.

Protein Power

Protein helps balance blood sugar and insulin levels by being a “carb-free” source of energy. Start the day with whole farm eggs or a protein shake. Use nuts, seeds, eggs, fish, chicken, or grass-fed meat for protein at every meal. Protein helps you stay fuller longer because it breaks down more slowly while delivering the energy we need. 4-6 ounces – about the size of your palm – is the average serving size.

Unlimited (Good) Carbs

You can eat all of veggies-just not the starchy ones like potatoes, sweet potatoes, winter squash or beets. But feel free you eat as many greens, broccoli, cauliflower, kale, asparagus, peppers, green beans, mushrooms, zucchini, tomatoes, and artichokes you like for 10 days.

Fight Sugar With Fat

Fat makes you feel and look full. It also balances blood sugar and is a necessary part of your cellular structure.

Prepare For Emergencies

A maze of fast food joints and vending machines will have anyone’s head spinning, especially when blood sugar levels are dropping. Dr. Hyman weighs in:

“You need an Emergency Life Pak. I have one with me all the time, filled with protein, good fats, and good snacks so I never have to make a bad choice. Here’s what’s in mine: Packets of Artisana nut butters and coconut butter, almonds, walnuts, pumpkin seeds, salmon jerky or turkey jerky, a can of wild salmon or sardines and unsweetened wild blueberries.”

Distress or De-Stress?

The stress hormone, cortisol, makes you feel hungry, and it causes belly fat storage, and can lead to type 2 diabetes, taking deep breaths activates the vagus nerve which shifts metabolism from fat storage to fat burning, and quickly moves you out of your stress state. Just follow Dr. Hyman’s Five Deep Breaths exercise:

“Simply take five slow deep breaths – in to the count of five, out to the count of five. Five times. That’s it. Do this before every meal. Watch what happens!”

Douse Inflammation

The two hidden food sensitivities that most people have, are gluten and dairy. Most people crave these allergens. They may be tough to quit, even for just 10 days, but give it a shot and you’ll see you have renewed energy and relief from cravings.

Sound Sleep

College students were deprived of just 2 of the recommended 8 hours of sleep. This led to a rise in hunger hormones, a decrease in appetite-suppressing hormones and huge cravings for refined sugar and carbs. When you don’t sleep you look for energy, and reach for high-sugar products that give you a boost, and a crash. Sleep is the best way to ensure cravings are kept at bay.

http://gofitstayfit.com/10-day-sugar-detox-diet-reset-body-brain/