Let’s stop the guilt and shame around cravings! One of the most important things I educate my clients on is that cravings are not your fault, and that if you give in to them it is not a case of lack of willpower or mental fortitude – it’s purely your body trying to correct an imbalance in your biochemistry.
Yes, food provides fuel for the body, but it also (and just as importantly) provides information. When we eat foods such as sugars and refined carbohydrates they stimulate the pancreas to secrete the hormone insulin. This hormone helps shuttle the sugars (now broken down into molecules called glucose) into our cells where it will either be used as fuel or stored as fat. In the case of sugars and refined carbohydrates this process happens super quickly (as there is a lack of fibre which slows down the blood sugar spike), leaving you feeling hungry (and possibly ‘hangry’ as this process also releases cortisol, our stress hormone) soon after eating. This sharp rise and then fall in blood sugar will leave you craving sugar and high carb food as the body desperately tries to balance your bio chemistry. This is why we call it a ‘blood sugar rollercoaster’!
Sugar and sweet foods bind to the same receptors in the brain that opioids do, stimulating a release of dopamine, a neurotransmitter that makes us feel happy and relaxed. It is argued that this response is an ancient survival mechanism for humans – naturally occurring sweet foods such as fruits and honey were hard to come by for our Paleolithic ancestors, and their high energy content was a useful fuel for hunter gatherers (for more info on this read ‘Wired to Eat’ by Robb Wolfe)
However, that neurological survival mechanism now works against us, instead of for us in the 21st century – we have unlimited access to sugar and refined carbohydrates combined with an extremely sedentary lifestyle (we can Uber Eats Chik-fil-A for dinner rather than hunting down a buffalo), which is causing the incredible increases in overweight, obesity and chronic (lifestyle) disease that we see today.
Beating sugar cravings for good is a key part of my 8 Week Lean and Clean Program (we have a whole module devoted to it), and it is so rewarding to see the participants kick their sugar habit in just a couple of weeks.
We do this using the followings strategies:
By ensuring every meal and mini meal (my term for a healthy snack) contains the holy trinity of protein, fibre and fat you will stay full and satiated, eliminate cravings, and enable your body to burn its stored body fat for fuel (one of the other functions of insulin, the hormone produced when we eat high sugar/high carb foods is storage – it tells our body to store the food we eat, preventing us from burning fat). This is one of the essential but oft-neglected keys to a healthy metabolism and long term, sustainable weight loss.
I use the above formula in my 8 Week Lean and Clean Program to achieve healthy, sustainable fat loss with all of the participants. Through specifically designed ‘done for you’ meal plans, over 100 recipes following the PFF formula, weekly workshops and live Q&A’s combined with accountability, support and feedback this science based, evidence backed weight loss program promises to help you:
Enrollment is now open for the January program. Use the link below for more information and to sign up. Upon enrolling you will receive your Intro Pack, Week 1 Meal Plans and Recipes, and entry into the Private FB Group:
Lean and Clean 8 Week Program – Enrolling Now
Information provided by this website or this company is not a substitute for direct, individual medical treatment or advice. It is the responsibility of you and your healthcare providers to make all decisions regarding your health. Jennifer Hanway and JH Wellness Services recommends that you consult with your healthcare providers regarding the diagnosis and treatment of any disease or condition. Products sold on this website are not intended to diagnose, treat, cure, or prevent any disease.
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