Foods That Make You Feel Full

Foods That Make You Feel Full

How do you lose weight without dieting? Eat healthier. Many healthy foods are not only delicious, they’re lower in calories. That list includes foods that make you feel full. Let’s face it, in order to lose weight you have to eat fewer calories. That doesn’t mean you have to eat less, just eat smarter. Mix a half cup of Greek yogurt with a half cup or more of berries and toss in a few walnuts for a filling, delicious sweet treat that’s healthier and fewer calories than a candy bar, but will help you stay full longer. Now that’s smart eating.

Protein keeps you full longer.

When you eat protein, it takes longer to digest, so you’ll feel fuller longer and be less apt to snack. What type of protein is the best? That depends on what you’re craving. You know Greek yogurt and berries, maybe with a little ripe banana added, too, can make a great sweet parfait that’s filling because of the protein in yogurt. Meat, like beef and poultry can also fill you up and keep you full for hours.

Food that contains healthy fat is filling as well.

What foods contain healthy fat? Fatty fish, such as salmon is one example. Fat also boosts your satiety level longer and it’s one reason you should use full fat dairy instead of no fat or 1 to 2% fat dairy. When the manufacturers take out the fat, they replace it with sugar to make it more palatable. Avocados are higher in healthy fat, so make up a batch of guacamole and enjoy. Nuts, nut butter and dark chocolate are also higher in fat. Stretch your enjoyment by grating some chocolate over berries or bananas and sprinkling on some walnuts.

Oatmeal and other high fiber foods fill you up, not out.

There are two types of fiber and both them are good for your diet. Soluble fiber combines with water to form a gel. It feeds the beneficial microbes in your body and creates more diversity. The more diverse your bacteria in your gut, the less prone you’ll be to belly fat. Bacteria also break down soluble fiber to create short-chained fatty acids, which helps regulate fat metabolism. Both types of fiber add bulk, which increases the feeling of fullness. Try a bowl of oatmeal with bananas and nuts or sprinkled with flaxseed. Legumes, such as beans, fruits and vegetables contain a lot of fiber, so they leave you feeling fuller longer.

  • A number of foods have higher fiber, fat and protein content or contain a combination of two of these. Nuts, or example, contain all three, while quinoa, eggs and fish are high in two.
  • If you want to feel fuller longer, eat a steamed or boiled potato with a dollop of Greek yogurt or cottage cheese to provide protein. It has a naturally occurring appetite suppressant and plenty of fiber.
  • Boil eggs, rinse some red kidney beans, chop some celery and onions and you’ve almost completed a truly filling bean salad that’s perfect on lettuce for a filling lunch.
  • Keep whole fresh fruit as a snack. Whether you’re munching on an apple, eating cantaloupe cubes or diving into a half of a grapefruit, you’ll get loads of fiber, plus the sweetness of the fruit for satisfaction and satiety.

For more information, contact us today at Next Level Fitness

Are Eggs Bad For You?

Are Eggs Bad For You?

Are eggs bad for you? The easy answer is no. Twenty years ago, people with cholesterol were told to stay away from eggs, today, nutritionists and doctors look at eggs a bit differently. If the other foods in your diet are low in cholesterol, eggs are a good source of protein for most people. Should you eat them with bacon, ham or breakfast steak every day and expect to get a rousing round of applause from your doctor or great blood profiles? Absolutely not. You need some cholesterol in your diet, but you can also get too much of a good thing.

Recent studies show that eating up to 12 eggs a week wasn’t bad for diabetics and prediabetics.

In a recent study on people with prediabetes or type two diabetes, increasing egg consumption to twelve eggs a week did not increase the risk of cardiovascular disease. However, the subjects were also following a healthy diet. A Chinese study found an egg a day lowered the risk of stroke and heart disease. The participants in this study, however, were eating a traditional, not a Western, diet.

Your body makes cholesterol if you don’t eat enough.

If you consume foods with cholesterol, your body doesn’t have to make as much. Yes, you can overdo a good thing, which is why it’s important to look at the other food you eat, besides just the eggs. An egg or two a day won’t bump up cholesterol levels if the rest of your diet is healthy. Cholesterol is important, since it is necessary to make cell membranes, testosterone, estrogen and cortisol.

Eggs may increase cholesterol levels, but new studies show it’s the good cholesterol.

In one study, there were two groups. One group at one to three whole eggs a day and the other ate no eggs or egg substitutes. The group that ate real eggs did increase cholesterol levels, but it was the HDL cholesterol, the good one. The LDL, bad cholesterol, was unchanged. Eggs also provided other benefits to the group that consumed them. It helped improve blood levels of zeaxanthin and lutein. Both are antioxidant carotenoids. Eggs contain omega-3 fatty acids which lowered triglyceride levels that may increase the risk of heart disease.

  • Eggs provide a feeling of satiety and keep you feeling fuller longer. Having a hard-boiled egg for a snack is quick and simple, plus it comes in its own container so it transports easily.
  • As a breakfast, eggs provide far more protein than toast, cereal or pancakes, yet often is far more inexpensive. When you consider the cost of meat substituting eggs for meat products is like getting protein at a discount.
  • Some recent observational studies showed that those who consumed eggs were no more likely to have a heart attack than those who didn’t eat eggs. Some of those same studies also show that eating eggs may actually lower the risk of stroke.
  • If you have high cholesterol or other serious condition, always discuss any change in your diet with your health care professional. Each person is different, so always listen to your health care professional.

For more information, contact us today at Next Level Fitness

Get Rid Of The Trans Fat

Get Rid Of The Trans Fat

Some foods we list on healthy meal plans at Next Level Fitness in Irvine, CA, contain trans fat. Don’t let that scare you. There are two types of trans fat, and they react in your body quite differently. One is naturally occurring trans fat created by bacteria in the stomach of ruminants like sheep, cows and goats. It may have heart healthy benefits. The bad type of trans fat was initially created in a lab to extend the shelf life of oil. This hydrogenated fat was a cheaper alternative to fats like butter and it was used in many products. Artificially created trans fats have a negative effect on health and cholesterol profile.

Manmade trans fats occur in many junk food items.

While a little natural trans fat won’t hurt you, and may be healthy, the acceptable amount of manmade trans fat is ZERO! The manmade trans fats were intended to increase shelf life of products, but they don’t increase your life. They’re associated with clogging your arteries and increasing your risk for heart disease. You’ll find these trans fats in pastry, microwave popcorn, non-dairy creamer and fast foods, to mention just a few.

Manmade trans fats may increase your risk of diabetes, in addition to increasing the risk of heart disease.

Besides increasing artery-clogging bad LDL cholesterol, there may be a link to diabetes and manmade trans fats. A study that included 80,000 women showed that those who ate the most trans fats increased their risk of diabetes by 40%. Other studies showed that there may not be a link, but the problem may have occurred due to the types of foods that contained trans fats and their links to insulin resistance and blood sugar levels. In animal research, the potential to harm the glucose function and insulin function did occur. The studies found trans fats may cause insulin resistance, which is a precursor to diabetes.

Chronic inflammation can lead to arthritis, diabetes, metabolic syndrome and heart disease.

There are studies that show that man made trans fats may increase inflammation, particularly in those who are obese or overweight. Several studies show that trans fats linked to inflammatory markers if the fat was manmade. In fact, when using margarine, inflammatory markers increased, but not when using natural butter. They may also damage the endothelium–the interior lining of blood vessels.

  • One study replaced saturated fats with trans fats in a diet for four weeks. That resulted in impairing artery dilation by 29% and lowering the HDL—good cholesterol—levels by 21%.
  • Most studies show that when eaten in moderation, natural trans fats may provide health benefits. Dairy, for instance, contains vaccenic acid and conjugated linoleic acid (CLA), which can boost the immune system, decrease body fat and slow tumor formation. Grass fed dairy increases the beneficial CLA.
  • Manufacturers are allowed to label their products trans fat free if they contain 0.5 grams of trans fats per serving. Even if the nutritional labeling says no trans fats, it could be deceiving if the serving size is far less than you’d normally eat. Think cookies, chips and microwave popcorn.
  • At Next Level Fitness, we can provide healthy meal plans that will limit your intake of trans fats, particularly those artificially created.

For more information, contact us today at Next Level Fitness

Keep An Eye On Portion Size

Keep An Eye On Portion Size

Eating a small bowl or a few spoonfuls of ice cream won’t hurt you. However, eating a gallon a day can really pack on the pounds. That’s a bit of an exaggeration to show how much portion size can affect your weight loss program. With most healthy eating programs, vegetables like celery and fresh fruit portion isn’t a problem. They’re packed with fiber, so it’s difficult to eat many calories, since they fill you up without adding a ton of carbs or calories. Nuts, sweet potatoes avocados and olive oil may be healthy, but here, their high caloric nature means you have to pay closer attention.

Paying attention to portion size is particularly important for snack foods and sweets.

If you’ve ever looked at the nutritional information on a bag of Cheetos, you’ll notice that one serving is about 13 Cheetos. That’s not very much if you’re grabbing handfuls out of the bag. The same is true of candy, donuts, cookies and other sugary treats. Read the labels. Learn to measure foods without labels with your hands. One level handful of nuts is one serving. One serving of pasta is a heaping handful. A serving of peanut butter is about two fingers. Starchy foods, like peas, corn and potatoes use a fist to measure.

If you’re using a traditionally sized plate, you can measure portions via the plate.

While it’s recommended people use a smaller plate when eating, to make it look like they have more food, you can also use that plate as a measure for portions. Your protein portion of the meal, whether it’s meat or a vegetarian option, should be about a fourth of the plate. The same is true of complex carbs. Salads and vegetables should be half the plate and high fat foods should only be 1 ½ teaspoon of the meal.

Don’t supersize it and expect to lose weight.

Restaurants are notorious for larger portion size. The concept of super-sizing at the drive-through may have added to the growing weight of Americans. There is often one exception to the rule and that’s very expensive restaurants, but with traditional mom-and-pop restaurants, they want to give you your money’s worth serving anywhere from double the portion size to as much as ten times it. Keep your portion size in control by asking for a small size or child’s portion, sharing with a friend or using sides or appetizers as your main meal. Shrimp cocktail, a side vegetable and a side salad can be quite filling.

  • Use your thumb to measure when it comes to fat. One thumb of fat for women and two thumbs for men is the right portion. I guess that’s really the meaning of “rule of thumb.”
  • A fist is about a cup of food. The thick part of your thumb is about the measure of an ounce. A teaspoon is about the size of the tip of your index finger and the palm of your hand is about the size of a 3 oz. serving of meat, fish or poultry.
  • Other ways to check portion size is using everyday items. Your photo ID or driver’s license is the size of a serving of sour dough bread. Make two stacks with two SmartPhones each and that’s the minimum portion of vegetables.
  • Let portion control guide the type of food you choose. You only get ¼ cup of fruit juice, compared to a ½ cup of cut up fruit or a whole medium fruit. The whole fruit will fill you up faster than the fruit juice.

For more information, contact us today at Next Level Fitness

Can I Put Collagen In My Coffee?

Can I Put Collagen In My Coffee?

Every day, there’s something new that is supposed to be a healthy option. One of the latest is to add collagen to coffee. Why? The answer is simple. Collagen is healthy and important for every part of the body. As you get older, you produce less collagen. While collagen is important for connective tissues, joints and ligaments, will extra collagen reduce wrinkling, joint pain and the signs of aging? Those are just a few of the reasons for the latest fad of adding collagen to coffee.

Your body makes collagen.

Collagen is found everywhere. It’s in the muscles, skin, tendons and bones. In fact, it’s a third of the weight of all the protein in the body. Most of the collagen in the body, about 85%, is type I, II, or III.That’s the collagen in skin, ligaments, dentin, interstitial tissue between cells, in the eye, skin, muscles, cartilage and blood vessels. Your body produces collagen, but that slows as you age. That causes wrinkles, joint pain and ligament issues.

Collagen supplements are primarily type 1 collagen that affects skin, tendons, bone, ligaments, dentin and more.

You can increase your collagen a number of ways. Collagen can come from natural sources. A bone broth made from organic produce is one way, but you also can take supplements. Most supplements are type 1 collagen that’s good for the skin, cartilage, bone and more, type II is important for cartilage. The more cartilage you have on the end of your bones and the less joint pain. Bone broth contains type II collagen. Most supplements are already broken down and can be flavored or unflavored. The type added to coffee and other beverages is unflavored.

Adding collagen to your diet may provide some other benefits.

You might improve your complexion if you take collagen supplements. Lack of collagen affects skin elasticity and hydration. Increasing it with supplements may help. The topical type isn’t as effective as when it’s taken orally and taking it can also provide other benefits, such as reduction of joint pain from arthritis and prevention of bone loss. Taking vitamin D, phosphorus, calcium and collagen may help prevent bone loss.

  • Some believe that taking collagen supplements can help you lose weight and is the reason for collagen in the coffee. That occurs because the extra protein makes you feel fuller, but for collagen, it lasts hours longer than most protein.
  • Do you have muscle tears and problems working out due to injury? Some studies show that collagen can reduce damage to muscle tissue and boost recovery.
  • Adding collagen may aid in digestive issues like leaky gut and Crohn’s. It can even help ulcerative colitis and acid reflux. It can help reduce the pain of rheumatoid arthritis and help improve sleep.
  • You may benefit from adding collagen to your coffee, but you’ll also benefit from bone broth, a good source of collagen. Take it with fruits, berries and vegetables to boost the activity of the collagen.

For more information, contact us today at Next Level Fitness

The "Sweat" Life

The “Sweat” Life

Maybe you love your job that involves hours of research on the computer, but you need even more. You need to sweat! Sweating can occur if you have a fever that’s breaking, with the sweat flushing out bacteria as it cools the body. It can happen when you’re simply too warm. However, the best type of sweat occurs when you workout. Clients at Next Level Fitness in Irvine, CA understand that and love the benefits they receive from breaking a sweat in the gym. It’s actually not about sweating, but upping the intensity, which makes you sweat that provides the benefits.

Stand up more often and work out regularly.

It’s all about keeping your body moving. If you sit longer than an hour, many of your benefits of working out will diminish and if you don’t work out, it dramatically affects your health. A sedentary lifestyle increases your risk for stroke and heart disease. Just watching TV or videos four hours a day or longer can increase your potential for cardiovascular disease and death by 80%. The more active you are, the more potential you have to lower your blood pressure, increase circulation, improve your cholesterol levels, prevent osteoporosis and maintain a healthy weight.

Exercise can improve your thinking and mood.

Exercise promotes circulation and that can mean more oxygen and nutrient laden blood going to the brain, plus more waste being removed. Studies show it helps improve cognitive abilities and is useful for Alzheimer’s and dementia patients. It’s also a great mood lifter and can help relieve both anxiety and depression. If you’ve ever been really angry, you know how much better you feel walking, running or exercising off the anger. It’s good for your mental health, relieving stress and boosting happy hormones.

You’ll live longer and more independently when you workout.

As you age, your body loses muscle mass. It’s starts slowly around the age of 30, earlier for some, later for others. If you workout, it slows the loss of muscle tissue. By the time people reach their 50s or 60s, muscle loss accelerates. Unless you exercise to slow or reverse the trend, it can affect your balance and interfere with your ability to live independently. Loss of muscle tissue can lead to loss of bone density.

  • You’ll fall asleep faster when you workout regularly. Sleep is profoundly important for heart health, but also for weight management. When you get too little sleep, your body produces fewer satiety hormone and more hunger hormones.
  • You’ll have better posture when you workout regularly. Improved posture makes you look confident and can help prevent back problems and other painful posture related conditions.
  • If you’re trying to give up bad habits, substitute a workout. Quitting smoking is one example where you can substitute some type of exercise for a cigarette. Studies show exercise helps conquer drug addiction, too.
  • Not only will you improve your health, you’ll improve your productivity. Exercise boosts your energy level. It also improves your self-confidence, improving your potential to try new things.

For more information, contact us today at Next Level Fitness

Keep Your Core Strong

Keep Your Core Strong

No matter what activity you’re doing, your core muscles are involved in some way. Even sitting involves core muscles. They’re the muscles of your torso that start right below the pecs and continue right beneath the abs, which includes the muscles in your back. Strong core muscles affect how all the other muscles function, which includes how you walk. When they’re strong, core muscles provide stability and improves balance. The stronger your core muscles are, the stronger and more powerful you’ll be.

Why are core muscles important for weight loss?

The more muscle tissue you have, the easier it is to lose weight. The stronger your core muscles, the easier it will be for you to workout and keep going to build other muscle groups. Working your core muscles help you look thinner by improving your posture. Improved posture can change your appearance in seconds. Stand in front of the mirror and slouch as you would with bad posture. Look closely. Next stand up straight, shoulders back and head held high. You’ll see a huge difference. You’ll not only look thinner, you’ll look more confident, too.

You’ll be able to perform tasks more easily.

Strong core muscles can help prevent injuries that can occur whether exercising or doing every day types of tasks, like picking up a bag of groceries or bending down to tie your shoes. When you have weak core muscles, even those simple activities can cause injury. If your work involves twisting or standing very long, strong core muscles are imperative. Even sitting at your desk can involve the use of core muscles and can cause backaches if you have poor posture from weak muscles.

When your core muscles are weak, you’ll have poor balance and won’t look your best.

Those flat abs are just strong core muscles. That improved posture shows them off to others. Having a strong back and abdomen can help you look slimmer, plus benefit you if you’re playing any type of sport. It makes your arms and legs work better with the power coming from the core. Even sexual activity is better, since it requires strength from the core and core flexibility.

  • If back pain is bothering you, it may be because you need stronger core muscles. It requires both strong back muscles and abs to provide balance. Core exercises can often help relieve back pain and prevent it from returning.
  • Strong core muscles can help you zip through physical tasks, particularly if they involve lifting, bending, twisting or reaching overhead. If you’ve ever found your back hurts after vacuuming or mopping, you need to work on your core muscles.
  • Your core muscles protect your organs, like your stomach, intestines, heart and liver. It acts as a shield to prevent injury from blows.
  • All exercises, no matter what body part they’re working, require strong core muscles. Core muscles do more than help you stay upright, they help you move through every exercise in the gym.

For more information, contact us today at Next Level Fitness

Is Trail Mix A Healthy Snack?

Is Trail Mix A Healthy Snack?

If you’ve tried finding healthy snacks and settled on the ease of small bags of trail mix, make sure it’s the right type. That’s extremely important if you want a healthy snack that will benefit your body, help you lose weight and keep you fill you up, not out. Commercial trail mix isn’t necessarily the healthiest of snacks, particularly if you choose one that has M&Ms or other types of candy as the primary ingredient. So which type of trail mix should you choose?

Opt for trail mix that’s mostly nuts and fruit.

If you’re munching on trail mix filled with yogurt-covered raisins or yogurt pretzels, you’re missing the whole idea of a healthy trail mix. Those yogurt coated treats come at a price to your body. Not only do they act as a filler, eliminating truly healthy options, they add hydrogenated oils and sugar, without much benefit. Yogurt is good for you, since it’s a probiotic, but there’s no live bacteria in that coating. Those with added chocolate may or may not be healthy. Even those that specifically advertise probiotics aren’t as good as eating live bacteria yogurt.

How is the trail mix seasoned?

Some trail mixes have a high amount of salt, which can up your sodium intake. Others are flavored with seasonings, such as chipotle or barbecue. These also contain salt and may have added sugar for flavor. Always read the label to find the lowest sodium content and added sugar content. It shouldn’t contain any added sugar, as the sweetness from fruit in the trail mix is enough. Sugar in the trail mix should come from the fruit added.

Opt for making your own to control the addition of unwanted sugar, sodium or other ingredients.

You can get creative when you make trail mix at home. Start with raw or dry roasted nuts of any type. Some people believe it’s best to use raw nuts. Choose your favorite or mix it up. Walnuts are good for the brain, while almonds can improve insulin sensitivity and cholesterol levels. Brazil nuts provide antioxidants, while provide heart healthy fat. Hazel nuts are also heart healthy. Peanuts can reduce inflammation that can cause serious conditions. They all have many other benefits, but these are just a few. Add in seeds like pumpkin or sunflower seeds, dried fruit and if you want, a smidgen of fun things, like popcorn or dark chocolate.

  • If the chocolate is milk chocolate, you’re not doing your body a favor, but a small amount of dark chocolate can be beneficial. A few high quality dark chocolate bits can be good for your health.
  • As of 2020, companies are required to list added sugar information. There’s not only a difference from company to company, but also within different types of trail mix from the same company.
  • Always focus on portion size if you’re trying to lose weight. The amount of trail mix you eat should fit in a cupped hand, about 1/4th cup. There’s a lot of calories in trail mix, even though it’s healthy, stick with portion size. increase portion size if adding air-popped popcorn.
  • Sip water when eating trail mix, particularly if it has dried fruit. It will help expand the fruit and make you feel fuller longer.

For more information, contact us today at Next Level Fitness

Granola Bars - The Good, Bad And Ugly

Granola Bars – The Good, Bad And Ugly

Snacking plays an important role in your diet. It can help keep the fires of your metabolism burning strong, keep you working out at your best and help you feel fuller so you don’t eat as much at your next meal. That doesn’t mean just any snack will do. You need a healthy snack that is lower in calories and provides many of the nutrients you need each day. Many people have found that granola bars are their go-to snacks. They’re portable and often quite delicious, but are they good for you? The answer is yes and no. It all depends on the granola bar and how many you consume.

The most popular ones aren’t necessarily the healthiest.

In order to find out whether a food is healthy, you have to read the label. Does it contain high amounts of saturated fat, over 20% of your daily allowance? Does it contain added sugar? Unfortunately, some of the most popular brands of granola bars were also ones that contained the most sugar and saturated fat. While some granola bars contain natural sugar from fruit, like date paste or natural applesauce for sweetening, others use unacceptable types of sweeteners, like cane sugar, honey, maple syrup or high fructose corn syrup.

How much protein, fiber and unsaturated fat does the granola bar contain?

Nuts and seeds can provide the unsaturated fat your body needs to be its healthiest. Just like protein and fiber, it helps keep you feeling full, while providing nutrients to your body. In order to be effective at that, your granola bar should contain at least five grams of each, fiber, unsaturated fat and protein. Check the label to see if your favorite does. Not only do nuts and seeds provide unsaturated fat, they also provide protein.

It’s hard to find granola bars without some type of added sugar.

If you’re reading labels faithfully, you’ll notice some companies don’t show how much added sugar in their nutritional facts. Very few bars are produced with little added sugar, which includes all sweeteners that don’t come from fruit. Most of the time raisin juice, raisins or date paste is used. Some companies sweeten their products with artificial sweeteners like xylitol and sorbitol, which can cause digestive upset. Like many highly processed foods, they may contain preservatives and artificial flavor.

  • The American Heart Association suggests that consuming an average diet of 2,000 calories, 13 grams is all you should have. Any bar containing more than 2.6 grams contains more than 20% and isn’t as healthy as it should be.
  • Some bars are created to be meal bars and aren’t meant to be snacks. Don’t treat them as such. They’re acceptable as a meal-on-the-fly, but are often far higher in calories. Some contain as many as 600+ calories.
  • You can make your own granola bars and control the ingredients. Use oats, nuts, dates, nut butter and dried fruit. You need to pulse the dates in a food processor or use date paste and warm the nut butter before mixing it into the other ingredients.
  • Don’t be fooled by the location of the granola bars. Even if you buy them from a health food store or the health food aisle of the grocery, always read the label to see just how healthy it is.

For more information, contact us today at Next Level Fitness

Why Am I Craving Sweets?

Why Am I Craving Sweets?

It’s two in the morning and suddenly, you find yourself unable to sleep and craving sweets. You go through the cupboard and refrigerator to find something, anything, to satisfy that urge. Finally, in desperation you throw a burrito shell on a hot buttered griddle, heat one side, flip it and sprinkle on cinnamon and sugar. Your urge is satisfied and you now can go to sleep. That’s not a story I made up, but one that a client at Next Level Fitness in Irvine, CA, told me. Together, we found the cause for that craving. It’s not just late at night that cravings come. You may find yourself snatching the last bit of candy from your child’s Easter Basket or stock up on sugary treats at the gas station.

Sugar is addictive.

Most of the time, you get a rush of energy when you eat a high carb sugary treat. It’s more than satisfying, it actually changes the brain circuitry similar to cocaine. It impacts the reward system of the brain, which is the release of dopamine, the happy hormone. It also dampens the sensitivity of the opioid receptors. A 12-day animal study showed that giving unrestricted access to sugar water for just one hour a day with normal food also given, completely altered the pleasure center and pushing natural pleasures to the background, just as drug addiction does. As with all addictions, you’ll crave sugar.

It’s a vicious cycle.

It might be your addiction to sugar and quick carbohydrates that are keeping you awake. Everyone is different and for most, the rush of sugar can boost their energy level. For those addicted to sugar, that sudden withdrawal of quick energy can cause sleepless nights. The changes in your brain chemistry leads to the same effects as any drug addiction. Try to break that addiction and you’ll go through withdrawal, which includes having insomnia. What’s even worse, is that lack of sleep can also cause you to crave sugar.

The more sugar you eat, the more you crave.

It’s natural for people to immediately like sugar. Scientists believe it’s a natural urge, since most sweet tasting plants aren’t poisonous and it was built into man for survival. Today, sugar is in everything you eat and drink. When you eat too much sugar, it actually changes your taste buds, requiring more sugar to get the sugary taste, so you crave more and more. The more sugar you eat, the less you notice the sweetness of food and the more you need.

  • High fructose corn syrup is used in many products, so even if you think you’ve cut out sugar, you still may be consuming it where you would least likely expect, like in nut butters or cereals.
  • Eating a diet too low in all carbs will cause insomnia, since the body needs carbs to make serotonin, which you need to sleep. You may be craving sugar because you aren’t eating enough calories.
  • Some cravings aren’t physiological, but psychological. Are sugary treats your go-to comfort food? Try switching to fruit and savoring the sweetness of it.
  • When you get a sugar craving, try doing something else like going for a walk or drinking a glass of water. Grabbing a candy bar or other sugar may be more of a habit. If it is, switch it for a new one.

For more information, contact us today at Next Level Fitness