TIPS FOR GETTING YOUR SUGAR AND
CARB CRAVINGS UNDER CONTROL
JJ Virgin, CNS, CHFI
If you have been diligently reading Dr. Phil’s Ultimate Weight Solution and working through the keys yet you are still struggling with overwhelming cravings for certain trigger foods high in sugar and carbs you may be low in the important feel good brain chemical serotonin. In a recent study on depression where participants were given the nutrient 5-HTP (which converts to serotonin) throughout the day to elevate mood the most interesting side effect was weight loss which occurred because the participants reported a significant reduction in appetite.
There are several ways that you can naturally raise this brain chemical which will not only enhance your mood but also lower your appetite, especially for those binge foods. The WORST way to raise serotonin is by reaching for sugar and carbs. You will momentarily raise your serotonin levels due to the increase of insulin but this is a short lived effect and the big swing in blood sugar levels just compounds the cravings problem, making you want more. And of course the increase in insulin causes increased fat storage to boot! Instead choose from the following tips that will benefit your mood and your health for the long term:
• Exercise - especially outdoors in the bright light, both the movement and the increased oxygen consumption raise serotonin levels.
• Get enough sunlight and bright light. If you find that you are craving sugar at four in the afternoon try a brisk walk in the bright sun. If it is overcast go into the brightest room in your house.
• Consume optimal amounts of protein at your 3 meals especially wild game, turkey, cheese and dairy products, whey protein, nuts and seeds.
• If you are having a sweet attack, have a small amount of dark chocolate.
• Take a good multi vitamin/mineral supplement so your body has the building blocks it needs to make its brain chemicals.
• Avoid stimulants like coffee and caffeinated beverages, the artificial sweetener aspartame and alcohol-all of these can lower serotonin levels over time.
• Avoid or at least manage your stress-stress lowers your serotonin levels dramatically.
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