I’ve had great success tackling my sugar cravings with the following protocol. I’m not saying it’s perfect, as usually, around the holidays, I might fall off the wagon, and occasionally, I’ll have to do a major reset. Still, when I want to tackle the sugar cravings, this really makes it much easier. I hope it helps you!

STEP 1:

• Start your day out with 10-20 ounces of water before you eat anything.
• Start your day out right with a high-protein meal. This keeps your blood sugars from crashing, making you want to eat more sugar. It also helps keep sugars balanced.
• Increase vegetables to 1# a day. This helps crowd out the bacteria that crave the sugar.
• Space meals 3-5 hrs apart.
  • This is to get the Migrating Motor Complex in your gut to start working correctly.  This is the grumbling in your gut when you are hungry.  It’s best to wait 90 minutes after the grumbling starts to eat, as it takes about 90 minutes for this process to finish. This is important to fix because nothing else will ultimately work if it is not fixed.
    • This process regulates bacteria in your gut.
  • How do you know if yours is NOT working?  If you don’t defecate at least 2 x a day and your stomach doesn’t grumble in between meals, yours is probably not working well.
  • Ginger is super helpful for stimulating MMCs.
• Supplement with Saccharomyces boulardii.
• Bitters after meals can also help curb the sweet tooth.  Bitters before meals can help with lessening the amount of food consumed.
  • Many herbal companies sell herbal bitter blends. I like adding my bitters to a bottle of mineral water, and I will take a couple of drinks prior to each meal. If I forget, I just take it after or with my meal.
• GYMNEMA: Gymnema sylvestre: For specific compulsions with food
  • For example, you need to eat dessert after every meal because that happened when you were a kid, and you can’t break that cycle.
    • Blocks sugar receptors on the tongue – but not for long
    • To help break the craving cycle – to disassociate the pleasure with the food
    • Works in this way because it makes you not enjoy the sugar as much

STEP 2:

• After the 1st week THEN, try completely moving sugar from your diet.  Especially if removing sugar stresses you out.  If dropping sugar doesn’t freak you out, you could try to stop the sugar the 1st week.
• Supplements to try: CONSULT YOUR DR. 1ST
  • 5-HTP can be beneficial in sugar cravings (I found this to be the most beneficial)
    • Provides precursor to brain neurotransmitters
    • Especially with emotional eating.
    • 50-100mg taken between meals reduces sugar cravings and consumption with meals.
  • L-Glutamine
    • Dumped under the tongue when experiencing sugar cravings
      • Seriously works
    • 1 capsule 500mg
    • Free glutamates similarly stimulate the brain, creating serotonin release
  • Magnesium
    • Daily supplement 400-800MG/DAY
    • CHROMIUM:
      • Chromium helps to improve sensitivity to insulin, and adequate intake is essential for the maintenance of normal blood sugar levels
  • Magnesium
    • Daily supplement 400-800MG/DAY
  • CHROMIUM:
    • Chromium helps to improve sensitivity to insulin, and adequate intake is essential for the maintenance of normal blood sugar levels
    • 500-1000mcg daily 
• Drink A Gut Tea every day. (optional- just what I did)
  • Helps support the lining of the gut
    • Chamomile, Plantain, Calendula
• Drink Weight Loss Tea every day  
• Helps balance sugar and sugar cravings.
• Chickweed: fat emulsifier
• Elderflower: cleaning toxins, stimulating energy
• Holy Basil: blood sugar control, curb carb cravings
• Cinnamon chips: Warming stimulant helps with lowering blood sugars
• Stevia: Bitter/sweetener
• Red Clover: Lymphatic, toxin removal, blood purifier
• Nettle: nutritious and energizing
• Gymnema: blocks sugar receptors on the tongue

OTHER TIDBITS:

• POP/SODA: For those addicted to soda, might I suggest sparkling or mineral water and add some Stevia Sweet Drops to it?  My family loves it.
• STARBUCKS COFFEE LOVERS:
  • Coconut or Almond Milk Cinnamon Latte’s.  With no added sweetener. OR Cocoa powder is added without all the sugar for a mocha.  It tastes Great! Just a little bit of honey with some cinnamon is another great alternative.
• CHOCOLATE ALCOHOLICS:
  • Buy 75% + Chocolate (without additives – unless it’s a nut) Most people crave chocolate because they don’t have enough Magnesium in their diet. However, if you must have some chocolate, then try this because it is so bitter you are less likely to eat more than 1 bite. It will satisfy your craving, I swear

What if you consumed a bunch of sugar?  No problem!  Check out my article here.

Start conquering your stress. This is an important step. Often, when stressed, we lean into sugary foods to give us a serotonin boost.  Learn more about how to start relaxing here.

Learn about my Conquer Stress and Sugar 90 day Program Here!