Kicking The Habit: How Sugar Sabotages Fitness, And How To Stop It
If you want to get a body like that of fitness star Lazar Angelov, there's no two ways about it: Exercise is not enough. Even if you're burning a lot of calories through your training regimen, diet still plays a profound role in how your body looks and feels. In particular, sugars (refined sugars, along with simple carbohydrates and starches) have been implicated in a range of issues which affect how lean and toned a person can become.
If this cycle happens just once in a while, the body can usually recover effectively. However, because the typical Western diet is loaded with carbohydrates and “hidden sugar”, it's incredibly easy to consume a large amount of sugar each day and not realise it. Compounding this issue is the fact that sugar is addictive: It causes the brain to release endorphins, creating a brief “high” which becomes irresistible to those struggling the fatigue and depression caused by low blood sugar levels.
• Eating a little bit of what you're craving. According to Kerry Neville, MS, RD, a registered dietitian and ADA spokeswoman, eating a single cookie or a miniature chocolate bar can help to kill cravings while not severely raising insulin levels. Neville advises that people stick to a serving size of no more than 150 calories.
• Combine sweet and savoury. If you have to eat a bit of something sweet, pair it with protein—the protein will both fill you up, helping you to resist the urge to over-indulge, and help to moderate blood-glucose levels.
• Try fruit instead. Rather than reaching for candy, try nature's alternative: fruit contains fructose (fruit sugar), making it a viable way to combat sugar cravings, while also packing a hefty vitamin punch. Additionally, most fruits are high in fibre, which helps to keep you feeling full and satisfied.
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How Sugar Impacts Your Fitness
When you consume sugars, your pancreas has to work overtime in order to produce enough insulin to process all of that glucose—a phenomenon referred to as an “insulin spike”. This dramatic rise in insulin levels is inevitably followed by an equally dramatic fall, and it's the fall which spells disaster for those looking to get (and stay) in shape: As insulin levels plummet, the brain sends out signals to immediately consume more sugars (even if one has only eaten, for example, two hours ago), leading to a sharp increase in the amount of calories a person consumes per day. At the same time, low insulin levels also lead to a reduction in energy, meaning that the body cannot access the energy needed to exercise.If this cycle happens just once in a while, the body can usually recover effectively. However, because the typical Western diet is loaded with carbohydrates and “hidden sugar”, it's incredibly easy to consume a large amount of sugar each day and not realise it. Compounding this issue is the fact that sugar is addictive: It causes the brain to release endorphins, creating a brief “high” which becomes irresistible to those struggling the fatigue and depression caused by low blood sugar levels.
Combating Sugar Addiction
Though some people manage to quit sugar “cold turkey”, many sugar-dependent individuals find that approach too challenging. If going off sugar suddenly isn't working for you, you should instead try:• Eating a little bit of what you're craving. According to Kerry Neville, MS, RD, a registered dietitian and ADA spokeswoman, eating a single cookie or a miniature chocolate bar can help to kill cravings while not severely raising insulin levels. Neville advises that people stick to a serving size of no more than 150 calories.
• Combine sweet and savoury. If you have to eat a bit of something sweet, pair it with protein—the protein will both fill you up, helping you to resist the urge to over-indulge, and help to moderate blood-glucose levels.
• Try fruit instead. Rather than reaching for candy, try nature's alternative: fruit contains fructose (fruit sugar), making it a viable way to combat sugar cravings, while also packing a hefty vitamin punch. Additionally, most fruits are high in fibre, which helps to keep you feeling full and satisfied.
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