Why Diets Fail (Because You're Addicted to Sugar) by Nicole M. Avena
Authors: Nicole M. Avena
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now, but understanding what’s going on in your brain when you’re eating sugar will help you recognize and overcome those feelings of withdrawal and craving once you start cutting it out. Get ready; part 2 is all about breaking your addiction to sugar.
FOOD FOR THOUGHT
• Identify three research findings included in this section that you find particularly interesting or that relate to your personal struggles with overeating and weight loss .
• How might understanding the new science behind food addiction make a difference in how you feel about your struggles with food?
• Were you surprised by your results when you took the food addiction quiz in this chapter? Why or why not?
STEP 4
The Sugar Freedom Plan for Breaking Your Addiction
“ Sugar gives you an initial high, then you crash, then you crave more, so you consume more sugar .”
— GWYNETH PALTROW
By now, you’re probably beginning to understand more and more why some of your past diet attempts were doomed before they even began. Also, maybe you had never considered the possibility that sugary foods could be addictive, or maybe you weren’t really ready to make a long-term change. You may now see that you’re eating a lot more added sugars and other carbohydrates than you may have thought, and that you may be eating them for reasons that are seemingly out of your control. Your addiction to sugar may be derailing your weight-loss efforts, but with this insight, you arebetter equipped to beat it and regain control over your food choices and your body weight.
This chapter describes the Sugar Freedom Plan, which is designed to help you gradually reduce (and in some cases eliminate) the sugars and other carbohydrates that may be fueling your addiction. The plan has five phases.
PHASE
1
DURATION OF PHASE
1–2 weeks
WHAT IS THE FOCUS OF THE PHASE?
Sugary beverages
WHAT ARE YOU DOING IN THIS PHASE?
Cutting out completely
FOODS TO FOCUS ON
Soft drinks, coffee, energy drinks, fruit drinks (including 100% fruit juices), sports drinks, iced teas
PHASE
2
DURATION OF PHASE
2–3 weeks
WHAT IS THE FOCUS OF THE PHASE?
Junk foods
WHAT ARE YOU DOING IN THIS PHASE?
Cutting out completely
FOODS TO FOCUS ON
Cakes, cookies, candy bars, ice cream, and foods found in vending machines
PHASE
3
DURATION OF PHASE
3–4 weeks
WHAT IS THE FOCUS OF THE PHASE?
Carbs
WHAT ARE YOU DOING IN THIS PHASE?
Cutting out (almost) completely
FOODS TO FOCUS ON
Cereals, breads, pastas, rice, and other complex carbohydrates
PHASE
4
DURATION OF PHASE
1–2 weeks
WHAT IS THE FOCUS OF THE PHASE?
Hidden sugars
WHAT ARE YOU DOING IN THIS PHASE?
Identifying, eliminating, and replacing
FOODS TO FOCUS ON
Salad dressings, barbecue sauces, sugary marinades, ketchup and other condiments, and sweetened peanut butter
PHASE
5
DURATION OF PHASE
Permanent change
WHAT IS THE FOCUS OF THE PHASE?
Categories from phases 1–4
WHAT ARE YOU DOING IN THIS PHASE?
Maintaining all the changes made
FOODS TO FOCUS ON
Foods from phases 1–4
This plan will help you revamp your way of eating; minimize and, in some cases, eliminate the intake of foods that are addictive; and develop the strategies needed to maintain this way of eating. You have already begun some of these steps in the previous chapters by assessing your present food habits, recognizing the factors that can lead to a vicious spiral of dieting failures, and understanding the role that addiction can play in food intake.
The Sugar Freedom Plan
This approach really isn’t very complicated; it’s just different from diets you’ve tried in the past. After hearing the details of how this plan is implemented, it may remind you of other diets on the market that emphasize restricting sugar intake or carbohydrate consumption. However, there are two fundamental differences between this plan and other diets you’ve read about or tried in the past.
WHY IT WORKS
A main reason why this plan is fundamentally
FOOD FOR THOUGHT
• Identify three research findings included in this section that you find particularly interesting or that relate to your personal struggles with overeating and weight loss .
• How might understanding the new science behind food addiction make a difference in how you feel about your struggles with food?
• Were you surprised by your results when you took the food addiction quiz in this chapter? Why or why not?
STEP 4
The Sugar Freedom Plan for Breaking Your Addiction
“ Sugar gives you an initial high, then you crash, then you crave more, so you consume more sugar .”
— GWYNETH PALTROW
By now, you’re probably beginning to understand more and more why some of your past diet attempts were doomed before they even began. Also, maybe you had never considered the possibility that sugary foods could be addictive, or maybe you weren’t really ready to make a long-term change. You may now see that you’re eating a lot more added sugars and other carbohydrates than you may have thought, and that you may be eating them for reasons that are seemingly out of your control. Your addiction to sugar may be derailing your weight-loss efforts, but with this insight, you arebetter equipped to beat it and regain control over your food choices and your body weight.
This chapter describes the Sugar Freedom Plan, which is designed to help you gradually reduce (and in some cases eliminate) the sugars and other carbohydrates that may be fueling your addiction. The plan has five phases.
PHASE
1
DURATION OF PHASE
1–2 weeks
WHAT IS THE FOCUS OF THE PHASE?
Sugary beverages
WHAT ARE YOU DOING IN THIS PHASE?
Cutting out completely
FOODS TO FOCUS ON
Soft drinks, coffee, energy drinks, fruit drinks (including 100% fruit juices), sports drinks, iced teas
PHASE
2
DURATION OF PHASE
2–3 weeks
WHAT IS THE FOCUS OF THE PHASE?
Junk foods
WHAT ARE YOU DOING IN THIS PHASE?
Cutting out completely
FOODS TO FOCUS ON
Cakes, cookies, candy bars, ice cream, and foods found in vending machines
PHASE
3
DURATION OF PHASE
3–4 weeks
WHAT IS THE FOCUS OF THE PHASE?
Carbs
WHAT ARE YOU DOING IN THIS PHASE?
Cutting out (almost) completely
FOODS TO FOCUS ON
Cereals, breads, pastas, rice, and other complex carbohydrates
PHASE
4
DURATION OF PHASE
1–2 weeks
WHAT IS THE FOCUS OF THE PHASE?
Hidden sugars
WHAT ARE YOU DOING IN THIS PHASE?
Identifying, eliminating, and replacing
FOODS TO FOCUS ON
Salad dressings, barbecue sauces, sugary marinades, ketchup and other condiments, and sweetened peanut butter
PHASE
5
DURATION OF PHASE
Permanent change
WHAT IS THE FOCUS OF THE PHASE?
Categories from phases 1–4
WHAT ARE YOU DOING IN THIS PHASE?
Maintaining all the changes made
FOODS TO FOCUS ON
Foods from phases 1–4
This plan will help you revamp your way of eating; minimize and, in some cases, eliminate the intake of foods that are addictive; and develop the strategies needed to maintain this way of eating. You have already begun some of these steps in the previous chapters by assessing your present food habits, recognizing the factors that can lead to a vicious spiral of dieting failures, and understanding the role that addiction can play in food intake.
The Sugar Freedom Plan
This approach really isn’t very complicated; it’s just different from diets you’ve tried in the past. After hearing the details of how this plan is implemented, it may remind you of other diets on the market that emphasize restricting sugar intake or carbohydrate consumption. However, there are two fundamental differences between this plan and other diets you’ve read about or tried in the past.
WHY IT WORKS
A main reason why this plan is fundamentally
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