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Karen ThomsonFood addiction, eating habits specialist and bestselling author of Sugar Free
Date of Birth: .
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Content:
- Karen Thomson: The Sugar Addiction Specialist
- The Allure and Perils of Sugar
- The Grip of Sugar Addiction
- The Path to Sugar Freedom
- Retrain Your Taste Buds
- Understanding Hunger
- Physical Hunger
- Strategies for Avoiding Triggers
- Distract Yourself
- Avoid Overeating
- Mindful Eating
- Portion Control
- The Sugar-Free Diet
- Eggs:Up to three per day
Karen Thomson: The Sugar Addiction Specialist
Karen Thomson, the great-granddaughter of renowned heart transplant pioneer Christiaan Barnard, is an expert in food addiction, eating habits, and the author of the bestselling book "Sugar Free."
The Allure and Perils of Sugar
We all know that sugar is bad for us. Devoid of nutrients and packed with calories, sugar wreaks havoc on our health and expands our waistlines. Yet, the instant pleasure of sugar triggers hormone releases that make it addictive. By ditching sugar and embracing healthy fats, we can feel satisfied and full.
The Grip of Sugar Addiction
However, overcoming sugar addiction often requires more than willpower. Sugars and carbohydrates have evolved to dull pain and soothe anxiety. Many find themselves saying they'll have just one piece of bread or a small chocolate bar, only to end up consuming an entire loaf or box. Denial and other defense mechanisms may kick in, even when individuals recognize their control issues.
The Path to Sugar Freedom
As with any addiction, abstinence is the best approach. Consider avoiding specific foods, behaviors, thoughts, and situations that trigger temptation.
Retrain Your Taste Buds
Remove all "junk food" from your refrigerator, freezer, and pantry, replacing them with wholesome options. Don't even tempt yourself by keeping sugary or starchy items in your home. This includes cookies, crackers, chips, chocolate, candy, bread, pasta, rice, and processed foods containing sugar or questionable ingredients. Ditch the margarine, sugar, honey, syrup, and sodas.
Understanding Hunger
To conquer sugar, you need to understand the nature of your hunger.Emotional Hunger
This is immediate, impulsive eating driven by a desire for comfort. Even with a full stomach, you don't feel satisfied. Guilt, shame, and regret usually follow.
Physical Hunger
This comes on gradually, starting with a mild feeling that can be delayed if necessary. You're drawn to specific foods. Once satiated, you stop eating. It doesn't make you feel bad. Instead, you simply lose interest in food. It may also be accompanied by physical sensations, such as growling.
Strategies for Avoiding Triggers
If removing all tempting foods is not feasible, try the "delay tactic." When faced with temptation, simply walk away or resist for as long as you can. Consider the short-term discomfort a victory leading to greater success.
Distract Yourself
Avoid hovering around sugary or high-carb snacks. Distract yourself with activities instead of torturing yourself. It will be tough at first, but your taste buds will eventually change.
Avoid Overeating
Don't skip meals (all sugar-free, low-carb). Deprivation can lead to overeating later on. Plan meals three to four hours apart. Designate a day (e.g., Sunday) for preparing meals or ingredients for the week ahead.
Mindful Eating
Always use a plate or bowl. This helps you visualize portion sizes and encourages slow, deliberate chewing.
Portion Control
Prepare meals in regular, smaller-sized portions. Some people simply eat more because they cook large quantities. Consider freezing meals in individual portioned containers.
The Sugar-Free Diet
Thomson recommends including the following in every meal:Protein:100-150g (palm-sized portion) of meat, poultry, or fish (include skin or fat)
Eggs:Up to three per day
Berries:80g per dayVegetables:As much as desired and in variety
Fats:A handful of nuts (not peanuts), 2-3 tbsp olive oil, 1 tbsp butter, coconut oil, nut butter, half an avocado, 3 tbsp unsweetened yogurt, 3 tbsp cream or coconut cream, 30-50g cheese (hard or soft)
Drinks:6-8 glasses of water per day, tea and coffee (ideally with cream, no sugar)
Carbohydrates:Avoid when losing weight. Active individuals can have a tennis-ball-sized portion of "starchy" vegetables, such as beetroot, carrots, parsnips, sweet potatoes, butternut squash, corn, peas, beans, and pseudo-grains (buckwheat, quinoa, amaranth)
