April Week 3: The Craving Zone: How We Fall In and How We Get Out

In my practice, this is a time of year I often see people falling prey to excess sugar. There just seems to be more sugar around. Have you succumbed or have you remained masterful?

This week’s coaching is so short and sweet that hopefully it will be the replacement for any sugar craving you might get. It is also very effective for dodging that place called “physical craving” all together.

THE CRAVING ZONE: WHY WE FALL IN AND HOW WE GET OUT

In the research I have done, as well as in my clinical practice, there seems to be a sweet spot for staying in a zone - where our body feels nourished and our mind feels relatively free from the obsession for food - especially refined sugary and carb-based foods.

This zone is achieved by eating at least 50 grams of protein a day and keeping your carbohydrate intake under 150 grams per day.

Why?

Protein keeps your blood sugar stable.  Also, by eating over 50 grams a day, the amino acids that are present in the protein will balance any imbalances created by over eating refined carbohydrates.

By keeping your carbohydrate intake lower, you will also “un excite” the reward center of your brain that gets excited and hooked by higher carb levels and will drive you to keep exciting it.

The key is to stay aware of the over 50 grams of protein and under 150 grams of carbs sweet spot and stay in it. Once you are there, your mind becomes free and your body feels more vibrant, light and stable.

HOW WE FALL INTO THE CRAVING ZONE:

1. We under-eat protein, making our body more vulnerable to blood sugar highs and lows and fake hunger which drives us to eat more.
2. We over-eat the refined carbohydrates that excite our reward brain and set us up for blood sugar crashes that give us false hunger and makes us want to eat more.
3. If we over-eat carbohydrates for three days running we find ourselves more hungry and thinking about food a lot more.

HOW WE ESCAPE THE ZONE:

Go back to basics:

1. Eat more than 50 grams of protein per day (which is about 3 servings of 3 oz of lean protein).
2. Consume less than 150 grams of carbohydrates per day—
   • 1 bagel = 57 grams
   • 1 cup blueberries 21 grams
   • ½ avocado 5.9 grams
   • ½ cup oatmeal (dry) 27 grams
   • 2 cups broccoli =7 grams

You get the picture, right?

The good news is your tracking app like Lose It will break down the carb, protein and fat ratio for you.

Spend a week in the craving free zone and notice how free and healthy you feel!

Have a great week in the shifty zone.