Eat protein-rich foods and good carbs and stay away from seeing the delicious chocolate cake treat in front of you.  Do not go food shopping when you are hungry.  Eat your fish first before you have a small bite of dessert.  Feel the dessert in your mouth and then tell your brain that you are now satisfied with a small bite and will eat again tomorrow. Portion control and exercise will help you.

Fiber is your friend. Eat fiber-rich whole foods such as spinach, kale, and other greens. Eat the skin of sweet potatoes and other root crops.

When we are under stress and lack sleep, we grab that chocolate ice cream for the magnesium in chocolates relaxes us. But you can also find magnesium in whole foods such as nuts and seeds.

Our senses and brain especially our sense of sight can entice us to try a bite of that ice cream cake in front of us.  Store healthy foods in your fridge.

How can we control our genes responsible for addiction and our brain from giving in to our addiction (sugar, alcohol, other addictions)?

Addiction

Addiction is a disorder of the brain’s reward system which arises through transcriptional and epigenetic mechanisms and occurs over time from chronically high levels of exposure to an addictive stimulus (e.g., morphine, cocaine, sexual intercourse, gambling, etc.).^[1][10][11] ΔFosB, a gene transcription factor, is a critical component and common factor in the development of virtually all forms of behavioral and drug addictions.^{[10][11][12][13]} Two decades of research into ΔFosB’s role in addiction have demonstrated that addiction arises, and the associated compulsive behavior intensifies or attenuates, along with the genetic overexpression of ΔFosB in the D1-type medium spiny neurons of the nucleus accumbens.^{[1][10][11][12]} Due to the causal relationship between ΔFosB expression and addictions, it is used preclinically as an addiction biomarker.^[1][10][12] ΔFosB expression in these neurons directly and positively regulates drug self-administrationand reward sensitization through positive reinforcement, while decreasing sensitivity to aversion.

Cognitive inhibition

Cognitive inhibition is the suppression of unwanted or irrelevant thoughts to protect working memory and attention resources.^[103]

Cognitive inhibition is most often measured through tests of directed ignoring, self-report on one’s intrusive thoughts, and negative priming tasks. As with interference control, personality psychologists have measured cognitive inhibition using the Rothbart Effortful Control scale and the Big Five Conscientiousness scale. The anterior cingulate, the prefrontal regions, and the association cortex seem to be involved in cognitive inhibition.^[103]

Behavioral inhibition

Behavioral Inhibition is the suppression of prepotent response.

Behavioral inhibition is usually measured using the Go/No Go task, Stop signal task, and reports of suppression of attentional orienting. Surveys that are theoretically relevant to behavioral inhibition include the Rothbart effortful control scale, and the Big Five Conscientiousness dimension.^[103] The rationale behind the use of behavioral measures like the Stop signal task is that “go” processes and “stop processes” are independent, and that, upon “go” and “stop” cues, they “race” against each other; if the go process wins the race, the prepotent response is executed, whereas if the stop processes wins the race, the response is withheld. In this context, impulsivity is conceptualized as a relatively slow stop process.^[107] The brain regions involved in behavioral inhibition appear to be the lateral and orbital prefrontal regions along with premotor processes.

Oculomotor Inhibition

Oculomotor Inhibition is the effortful suppression of reflexive saccade.^[103]

Oculomotor inhibition is tested using antisaccade and oculomotor tasks. Also, the Rothbart effortful control measure and the Big Five Conscientiousness dimension are thought to tap some of the effortful processes underlying the ability to suppress saccade. The frontal eye fields and the dorsolateral prefrontal cortex are involved in oculomotor inhibition.

Motivational inhibition

In response to punishment

Motivational inhibition and response in the face of punishment can be measured using tasks tapping inhibition of primary response, modified go/no go tasks, inhibition of competing response, and emotional Stroop tasks.^[103] Personality psychologists also use the Gray behavioral inhibition system measure, the Eysenck scale for neurotic introversion, and the Zuckerman Neuroticism-Anxiety scale.^[103] The Septal-hippocampal formation, cingulate, and motor systems seem to be the brain areas most involved in response to punishment.^[103]

In response to novelty

Response to novelty has been measured using the Kagan behavioral inhibition system measure and scales of neurotic introversion.^[103] The amygdaloid system is implicated in novelty response.^[103]

Automatic inhibition of attention

Recently inspected stimuli

Suppression of recently inspected stimuli for both attention and oculomotor saccade is usually measured using attentional and oculomotor inhibition of return tests. The superior colliculus and the midbrain, oculomotor pathway are involved in suppression of stimuli.