Eat Complete Meals Regularly
Again, sugar cravings can be confused with hunger cravings so you need to keep your body wholesomely nourished all the time. When you have the proper nutrition that keeps you healthy and full, the sugar cravings will keep themselves in check throughout the day.;And our 28 Day Weight Loss Challenge can certainly help with that! Check out the recipe from the challenge below.
Eat Protein And Fiber At Each Meal
We all know how important protein is to our diet, but making sure we have enough at each meal is also helpful for staving off sugar cravings. “Eat protein and fiber at every meal! This is the most important tool you could have on your plate,” says Brooke Alpert, RD,;and author of The Diet Detox. “Both protein and fiber help to slow down the absorption of sugar to prevent any blood sugar spikes which would make you crave more sugar. Plus, they help keep you fuller longer, leaving you more in control over your food choices and less likely to dive into that cupcake!”
Foods That Curb Sugar Cravings
When someone experiences a sugar craving they assume that the only thing that might satisfy the food craving? is sugar itself. Its ironic but the one thing that will never satisfy a craving for sugar is sugar. Of course, it seems to end the craving momentarily, but we dont realize that our brain and body has been manipulated by a cunning, sneaky, man-made addiction to refined sugar.
When we consume refined sugar it has a dramatic impact on our blood sugar levels creating what we perceive as excessive highs followed by miserable lows. These alone have an impact on our mental state with the lows appearing to get worse and worse. When those lows are relieved by the consumption of more refined sugar it fools us into believing that it created pleasure. We forget entirely that it was the extreme, violent manipulation of our blood sugar levels that created the discomfort of the low in the first place
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What To Eat To Curb Sweet Cravings
If you crave refined sugar nothing will appear to satisfy that craving other than refined sugar itself. The way to curb sweet cravings doesnt start with changing what you eat it begins with changing what you think. If you mope and moan and feel miserable because you cant have sweet things then youll be unhappy and the cravings simply get worse. However if you get rid of the cravings altogether, by changing what you think about them and the foods that cause them you feel wonderful.
Reset Your Insulin Levels
Refined carbs and sugar spike your insulin levels as your body tries to convert the glucose into useful energy.
Unfortunately, too much sugar can lead to insulin resistance. This is where your body stops listening to the right signals and, in effect, stops converting the glucose in your blood stream.
This leads to all types of health issues, such as type 2 diabetes, but can also lead to increased sugar cravings.
To reset your insulin sensitivity and cut cravings, youre going to need to detox from all major sources of sugar in your diet.
Try a week long detox, and then reintroduce healthy complex carbs back into your diet, making sure to stick to the points mentioned before.
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Keep Going With The Exercise
As well as a healthy diet, you need to keep exercising. This isnt just helpful for losing weight, but will also help you eat better. Youll find the cravings hit you less and youll find it much easier to say not right now or even an outright no and not feel bad for doing so.
Exercising helps to release the happy hormones. Weve touched on how these can help to reduce your cortisol levels, but not what it really means for your overall body and health.
When you boost the happy hormones, you naturally feel happier and satisfied with your life. While its not an instant battle against depression, exercising can help to reduce the way that the mental health problem affects you. Even if you dont have depression, youll find that exercise helps to keep you feeling good. You dont want to ruin hard work by eating something that you know is bad for you.
Of course, hormonal balances will help to keep mood swings at bar and cravings to a minimum. Your metabolism will also be supported, so if you do have something bad youll be able to burn the calories off better.
We cant overlook how exercise does help you lose weight. Youll burn more calories throughout the day and build muscle. Not only do you lose fat, but youll tone your body and speed up your metabolic rate. More muscle means your body needs to work harder and faster, so its definitely doing something; even just bodyweight exercises.
Keep Your Stress Levels To A Minimum
When were stressed, we tend to suffer from cravings. Our bodies just need some way to quickly deal with the rising cortisol in our bodies. Of course, we end up causing more problems, and we dont solve the real reason for the stress.
Before you even think about reaching for quick fixes, consider why you are stressed. Is it financial or work related? Is there anything you can do to keep the amount of stress you feel to a minimum? We cant completely cut stress out of our lives, but there are steps that we can take to help keep the rise of cortisol to a minimum.
If you have the power to do something about a situation, you need to take steps to improve your life. Stress is a silent killer, so finding ways to prevent it occurring is going to do your whole health the world of good. Youll also find it is easier to lose weight since the cortisol is kept to a minimum and there are no hormonal imbalances cause your metabolism to slow down.
When there is nothing you can do about a situation, you need to find a way to deal with the stress that you feel. Choosing not to feel stressed is the best option, but this is often easier said than done. After all, you cant always help worrying about a situation, right? Especially if that situation involves finances or your family.
Make an effort to stay away from the bad stuff. You know theyre not going to do you any good or help with the stress levels, so why bother even thinking about eating them?
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How To Stop Sugar Cravings: 5 Tips For The Long Term
One of the best ways to manage sugar cravings is to stop them before they start. To help you do that:
- Skip artificial sweeteners. Artificial sweeteners may sound like a great idea, but “they dont lessen cravings for sugar and havent demonstrated a positive effect on our obesity epidemic,” says Grotto, author of 101 Foods That Could Save Your Life.
- Reward yourself for successfully managing sugar cravings. Your reward could be large or small. Remember why youre working on it and then reward yourself for each successful step.
- Slow down. For one week, focus on your sugar cravings and think about what youre eating, suggests Chambers. Diet mayhem often results from lack of planning. So slow down, plan, “and eat what you intend to eat, instead of eating when youre desperate,” Chambers says.
- Get support. Many people turn to sweet foods when they’re stressed, depressed, or angry. But food doesn’t solve emotional issues. Consider whether emotions are involved in your sugar cravings and whether you need help to find other solutions to those emotional problems.
- Mix it up. You may need more than one strategy to thwart sugar cravings. One week you may find success with one tactic, and another week calls for an alternative approach. Whats important is to have a bag of tricks to try, Gerbstadt tells WebMD. To tame sugar cravings, you really need to “figure out what works for you,” Neville says.
Mindfully Eat As Much As Possible
When you do eat, you want to do it mindfully. This is more than eating healthily and only fuelling your body with nutritious calories. Its all about focusing on your mental health and overall wellbeing when it comes to reaching for food. Theres a meditation aspect to mindful eating that you need to develop.
Lets start with focusing on whether youre actually hungry or not. Well get onto this a little later, as dehydration and stress can both make us think were hungry. Theres a mental aspect to food and the signals our brain gets from the stomach. Most of the time youre not hungry at all. Remember that you really only need food every four hours or so, although eating every three hours will help to keep you satisfied.
So, try to listen to the feelings that you get and what you really feel. Are you feeling hungry for another reason: one that means you overeat and consume extra calories?
There can also be an aspect of feeling like you need to consume certain types of food because of an action youre doing. Watching a movie or studying can lead to people picking at snack-type foods. They dont need the calories, but their brain tells them that the actions theyre performing always involve food.
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Baby Step #: Add Before You Subtract
This brings me to the next baby step, which is to add before you subtract.
Many people get discouraged when they cut sugar out of their diet because they feel terrible without sugar. This is due to sugar withdrawal.
If sugar is part of your daily life and you stop eating it today, it is likely that youll feel irritable, hungry, tired, and flat out not happy without it.
What I know to be effective from helping thousands of people break free from sugar is that the path away from sugar is much smoother when you add high-quality, hunger-satisfying foods before or at least at the same time that you are getting the sugary junk foods out of your diet.
The two foods that help this transition the most are foods high in fat and vegetables. Fatty foods help to shut off hunger hormones and stabilize blood sugar which prevents cravings.
Adding volume to your diet by consuming a large salad and a side of cooked vegetables every day brings bulk and nutrients into your body that tells your body that its needs are being met, which further diminishing cravings.
What Does Sugar Do To Your Body
Why does sugar feel so addictive? The answer is simple: our caveman brains. Back when food had to be hunted or gathered, our ancestors preferred foods that gave them lots of energy. In other words, foods that are rich in carbohydrates or sugar.;
Still today, our brains are wired in this way. But while our ancestors had to work hard for any food they ate, sugary foods are nowadays incredibly easy to come by and cheap. We barely have to leave our couch to order sweets.
But the thing is: when we eat sugar, our brains get a rush of dopamine . And because of this reward system, we are likely to eat even more sugar.;
So it doesnt come as a surprise that we eat more sugar than ever.;
At the same time, the American Heart Association recommends up to 6 teaspoons of sugar per day for women and 9 teaspoons for men.
Few of us keep these recommendations, though.
But ultimately, sugar is incredibly bad for your health. Here are all the health problems that sugar can cause and why these are reasons alone to learn how to stop eating sugar.
According to research, a diet thats high in added sugar is bad for your heart. And as another study shows, sugar can cause disease, even if youre otherwise healthy. Heart problems have such an impact on your overall health from the way your brain functions to your physical health.;
Mental health and wellbeing;
Memory and productivity
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Stop Rewarding Yourself With Food
Rewarding yourself with food is one of the worst things you can do. It will lead to more cravings.
Many Weight Watchers leaders say this one thing: were not dogs, so why do we reward ourselves with food like we do with dogs? We dont need to have the chocolate or sweet food to tell us that weve done a job well done. All were doing is adding empty calories to our diet.
As we get used to rewards through food, we start to look for a reason to reward ourselves more. Completed an hour in the gym? That must mean we get to eat a chocolate bar, right? We reward ourselves for getting through a stressful situation at work or for getting a glowing performance review. Birthdays mean a treat of a meal out and great grades mean that we get to have a cake with our meal.
But we want recognition for our hard work, dont we? While we cant have food as a reward, we can treat ourselves in other ways. Why not buy yourself a new pair of shoes or get that movie youve been wanting for a while? Find other ways to treat and reward yourself, since you really dont need the extra calories.
As you find new ways to treat yourself, the cravings will reduce. You will look for more inventive ways to give yourself that pat on the back. Your friends will just hate you because you start rewarding them in other creative ways instead of the standard box of chocolates.
Break The Sugar Addiction
If you’re “hooked” on sugar, don’t try to eliminate all sugary foods at once. If you deny yourself even a single piece of candy or sliver of cake, you’ll only crave sweets more. Instead, eat a healthy diet made up of more satisfying foodswhole grains, fruits, vegetables, healthy oils, and lean protein. “Steer yourself away from sugar and eat these foods, which are digested more slowly. They’ll help to even out your blood sugar and you won’t have spikes and crashes all the time,” Dr. Hauser says.
Here are a few suggestions to help you break the sugar habit:
Keep sugary foods away. Don’t tempt yourself by stocking candy, cookies, and other high-sugar foods in your cupboards and fridge. “As a substitute for these things, keep fruit around,” suggests Dr. Hauser.
Sweeten foods yourself. Start with unsweetened iced tea, plain yogurt, and unflavored oatmeal. Then add your own sweetener. No matter how much sweetener you add, you probably won’t put in as much as the manufacturer would have, according to Dr. Hauser.
Watch for hidden sugars in foods. Be wary of foods where sugar tends to hide, including reduced-fat products. “When companies take out the fat, they add back almost all the calories in sugar,” Dr. Hauser says. Read labels. Avoid products that list sugar as the first ingredient or that contain several different types of sugar it’s one way manufacturers avoid having sugar listed as the first ingredient.
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Sometimes You Eat Sugar Without Even Knowing It
How many people actually read the nutrition facts of products at stores? Sadly, not many.
But those advertisements are very often deceiving and what could be pictured as a healthy product good for weight loss can actually be an absolute diet-killing sugar bomb!
The sad thing is, if we cross out all products with unnecessary added sugar, were only left with a very small amount of products which are truly healthy and can be called good food. And these products are almost only unprocessed foods, such as grains, vegetables, etc.
So when trying to cut down on your sugar intake, dont forget to make this crucial step of checking out the nutrition facts of the products you are buying!
You may also find this article of 5 foods you should never eat useful.
Are Artificial Sweeteners Better
Artificial sweeteners, which are sugar-free and typically lower in calories than sugar, might seem like healthier options, but that idea is controversial. A 2012 scientific statement from the AHA concluded that using artificial sweeteners such as aspartame , saccharin , and sucralose can reduce the number of calories in your diet, thereby helping you lose weight.
However, there’s also evidence that eating these sweeteners, which are generally hundredsor even thousandsof times sweeter than sugar, can make you crave sweets even more. You undermine the benefit of using artificial sweeteners, for example, if you use a glass of diet soda to justify having a bowl of ice cream.
However, if artificial sweeteners can help you cut back on calories in a meaningful way, then they can be helpful in controlling weight and blood sugar. “For people who are trying to make small changes to their diet, artificial sweeteners are sometimes a good stepping stone, but they’re not a permanent fix,” Dr. Hauser says.
You may wonder which artificial sweetener is best. All of the sweeteners on the market are considered safe. There were reports during the 1970s linking saccharin to bladder cancer in rats that were fed extremely high doses of the sweetener. However, later studies didn’t find any evidence of the same effect in humans. Aspartame was also linked to cancer at one time, but that association has also been disproved.
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