How To Stop Sugar Cravings At Night
Sugar cravings at night are super common.
These cravings can feel irresistible and often out of control. Unfortunately, they can also bring feelings of guilt and shame, especially if youve been meticulously trying to watch what you ate earlier in the day.
Fortunately, there are some realistic ways to reduce sugar cravings at night, without relying on willpower or restriction.
Eat Regularly Scheduled Meals And Snacks During The Day
Drastic changes in your blood sugar levels throughout the day can worsen sugar cravings. Also, skipping meals can cause your blood sugar level to eventually drop, which then causes your body to crave quick absorbing sources of energy .
Take time out of your day to fuel your body with wholesome protein, fats, and fiber. Plan your meals ahead of time, if possible, to reduce decision fatigue.
Eating Late Night Leaves A Negative Effect On Your Health
We all know that unhealthy eating is bad for health. Does that mean eating late at night has a negative impact on our health?
Yes, it does!
Our body gets accustomed to a particular real-time and adjusts to the number of calories being consumed. Hence, if these late-night hunger pangs get out of control can lead to obesity.
Furthermore, when you sleep at night, you allow your bodys metabolism to relax. However, if you eat something at night, it activates the metabolism preventing it from taking any rest.
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Blame It On Your Clock
Why might this be? The researchers believe this pattern of feeling hungry in the evening is hardwired into our biological clock and the circadian rhythms that arise from this internal clock. Circadian rhythms are the natural rhythms that dictate many physiological functions, including hunger, sleep, and the release of hormones, including ones that control mood and metabolism. Eating more at night made sense during primitive times when food was scarce. Now, when food is so readily available at all hours of the day and night, its a recipe for obesity.
Based on the concept of circadian rhythms, meal timing may impact weight loss and weight control. A study published in Cell Metabolism found that mice that ate a low-calorie diet only lost weight when they dined during the hours they would normally be active. Mice are active at nighttime, but in the case of humans, the daylight hours are when most people are out and about or working. If this study applies to humans, it suggests that cutting back on calories might be ineffective if you consume those calories during periods when youre least active. These findings suggest that when we eat matters, too!
What Is The Root Cause Of Sugar Cravings
The root cause of sugar cravings is a micronutrient deficiency. The human body is intelligent and gets us to crave foods that contain the nutrient we may be missing. For example, you may be strongly craving chocolate because you have a magnesium deficiency chocolate is a rich source of magnesium! Moving forward, make sure youre checking your vitamin levels and aiming to eat foods rich in the nutrients you need, without the high levels or sugar.
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How To Stop Sugar Cravings: 8 Tips To Use Right Now
If you’re craving sugar, here are some ways to tame those cravings.
But won’t eating more often mean overeating? Not if you follow Neville’s advice to break up your meals. For instance, have part of your breakfast — a slice of toast with peanut butter, perhaps — and save some yogurt for a mid-morning snack. “Break up lunch the same way to help avoid a mid-afternoon slump,” Neville says.
Why Do You Crave Sugar
We all know that sweets taste good! Sugars or carbohydrates stimulate the release of the feel-good brain chemical called serotonin. The sugars also cause the release of endorphins that cause you to temporarily feel calm and relaxed. Rewarding ourselves with more sweet treats reinforces these feelings!
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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.
Eat More Frequently Throughout The Day
Keep your blood sugar levels stable and reduce sugar cravings by eating more frequently throughout the day. Eat breakfast no later than an hour and half after you get out of bed, and have a healthy snack, such as a piece of fruit or some yogurt, every two or three hours throughout the day. Plan snacks that are high in fiber.
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You Know The Feeling It’s Late But Your Cravings Just Won’t Quit These Ways To Stop Cravings At Night Will Save You From Guilt Later On
One of the biggest mistakes people make when dieting is late-night snacking. You exercise regularly, and each day, you choose healthy options from breakfast to dinner. But then comes the rumbling tummy, and the sudden snack attack, and there goes all your hard work. Thankfully, there are super accessible ways to stop cravings at night.
Sugar Craving Cause: You Ate Too Much Starch And Not Enough Fat And/or Protein
When you eat a heavy, starchy meal, like a giant bowl of grandmas spaghetti, youre pretty much setting yourself up for a guaranteed gelato craving. All that pasta with no fiber or protein is like a big bowl of sugar that will lead to a blood sugar spike and crash, leaving you yearning for more sugar! Those calories in that bowl of spaghetti are absorbed fast and dont keep you feeling full or satisfied.
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Stress And Negative Mood
Stress builds up over the day, and its an apparent effect on night cravings. for instance, in one study, alleviating stress through progressive muscle relaxation improved night eating. Acute stress might not give away to late-night binging, but as days go and stress builds up, it will soon give away to unhealthy eating and sleep disorders.
How To Manage Sugar Cravings
Sugar cravings can be managed and reversed by the following steps. Youll be able to function with more stable blood sugar and feel energized and grounded:
Guess how many sugar temptations are available at checkout counters? 90 candy bars and 40 sodas yikes!
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/7keep A Check On Your Protein Intake
Low protein intake at night could also leave you pining for sugary food items at night. Protein is an essential nutrient required for building cells. Our body requires 0.8 grams of protein per kilogram of body weight daily to function properly. Besides, protein increases satiety and is digested slowly as compared to fat and carbs. It keeps the blood sugar level balanced and you stay away from sugar.
What Should I Eat When I Crave Sugar
If you are craving sugary sweets, what I suggest you do is try having something sugary but slightly more fulfilling first:
- Chocolate protein bar
Another good option is amino acids. Aminos can help with energy and you can easily stir into your drink for more flavor while still hydrating.
If you instead have candy or another soda, youll just end up in the same spot where you are now.
And we all know that avoiding sugar entirely probably isnt the long-term solution either. Youll just end up thinking about and craving sugar until you give in and go eat some.
But by having something sugary with a little more substance first, you give your tongue that craving for sweets that it desires.
You also give your body the other type of fuel that lasts longer.
Longer-term, the key is to make sure you find a variety of foods high in fiber and high in protein like:
- Whole grain carbs
- Healthy fats, olive oil
Again, taking a multivitamin for general health is never a bad idea, but the real key is to eat lots of whole foods.
These are foods that have bountiful energy that burns slowly, instead of rapidly like sugar.
Eat good meals on a regular basis with these, including a healthy snack.
Before we wrap up, let me mention vitamin deficiencies, since some people think this can be behind their cravings. Theres a lot written elsewhere about vitamin deficiencies, so the key point I want to make is:
Rather, its a deficiency in whole foods and a bunch of deficiencies.
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Eliminate Technology During Dinner
In todays age, we rarely ever JUST eat. Whenever were eating, were also driving, working on the computer, scrolling social media, or watching TV. This type of mindless eating can often lead to sugar cravings.
When youre distracted at dinnertime, you arent listening to the hunger and fullness cues your body is sending you. This often leads to overeating and mindless munching later on in the night.
To become a more mindful eater, begin by eliminating tech devices during dinner. Turn the TV off, put phones away, and step away from the computer. Begin to JUST eat and enjoy the company of others, which naturally makes you slow down and listen to the cue telling you, Im full.
Reasons Youre Craving Carbs At Night
Craving carbs nonstop? Thinking about bread all the time? Cant stop eating carb-heavy snacks at night?Here are 5 reasons youre craving carbs at night and how to stop!
Its 8pm, youre hitting the couch to watch The Bachelor and you start itching for a snack.
I shouldnt be hungry, you think, as you just finished dinner less than an hour ago.
But you cant get the idea of crunchy and salty chips out of your mind.
This isnt a unique occurrence. It happens every night as you sit down to watch your favorite show.
Its not you its not a lack of willpower. Youre simply craving carbs at night for a reason.
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Sugar Cravings: 4 Reasons They Happen And How To Stop Them
Sugar cravings are the worst.
Its like a little army of meanies grab hold of you and torture you until you feed them jellybeans, right?
Give into this craving too often and you might be setting yourself up for a slew of negative health outcomes. All that extra sugar can lead to higher caloric intake and contribute to chronic inflammation.
In a randomized controlled trialof 29 healthy young men, sugar-sweetened beverage consumption increased inflammatory blood markers in just three weeks. On the flipside, data from a national U.S. cohortstudyfound that reducing sugar-sweetened beverage consumption correlated with a reduction of inflammatory and chronic disease biomarkers. Given this research, its not surprising that excess sugar consumption is linked to an increased risk of conditions such asheart disease, cancer, Type 2 diabetes and obesity.
Yet, sugar cravings can still be so hard to resist.
Sugar cravings affect everyonemyself and Natalie Jill included. Clients ask both of us about this quite often, so we thought wed explain why they happen and what you can doto fight them.
The key to dealing with sugar cravings is to start with understanding why youre getting them in the first place.
Side Effects Of Eating Too Much Sugar
While sugar is satisfying to the taste buds and the soul, the constant spikes in blood sugar and crashes that follow a binge can set off a host of effects, including fatigue, irritability, and anxious thoughts, among others, according to Sanford Health.
Blood sugar highs and lows can also perpetuate sugar cravings. When you’re consuming sugar, then you end up getting onto this whole roller-coaster ride of blood sugar dysregulation and that in and of itself can perpetuate physical stress, which then causes you to have more sugar cravings, says Dana Elia, RDN, an integrative and functional nutrition doctor in Lancaster, Pennsylvania, and author of The Sugar Detox Diet for 50+.
Added sugar, which Americans tend to eat too much of, can be particularly insidious for health. According to a November 2016 study in the journal Nutrients, consuming too much can increase the risk for obesity, heart disease, type 2 diabetes, nonalcoholic fatty liver disease, cognitive decline, and certain types of cancer.
The 20152020 U.S. Dietary Guidelines for Americans recommend limiting added sugar intake to a maximum of 10 percent of your daily calories. This is the equivalent of 200 calories, or 12 teaspoons , if youre eating 2,000 calories per day. One can of Coke contains about 9 tsp of sugar, for example.
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Get In A Habit Of Saying Say No
You have to get used to saying no NOT ONLY to sweet, but also to people who offer it to you. Saying no to unplanned sweet treats needs to becomes a habit to a point that people around you will just stop asking you. Not everyone around you will have the same goal as you and that’s okay! If you treat yourself to every gathering you go to and I am sure thats often, then guess what? You will never get out of that habit loop! Keep saying “No” over and over again and don’t worry you will find your balance later!
There is this voice in your head you constantly have to fight but I am here to remind you you to put up a good fight and get used to winning! The problem with sugar is that you feel happiest before you eat it, a little less happy as you are eating it and unhappiest on the following day! You will 1000% have cravings on the following 2-3 days and most likely end up losing fight and all back into your habits. Treat every craving as a battle you HAVE to win to reach whatever goal you set for yourself. This will not only help you get the body of your dreams but it will also help you with everything else in life. Watch this video on how to get out of your habit loops, .
Not Enough Protein And Fat
You can easily eat a lot of calories in one sitting but then have these calories be burned up and left hungry again by the next meal!
You eat a big muffin for breakfast. You eat a few big slices of pizza for lunch. But still you get these cravings for sweets. What then?
Oftentimes, a craving for sweets is because you are eating too many carbs and not enough protein or fat.
Heres how you can think about carbs versus protein and fat.
- Carbs are like wood in a fire: they get burned up and turned into calorie energy quickly.
- Protein and fat are like charcoal in a fire: they burn slowly for hours
Now what happens when you eat carbs, and then burn through all your carbs very quickly?
You get a blood sugar spike and then a blood sugar crash.
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