If you’ve noticed that eating sugar snacks only make you want to eat more then you’re not the only one. A diet of simple carbs with no backup of fats or proteinswill quickly fill you up and provide your body with quick energy boost. But they will almost immediately will leave you hungry and craving more.
How do you get rid of cravings for sugar once and for all? Here’s some expert advice.
Why do we crave Sugar?
Many reasons exist we love sweets.
The desire to eat may be wired into the brain. “Sweet is the very first flavor humans have from the moment they are born,” says Christine Gerbstadt, MD. Carbohydrates trigger release of the positive body chemical called serotonin. Sugar is a type of carbohydrate however, carbohydrates can be found in other forms as well like fruit, whole grain and vegetables, all of which contain the fiber and nutrients that your body needs.
The sweetness of sugar produces endorphins, which calm and soothe us. They also provide the natural “high,” says Susan Moores who is a licensed dietitian, and nutritional consultant from St. Paul, MN.
Sweets are delicious and taste great They also taste good. This is a fact that gets amplified when you treat yourself to sweet treats that could make you want the sweets even more. With all the reasons to want it, why shouldn’t we want to eat sugar?
The issue is not that we enjoy an occasional treat of sweets occasionally and then, but when we do too much of it. This is easy as sugar can be added in a variety of processed foods like yogurt, breads and juices as well as sauces and sauces. In addition, Americans tend to eat too much and consume 17 teaspoons of sugar added each day, according the American Heart Association, which recommends that added sugars be limited to about 6 teaspoons a day for women and 9 teaspoons for males.
How to Stop the Sugar Cravings 8 Tips to Apply Today
If you’re in the mood for sugar, here are a few methods to curb your cravings.
- Let yourself indulge a bit. Eat a bit of what you’re craving. Maybe smaller cookies or a tasty-sized candy bar suggests Kerry Neville, a registered dietitian. Doing your favorite things will help you stay away from feeling rejected. Be sure to stick to a limit of 150 calories, Neville says. If you are unable to locate a smaller portion size share your dessert with a partner or a group of friends.
- Combine food items. If the idea of grabbing cookies or a baby candy bar isn’t feasible however, you can still take in a good amount of calories and satisfy your sugar craving as well. “I enjoy combining my craving food with a healthy one,” Neville says. “I am a huge fan of chocolate for instance I’ll sometimes dip a banana into the chocolate sauce, and it gives me what I’m craving or mix nuts with the chocolate chips.” You’ll satisfy your craving and gain nutritious nutritional value from these healthy foods.
- Stop completely cold turkey. Cutting out all sugars is a good option for certain people. But it’s not for everyone. “The first 48 to 72 hours can be difficult,” Gerbstadt says. Many people find that cold turkey can help curb their cravings after a couple days. Some people find that they still want sugar, but with time they can learn to accept smaller amounts of.
- Get some gum. If you’re looking to stay away from the sugar craving Try chewing a stick of gum, suggests Dietitian registered Dave Grotto. “Research has proven that chewing gum reduces cravings for food,” Grotto says.
- Go for fruits. Keep fruit handy in case you feel the urge to sugar. You’ll gain the fiber along with nutrients and a little sweetness. Make sure you have plenty of foods such as nuts, seeds and dried fruit, according to expert and certified addict professional Judy Chambers. “Have them on hand so that you can have them on hand instead of going to the store for that old sugarything.”
- Start moving and get up. When a sugar craving strikes, get away. “Take your stroll around the block or do something else to alter the scene,” to take your mind away from the food you’re looking forward to, Neville suggests.
- Choose quality over quantity. “If you’re looking to make an indulgence in sugar, go for an amazing, delicious sweet treat,” Moores says. Make sure to keep it in a smaller portion. For instance, you can choose smaller chocolate truffle that is dark chocolate truffle over the size of a large candy bar, then “savor every bite at a slow pace,” Moores says. Grotto agrees. “Don’t abstain from your favorites because you’ll return for bigger portions. Try to include small amounts in your diet, but you should focus on eating the stomach with lower sugar and healthier choices.”
- Eat frequently. If you wait too long between meals, it could cause you to choose fatty, sugary foods that reduce your cravings, Moores says. In the meantime, eating between 3 and 5 times a day will aid in keeping your the blood sugar level stable and help “avoid excessive eating,” Grotto says. Your best bets? “Choose high-protein, fiber-rich foods such as whole grains and fruits,” Moores says.
- Skip artificial sweeteners. They’re not necessarily able to reduce the desire for sweets. In fact, they “haven’t shown any positive effects on the overweight issue,” says Grotto, the author of 101 Foods That Can Help You Live Your Life.
- Give yourself a reward by managing your cravings for sugar. Your reward can be huge or small. Remind yourself why you’re doing it, and then give yourself a reward for every step you’ve taken successfully.
- The speed will slow down. For 1 week concentrate on your cravings for sugar, and be aware of the food you’re eating, says Chambers. The cause of diet-related chaos is often insufficient planning. Therefore, take your time, plan, “and eat what you are planning to eat instead of eating because you’re hungry,” Chambers says.
- Get help. Many people turn to sweets when they’re distressed, sad or angry. However, food won’t fix emotional problems. Think about whether your emotions are involved in your cravings for sugar, and if you require help in finding other solutions to your emotional issues.
- Blend it. You may need more than one approach to curb your cravings for sugar. On one week, you might be successful with one method while another week will require a different strategy. The most important thing is to “have a “bag of tricks’ that you can try,” Gerbstadt says. In order to curb cravings for sugar it is essential be able to “figure the best method best for yourself,” Neville says.