11 Steps To Reduce Sugar Cravings: Part 1
steps 1-5
Eat enough calories
If you are not eating enough calories or are in too much of a calorie deficit, you are going to crave food! I see some diets going as low as 1200 calories a day. This is too low, damaging to the body (on a regular basis) and a recipe for disaster if you struggle with food cravings. Restrict long enough and you might find yourself in a roller coaster battle of restricting and binging. Get enough nourishing foods throughout the day to help control food cravings.
Eat more protein
Protein is the most important food group in controlling your food cravings. Protein keeps you fuller for longer and assists in craving control by: taking longer to digest than carbohydrates, regulating blood sugar levels by slowing glucose absorption, causing release of hormones CKK (colecyctekinin) and GLP-1 (glucagon-like peptide-1) that assist in regulation of cravings, as well as having a positive effect on leptin (the satiety hormone).
Aim for protein at every meal but especially at breakfast. A high carbohydrate breakfast can spike blood sugar levels which subsequently leads blood sugar dips, leading to cravings for more carbohydrate rich foods. The same thing happens in kids so ditch those boxed cereals and make eggs for the whole family!
Eat more fat
Fat is another macronutrient that plays a key role in helping you feel full for longer. Like protein, it slows the absorption of glucose and does not cause an insulin spike like carbohydrate foods do. Some homemade fat bombs can help with a strong craving when it hits.
Eat fewer carbohydrates
Carbohydrates cause an insulin spike. Refined carbohydrate foods - whether that is white bread, sugary cereal, or a candy bar - causes a surge of insulin in the body as the body works to metabolize the glucose from the food you’ve just eaten. Fruit and whole grains are full of fiber which slows absorption but not it’s not nearly as effective as protein and fat for managing glucose in the body. Generally, eating 100 grams or less of carbohydrates a day can help to reduce cravings and prevent diabetes and insulin resistance.
Drink enough water
Oftentimes, we tend to confuse our thirst signals for hunger signals. It’s good practice to tune in to your signals for both hunger and thirst to differentiate between the two. Physical symptoms of hunger may be a rumbling feeling or emptiness in the stomach, irritability, lack of concentration. We also tend to get hungry around the times we typically eat (breakfast, lunch, dinner). Thirst may cause physical feelings sluggishness, a dry mouth, irritability, and headache. Slow down to understand what you are truly feeling. If you are in between meals, try drinking some water to see if the feeling goes away.
