Cravings
Why is it that after eating a perfectly satisfying meal we often crave something sweet? An extra piece of toast with jam after breakfast, a biscuit after lunch or chocolate, ice cream and sweets after dinner?
Craving sugar when you don’t need to eat can be controlled, according to emerging research. The answer lies in your choice of foods at main meals, plus tweaking your behavior when you’re around food.
Try these six strategies to beat between-meal munchies and curb sugar cravings. In a few weeks, you can retrain your brain and taste buds to think about food in a healthier way.
Ditch the diets
Drastic calorie restriction can fuel cravings for energy-dense foods and if you give in to these cravings, you can actually encourage future ones. A well-balanced diet is all about a healthy, maintainable approach, which includes the occasional sweet treat.
TIP: Change your language around food. Avoid using negative words such as ‘bad’ to describe chocolate and sweets. When you remove the guilt from these foods, you will enjoy them more and need them less.
Reset your hormones
Did you know your stomach ‘talks’ to your brain to let you know when you’re full? One way is via the appetite-regulating hormone leptin. Being overweight or obese, however, can make you leptin-resistant. This means those appetite-suppressing signals don’t make it through to the brain, so you feel hungry even if you’re full. Fortunately, changing your diet can influence your leptin levels. In fact, studies have shown healthier diets help ensure your leptin levels work for you rather than against you.
TIP: Plan all your meals and snacks to include a variety of foods from the core food groups – veggies and fruit, low glycemic complex carbs and grains, healthy fats, high quality meat or other protein foods. You can find favorite “productive” snacks here.
Ride the crave wave
Seeing or smelling your favorite treats may make them appear irresistible but, remember, this response is always short-lived.
To help to curb your cravings, be aware of what’s happening and know it won’t last. You can override it! Ask yourself whether you are truly hungry, or is the sweet craving actually because you are bored, tired or upset?
TIP: Break the habit of finishing your meal with something sweet or limit to a small amount of dark chocolate. And more importantly than skipping the post meal treat is when you eat it- don’t eat at least two hours before bed. You can also try cleansing your palate with a peppermint or ginger tea.
Pump up the volume
It’s easier to manage your appetite between meals when you’re eating tasty, balanced meals. You’ll feel full for longer if your main meals are high in fiber and also contain a balance of nutrients, including protein, carbs and healthy fats.
If the idea of a salad for lunch leaves you feeling deprived like me, add tasty ingredients, such as toasted nuts, roasted veggies or legumes (like chickpeas) or crumbled feta, plus a drizzle of olive oil. Soup is another delicious and filling way to eat more veggies but again, if you need to add a little to your soup, toss in 1/2 cup of quinoa, brown rice or lentils.
TIP: Fill up half your plate with a variety of colorful vegetables at every meal0 dark, leafy greens are always a safe bet!
Low-sugar swaps
Eliminate sugar in your coffee and tea or use a little raw organic honey
Opt for plain yogurt rather than flavored and be sure it’s from grass fed cows.
Swap jam and honey on toast for nut butter or avocado.
Choose water in place of flavored drinks and ditch the soda.
Enjoy a whole piece of fruit rather than fruit juice.
Make sure packaged tomato products like pasta sauce and ketchup or made without sugar.
Snack on a handful of nuts instead of chips or crackers.
Top oatmeal with berries and cinnamon instead of sugar or maple syrup and if you have some, add some protein powder to avoid a blood sugar spike.
Be snack savvy
The number one question I get on any detox or diet change is...what do I SNACK ON?
We always joke about kids loving snacks but the truth is, we love snacks at every age! Snacks get a bad wrap but they are a key part in any diet and can also make or break your success in eating healthy.
So what make a good snack? Make sure your snacks are:
productive: meaning they serve their purpose of providing you with nutrients and curbing hunger. Chips or crackers on their own are not productive.
nutrient dense: does your snack have at least 2 of the key nutrients? (healthy fat, protein, low glycemic fruit or veggie, or complex carb) The more the better
high protein: we crave snacks because our body is craving nutrients. The best way to satisfy those "cravings" in a small amount is ensuring your snack has a good amount of protein- at least 10-15g is ideal
TIP: Stock your fridge and pantry with nut butter, avocado, nuts, veggie sticks and fruit for healthy snacks.
Know your food triggers
Even just thinking about your favorite food sets in motion a physiological response, as you start to produce saliva and your stomach prepares for digestion.
Cravings also lead to a surge in the hormone insulin. This lowers your blood sugar level, which can make you feel hungry, so you end up thinking you want a certain food even though you don’t actually need it.
TIP: When the cravings strike, head outside for a short walk, or find another quick, easy distraction. If the craving hasn’t passed in 20 minutes, savor a small portion so you don’t feel deprived.
And make sure you’re staying hydrated and getting plenty of sleep! Dehydration and fatigue both boost cravings.
some info sourced from healthyfood.com