Have you realized that eating sugary food ends up craving more sugary snacks? According to a nutritionist, sweets are the first flavor that a person prefers from birth.Carbohydrates stimulate the release of the chemical serotonin in the brain. Sugar is carbohydrates, but carbohydrates also come in other forms like whole grains, fruits, and vegetables. The taste of sugar releases endorphins which help to calm and relax you. Let’s read ways to combat sugar cravings.
Fruits contain natural sweeteners. In addition, they are rich in nutrients and fiber. Also, grabbing some nuts and seeds can help. Keep them in your carry bags or on your work desk. Nuts give a feeling of fullness, hence you have fewer sugar cravings.
2. Protein diet
Craving for sugar hits you in the late afternoon. Add a protein-packed for energy. It will not only make you feel better right away, it will also set you up for a better night with fewer bedtime cravings.
3. Go for a walk
Exercise releases endorphins, which is a good chemical in the brain, hence fewer cravings will arise.
Or exhausting exercises like pushups, burpees, squats and many more can be done.
4. Small meals with short intervals help with combating sugar cravings
Small meals can help satisfy your appetite. Also, it stabilizes blood sugar levels and provides your body with nutrients throughout the day. Smaller and frequent meals in daily eating patterns can help increase metabolic efficiency compared to a slower metabolism when meals are skipped.
5. Avoid artificial sweeteners
They don’t reduce cravings
6. Keep checking emotional levels
Many people try sweet food when they are stressed, anxious, or angry. But food does not solve emotional problems. Analyze whether your emotions are involved in your sugar cravings and if you need help finding other solutions to those emotional problems.
7. Proper sleep
Proper sleep prevents hunger and sends signals of fullness to the brain. When you are sleep deprived, your body produces more ghrelin and less leptin, which makes you hungry and increases your appetite. And you end up eating more. The National Sleep Foundation recommends 7-8 hours of sleep each night for good adult health.
Sleep hygiene is also very important, which means going to bed and waking up at the same time each day, reducing noise in your bedroom, avoiding caffeine at night, and using only the bed to sleep.
8. Avoid stress and triggers
Studies says people tend to it more when in stress which leads to overeating sometimes. Cravings can be controlled by avoiding stress and certain triggers. Passing by your favorite restaurant or coffee shop can be a trigger.
9. Portion size
If you really want to have a desert today. Be conscious about portion size. Prefer dark chocolate over normal. Eat a dessert to make you happy, not to fill your stomach.