We share tips about sugar cravings, healthy foods to curb them, why you should enjoy sweet treats when they strike, and why fueling yourself throughout the day is key to feeling satisfied and energized.
Hello everyone! How are you today? Are you excited about the arrival of autumn? It’s a bittersweet feeling for us! Have a great day!! 🙂
In today’s article, we’ll be talking about sugar cravings.
Sugar cravings are the urge to eat sweet things, and they’re quite common.And while sugary foods satisfy your sweet tooth momentarily, they also lead to overeating, as they soon leave you feeling hungry and wanting more. Common causes of sugar cravings include poor sleep quality, hormones (ahh, PMS), dehydration, restrictive dieting, and fasting for a day. Today, I’m sharing a roundup of foods and strategies I enjoy using to combat sugar cravings. I hope these tips will help you.
Healthy foods that curb sugar cravings
(Ten years ago I would never have posted a photo like this. I have a hunched back and I don’t like the way my belly looks. But this is reality and this is my real body, so oh well.)
Make sure you get enough protein
Protein is the building block of our cells and what makes a meal feel satiating – having a protein component will make you feel fuller, and as we age it’s important to maintain muscle tissue, so high protein foods should continue to be included in our meals and snacks.
Some protein sources worth considering include:
– Greek yogurt
– Cottage cheese
– chicken
– Fish (shellfish, salmon, tuna)
– egg
– Tempeh
– Lentils
– Red meat
-Deli meat
– High quality protein powder
Get fiber throughout the day
Fiber-rich foods are also high in micronutrients (vitamins and minerals) and antioxidants, which aid in better digestion. Include water-rich vegetables in your meals and snacks, and eat a rainbow of foods throughout the day. I roast a lot of veggies on a baking sheet each week, and add them to wraps, scrambles, and salads throughout the week. (Roasting also makes them easier to digest; if raw salads are hard to digest, roasted veggies may be a great solution.)
I also love fermented foods like kimchi and sauerkraut, and chia seeds help increase my fiber intake.
Naturally sweetened foods (as opposed to those sweetened with artificial flavors or added sugars), like fruit, are also good sources of fiber. I love eating berries, Medjool dates stuffed with peanut butter and topped with sea salt, or a handful of dried fruit and nuts.
Enjoy a balanced diet
Eating a balanced diet of carbohydrates, protein, and healthy fats keeps you satisfied and stabilizes blood sugar throughout the day. This is especially important for people with type 2 diabetes, but it can also be extremely helpful in curbing sugar cravings and preventing serious health problems like heart disease. A balanced plate might look like a palm-sized serving of rotisserie chicken, baked sweet potato, and a green salad (with lots of chopped veggies) drizzled in olive oil. A meal doesn’t have to be extravagant to be super delicious and satisfying.
Classic combinations of protein, carbs, healthy fats, and veggies are featured in this healthy breakfast, lunch, and dinner post.
Emphasis on quality sleep
When you’re sleep deprived, candy and sweet treats seem a thousand times more appetizing, your body craves junk food and sugar to replenish your glucose and energy, but unfortunately, your energy is soon depleted, and the cycle repeats.
When Liv was just born and we were sleep-deprived, I would eat from a bag of Costco’s dark chocolate acai every day.
Focusing on sleep can be difficult (especially if you have small children), so here are some tips.
– Set a set bedtime each night and spend at least an hour relaxing before bed
– Create an evening routine so your body can anticipate falling asleep
– Dim the lights and turn off electronic devices two hours before bedtime. Instead, read a book, chat with your family, play a casual board game, solve a puzzle or enjoy a golden milk latte.
– Have your last meal at least 3 hours before bedtime. Trying to digest food overnight can increase tissue temperature and heart rate, making it extremely difficult to get a restful sleep.
Observe your workout
Frequent intense training (such as HIIT) will increase your hunger and make you more likely to crave sweets throughout the day. Review your fitness plan and make sure it has a balanced mix of strength training (working all major muscle groups), cardio, HIIT (up to 2 times a week) and rest. If you need help creating a balanced fitness plan, check out this free download I created:
Eat (and enjoy) something sweet!
I’m a big believer in when a food craving hits you and you really want something sweet, give yourself permission to have it and enjoy it. Want a cupcake or a candy bar? Eat it, enjoy every bite, and get on with life. You don’t have to work out to get food, and you don’t have to feel bad or guilty when you eat dessert. Life is meant to be enjoyed, OK?
(PSA Whole Foods Bakery’s doughnuts are exceptional. They’re light, fluffy, flavorful, and delicious.)
Work with a professional to help you identify the causes of your cravings and determine a solid nutrition strategy.
If you would like more personalized support, it can be extremely beneficial to work with a registered dietitian to determine an eating strategy that fits your lifestyle, medical history, and current goals. I currently have a few openings for private coaching. Together with myself and my team of dietitians, we will create a fitness and nutrition game plan geared towards your goals of optimal energy, well-being, hormone balance, and body composition. If you are interested in learning more, please email your NUTRITION INFO to gina@fitnessista.com and we will send you an application.
So tell me, do you crave sugar or sweet treats? What are your favorite sources of protein and vegetables?
i love you
Gina
