Here are 10 ways that you can abate those sugar cravings, from eating regular meals to practising mindfulness:
1. Add acids to your foods
Adding one or two tablespoons of apple cider vinegar to a large bottle of water and drinking it gradually throughout the day can help reduce sugar cravings.
A study published in the Journal of Functional Foods concluded that daily ingestion of vinegar reduces blood sugar levels in healthy adults who are at risk of developing type 2 diabetes.
Also adding a squeeze of lemon juice to your foods also has a similar effect.
2. Keep to regular mealtimes
This may seem like an obvious suggestion, but eating your meals at regular, spaced out intervals is a very advantageous way of keeping you feeling satiated. Keeping to three meals a day with approximately two healthy snacks in between will help you stay fully satisfied throughout the day, keep your metabolism up and your blood glucose on an even keel.
3. Get plenty of sleep
Making sure you are well rested is important when it comes to keeping cravings at bay. When we are tired and irritable we often crave sugary foods or make unhealthy choices. Getting approximately 8 hours of sleep daily will help keep your emotions on an even keel and you’ll feel a greater sense of well-being. Set a fixed bedtime each night and stick to it. You can also develop a routine each night to promote good sleep hygiene – take some time in the evening to relax, turn off your phone, have a bath, night time tea or read. Also make sure your bed sheets are changed regularly and your pillows are comfortable (replace them regularly).
4. Meal prepping
One of the reasons why so many people end up eating unhealthily snacks is simply because they don’t consider taking the time to source healthier alternatives. Know what you are going to eat for the week in advance, and prepare wholesome snacks over the weekend for the week ahead so that this isn’t an issue.
5. Drink plenty of water
Sometimes we mistake feelings of thirst for hunger. Water is so important for our bodies to function optimally and by drinking plenty of it we can reduce bloating and psychologically when we feel bloated we tend to comfort eat.
6. Eat a healthy breakfast or protein and fats
Eating a healthy breakfast will set you up for the day and boost your metabolism. Avoid sugary cereals! Swap processed breakfasts for eggs, mackerel, turkey sausage, or use protein powder to make protein shakes or pancakes. I like to drink a chocolate protein shake with a teaspoon of peanut butter blended in as a convenient and healthy breakfast. I also find swapping milk in my coffee for coconut oil creates a creamier and more lavish coffee whilst keeping me fuller for longer.
7. Consume magnesium
Magnesium can help moderate blood glucose levels. Magnesium can also be naturally found in a number of foods including almonds, black beans, cashews and spinach.
8. Include lots of fibre in your diet
Fibre is known to help aid with digestion. However, that’s not its only benefit. Not only is fibre essential for good digestion, but it helps you stay satiated after each meal, which prevents you from impulsively reaching for a sweet treat. Try to replace processed carbohydrates with higher fibre alternatives. Enjoy leafy green vegetables, whole grains (such as quinoa, brown rice and millet) and low-GI veggies such as pumpkin and sweet potato. They are often lower in calories too.
9. Practise mindfulness
Sugar cravings are often connected with overall stress levels, which is why practising mindfulness could prove extremely beneficial.
Take some time out of your day to go for a walk, read a book or simply rest for greater peace of mind. Download a free app and spend 10 minutes each morning practising meditation my favourites are Calm and Headspace.
10. Have a healthy afternoon snack
The majority of people in the working world are likely familiar with the mid-afternoon slump.
When this occurs, opt for a snack that’s high in protein to give your energy levels a much-needed boost as opposed to a sugar-filled treat. If I don’t have it for breakfast I will have my superfood shake which is full of nutrients and whey protein. It tastes like a treat (I drink the chocolate version) but it’s full of goodness and gives my body the nutrients it needs therefore reducing cravings. Contact me if you want more info on what I use.