Beating your inner sugar junkie! - How to curb sugar cravings.

Curbing sugar cravings can be challenging, but with the right strategies, it’s entirely manageable. If we’ve worked together you will know that my strategy involves empowering you with practical tips to reduce and manage those sugar urges effectively. Here’s how you can take control:

Stay Hydrated

Sometimes, sugar cravings can be a sign of dehydration. Make sure to drink water regularly throughout the day to keep those cravings at bay. Remember that hydration rule of thumb, 30-40ml of fluid per kilo of bodyweight per day.

Eat Regularly

Don’t skip meals. Eating balanced meals at regular intervals helps maintain stable blood sugar levels, reducing the likelihood of sudden sugar cravings. Yes, it is true that some find the opposite (eg. fasting) to be the ultimate cravings buster. But in my experience more people benefit form keep cravings at bay buy nourishing their body with regular, satiating and nutritiously dense meals.

Choose Healthy Snacks

If you need to snack between meals opt for snacks that are high in fibre and/or protein, such as nuts, seeds, fruits, vegetables, or Greek yogurt. These snacks keep you full and satisfied longer. My personal sugar craving buster is a piece of fruit. You get that hit of sweetness on the tongue, but packaged in fibre containing fruit so it doesn’t have the same negative health impact.

Increase Protein Intake

Include more protein in your meals. Protein helps you feel fuller for longer periods, reducing the urge to snack on sugary foods.

Incorporate Healthy Fats

Healthy fats, like those found in avocados, nuts, and olive oil, can help you stay satisfied and curb those pesky sugar cravings.

Get Enough Sleep

Lack of sleep can increase hunger and cravings for sugary foods. Aim for 7-9 hours of quality sleep each night to keep your cravings under control. Easier said than done I know! But if you can improve your sleep, better nutrition choices will always come easier.

Manage Stress

Stress can trigger sugar cravings. Practice stress-reducing techniques such as meditation, yoga, deep breathing exercises, or spending time in nature to keep your stress levels low.

Avoid Artificial Sweeteners

Artificial sweeteners can sometimes increase cravings for real sugar. Opt for natural sweeteners in moderation if needed.

Distract Yourself

When a craving hits, distract yourself with a different activity. Go for a walk, read a book, or call a friend to take your mind off the craving.

Chew Gum

Chewing sugar-free gum can satisfy the need to chew and keep your mouth busy, which can help reduce cravings.

Get Enough Fiber

Foods high in fiber help keep you full and reduce the likelihood of cravings. Include plenty of vegetables, whole grains, and legumes in your diet.

MOST IMPORTANT - Identify Triggers

Pay attention to when and why you crave sugar. Understanding your triggers can help you find alternative ways to cope with them. I my opinion this is the core of the issue. If you get on top of this, you get on top of your cravigns.

Implementing these strategies can help you manage and reduce sugar cravings, leading to healthier eating habits and overall well-being. Need more advice? I’m happy to help and just an email away. Get in touch duncanrocknutrition@gmail.com