25/10/2024
How to Stop Sugar Cravings: 8 Tips to Use Right Now
If you're craving sugar, here are some ways to tame those cravings.
1️⃣Give in a little. Eat a bit of what you’re craving, maybe a small cookie or a fun-size candy bar, suggests Kerry Neville, a registered dietitian. Enjoying a little of what you love can help you steer clear of feeling denied. Try to stick to a 150-calorie threshold. If you can’t find a small serving size, split your treat with a friend or friends.
2️⃣Combine foods. If the idea of stopping at a cookie or a baby candy bar seems impossible, you can still fill yourself up and satisfy a sugar craving, too. "I like combining the craving food with a healthful one," "I love chocolate, for example, so sometimes I’ll dip a banana in chocolate sauce and that gives me what I’m craving, or I mix some almonds with chocolate chips." You’ll soothe your craving and get healthy nutrients from those good-for-you foods.
3️⃣Go cold turkey. Cutting out all simple sugars works for some people. But it’s not easy. “The initial 48 to 72 hours are tough," Some people find that going cold turkey helps curb their cravings after a few days. Others find they may still crave sugar but over time are able to train their taste buds to be satisfied with less.
4️⃣Grab some gum. If you want to avoid giving in to a sugar craving completely, try chewing a stick of gum, "Research has shown that chewing gum can reduce food cravings,".
5️⃣Reach for fruit. Keep fruit handy for when sugar cravings hit. You'll get fiber and nutrients along with some sweetness. And stock up on foods like nuts, seeds, and dried fruits, "Have them handy so you reach for them instead of reaching for the old [sugary] something."
6️⃣Get up and go. When a sugar craving hits, walk away. "Take a walk around the block or [do] something to change the scenery," to take your mind off the food you’re craving.
7️⃣Choose quality over quantity. "If you need a sugar splurge, pick a wonderful, decadent sugary food," Moores says. But keep it small. For example, choose a small dark chocolate truffle instead of a king-sized candy bar, then "savor every bite -- slowly. "Don’t swear off favorites -- you’ll only come back for greater portions. Learn to incorporate small amounts in the diet but concentrate on filling your stomach with less sugary and [healthier] options."
8️⃣Eat regularly. Waiting too long between meals may set you up to choose sugary, fatty foods that cut your hunger. Instead, eating every 3 to 5 hours can help keep blood sugar stable and help you "avoid irrational eating behavior. Your best bets? "Choose protein, fiber-rich foods like whole grains and produce.
