Reducing added sugars in your diet can be challenging when intense sugar cravings strike. Here are 7 research-backed ways to help crush those cravings and cut back on the sweet stuff:
Go Cold Turkey
Cutting out added sugars completely for at least 2-4 weeks can help reboot your taste buds. This allows you to better appreciate the natural sweetness in foods like fruit. Within a few days, you will start to feel so much better.
Protein is Your Friend
Eating protein-rich foods helps control blood sugar and manages hunger hormones like ghrelin. High-protein snacks like Greek yogurt and nuts are great options.
Thirst signals can often feel like sugar cravings and hunger. Carry a water bottle and sip it throughout the day. Try sparkling water for a more interesting flavor or add a slice of lemon.
Get Enough Sleep
Lack of sleep fuels sugar cravings. Aim for 7-9 hours per night, and go to bed early when sugar cravings feel stronger. Your hunger hormones are deeply affected by a lack of sleep.
Chronically high stress levels increase cravings. Try relaxing activities like yoga, deep breathing, and meditation. Take a walk, talk to a friend, have a cup of herbal tea.
Choose Natural Sugars
When you need a little sweetness, go for whole fruits, small amounts of honey, maple syrup, or dark chocolate. Use dates in recipes that call for
Stock Healthy Snacks
Having sugar-free snacks like berries, kale chips, roasted chickpeas and fresh veggies makes it easier to avoid temptation.
The bottom line is that sugar cravings are very common. With the right strategies, you can curb those cravings and succeed in cutting back on added sugars for better health. Focus on protein, hydration, sleep, stress relief and consuming natural sugars instead of the added stuff.
I overcame my sugar cravings and lost 135 pounds in 2010/11 and my life was transformed. If you need support in overcoming your sugar cravings, I’m happy to help.
Want to hear about my Crowd Out the Bad Method to Conquer Cravings, Lose Weight, and Avoid Diabetes? Take the First Step with a FREE Consultation and Learn from My 135-Pound Victory Over Pre-Diabetes!