Tips To Bust Sugar Cravings
Sugar addiction is not just our own fault! Our food system sets us up for failure. In order for you to love the taste and keep coming back for more, food manufacturers will add in sugar in all different forms, sugar, corn syrup, high fructose corn syrup, and maltodextrin to name a few. This sets you up for food cravings and addiction! Let’s take back control!
Here are a few tips to bust your sugar cravings:
Blood Sugar Balance
The first and most important thing is to keep your blood sugar balanced throughout the day. If you have dips in your blood sugar, you’ll most likely have strong sugar and refined carb cravings. Make sure to eat small healthy meals throughout the diet with protein, fats and complex carbs.
Eliminate for a period of time, but not forever
I truly believe that you must eliminate sugar for a period of time (I find that 3 weeks works great) but you also must follow up with intuitive eating to reintroduce in order to develop a healthy relationship with sugar. This idea of eliminating forever does not work long term and will lead you down the relapse road full of guilt and sadness.
Sleep! You MUST get 7-8 hours of sleep to ward off sugar cravings.
Stress increases cortisol levels which will send you straight to the vending machine. Try stress reducing strategies such as meditation, journaling, yoga, or just plain cutting things out of your life that are stressing you out (toxic relationships, stressful job, too much physical activity, etc.)
Support your good gut bacteria
Good bacteria crave fiber and will literally tell your brain to eat more of it through the vagal nerve! The opposite is true for sugar. The more sugar you eat, the more bacteria you will grow that love sugar and will tell your brain to eat more! You want to start to build up the bacteria that love fiber so they will begin to take over the sugar loving bacteria. Fruits, veggies, whole grains, and probiotics are a great way to put in more of that fiber loving bacteria to curb sugar cravings.
A few supplements have been shown to help with reducing sugar cravings:
High quality B- complex
Chromium 200mg – 3 times a day to help with blood sugar balance.
High quality probiotic – Help replace those sugar loving bacteria!
When you crave snacks, give yourself a moment to do these things instead of running straight to your kitchen.
- Drink a glass of water with lemon or hot tea.
- Take 5 deep breaths or wait a few minutes.
- Try to do something physical, such as taking a short walk.
- If you're truly hungry, eat something like chicken breast, a bowl of veggies, or cucumber with sea salt.