Sharing some tips on sugar cravings, healthy foods to control them, why you should enjoy a sweet treat whenever you want, and why eating throughout the day is the key to feeling satisfied and energized.
Hello friends! How is your day going? Are you excited for the return of autumn? For us it is bittersweet. I hope you have a wonderful day! 🙂
In today’s post we’re going to talk about sugar cravings!
Sugar cravings make you feel the need to eat something sweet, and it’s very common.It can also lead to overeating, as a bunch of sugary foods can satisfy your craving for something sweet for a second, but also make you feel hungry and want more just as quickly. Some common causes of sugar cravings include: poor sleep quality, hormones (ah, hello, PMS), dehydration, restrictive eating styles, and deprivation throughout the day. Today, I’m going to share a roundup of foods and strategies I enjoy to combat sugar cravings, and I hope you find these tips helpful.
Healthy foods to curb sugar cravings
(10 years ago, I would never have posted these photos. I have a slouchy posture and I don’t like the way my stomach looks. But this is real life and this is my real body, so there you have it.)
Make sure you get enough protein
Proteins are the building blocks of our cells and also add a satiety factor to our meals. They are much more satiating when there is a protein component and since it is important to preserve muscle tissue as we age, protein-rich foods are still something you should include in your meals and snacks.
Some protein sources you might consider:
– Greek yogurt
– Cottage cheese
– Chicken
– Fish (shellfish, salmon, tuna)
– Eggs
– Tempeh
– Lentils
– Red meat
-Deli meats
– A quality protein powder
Get fiber throughout the day
High-fiber foods are also rich in micronutrients (vitamins and minerals) and antioxidants, and they can improve digestion. Try to include vegetables with a high water content in your meals and snacks, and eat the colors of the rainbow throughout the day. Each week, I like to grab a bunch of vegetables and roast them on a baking sheet. I add these vegetables to wraps, scrambles, and salads throughout the week. (Plus, when you roast them, they’re easier to digest. If you have a hard time digesting raw salads, roasted vegetables can be a great solution.)
I’m also a big fan of fermented foods, like kimchi and sauerkraut, and chia seeds boost fiber intake.
Foods that are naturally sweet (as opposed to foods sweetened with artificial sweeteners or added sugars) can also be sources of fiber in your diet, such as fruit. I love berries, a couple of medjool dates stuffed with peanut butter and topped with sea salt, or a handful of dried fruits and nuts.
Enjoy a balanced diet
When you eat a balanced diet of carbs, protein, and healthy fats, you can feel more satisfied and experience more stable blood sugar levels throughout the day. This is especially important if you have type 2 diabetes, but it’s incredibly helpful in curbing sugar cravings and preventing serious health problems like heart disease. A full plate could be something like a palm-sized portion of roast chicken, a baked sweet potato, and a green salad (with lots of chopped veggies) drizzled with olive oil. Meals don’t have to be fancy to be super delicious and satisfying!
In this post about healthy breakfasts, lunches and dinners you will find some ideal combinations of proteins, carbohydrates, healthy fats and vegetables!
Focus on sleep quality
Lack of sleep makes sweets and treats seem a thousand times more appetizing. Your body craves junk food and sugar for a quick boost of glucose and energy, but unfortunately, this leads to a sudden crash. The cycle repeats itself.
When Liv was a newborn and we were so sleep deprived, she ate from the Costo dark chocolate açai bag every day.
It can be difficult to concentrate during sleep (especially if you have small children), but here are some tips:
– Set a bedtime each night and spend at least an hour before bed relaxing.
– Create a nighttime routine, so your body expects sleep to be on its way.
– Try to turn off lights and electronics two hours before bed. Instead, read a book, chat or play a simple board game with the family, or do a puzzle or enjoy a latte.
– Eat your last meal at least 3 hours before bedtime. When you work to digest food throughout the night, this increases tissue temperature and heart rate, which can make it extremely difficult to get restful sleep.
Take care of your workouts
Frequent, intense workouts (like HIIT) will likely make you hungrier and crave sugar all day long. Review your training plan and make sure it’s a balanced mix of strength (working all major muscle groups), cardio, HIIT (maximum 2 times per week), and rest. If you need help creating a balanced training plan, check out this free download I created.
Allow yourself to have (and enjoy!) the blessed sweet
If you find yourself craving food and discovering that what you really want is something sweet, I am a firm believer in giving yourself permission to eat it and ENJOY IT. Want a muffin or a chocolate bar? Eat it, enjoy every bite. Then, get on with your life. You don’t have to earn your food by working out, you don’t have to feel bad or guilty when you eat dessert, and life is meant to be enjoyed, right?
(PSA: Whole Foods bakery donuts are out of this world. Light, fluffy, flavorful, and delicious.)
Work with a professional to uncover the cause of your cravings and help you determine a solid nutritional strategy.
If you need more personalized help, it can be very helpful to work with a registered dietitian to determine an eating strategy that fits your lifestyle, medical history, and current goals. We currently have a few private coaching positions available. You’ll work with me and our team of registered dietitians to develop a fitness and nutrition plan to achieve optimal energy, happy and balanced hormones, and body composition goals. If you’re interested in the details, just email me the nutrition information at gina@fitnessista.com and I’ll send the application over to you.
So tell me, friends: Are you craving lots of sugar and sweets? What are some of your favorite sources of protein and vegetables?
xo
Gina
