ATLANTA – Searching the internet, you’ll find as many tips on how to eliminate sugar cravings focused on avoiding sugar altogether. This is not only inconvenient, but also useless for reducing sugar cravings.
If you’re addicted to sugar, here are 3 tactics you could inadvertently whip up for those cravings and how to fix them.
Not sleeping
Several studies, including one published in the Journal of the Academy of Nutrition and Dietetics, have linked sleep deprivation to cravings and weight gain. The reasoning is based on the mechanisms involved in the regulation of metabolism and appetite.
Sleep is the time when our body produces hormones that help control appetite and regulate blood sugar levels. When you don’t sleep, your body increases production of a stress hormone called cortisol and insulin, the hormone that regulates glucose processing and promotes fat storage.
“Lack of sleep can fuel cravings for sweets by disrupting blood sugar regulation systems,” says Rachael Hartley, a qualified intuitive counselor.
“Less than seven hours of sleep has been shown to increase insulin resistance and cortisol levels, and it can also dysregulate hunger and satiety signals, which can lead to pretty voracious cravings for sweets. “
Numerous studies, including one published in the Journal of Sleep Research, show that sleep deprivation is linked to lower levels of leptin, a hormone that tells the brain you’ve eaten enough, and higher levels of ghrelin, which stimulates appetite.
This stimulation of appetite affects the brain’s thirst for quick energy, such as sugar. Simply getting enough sleep all the time makes a big difference in sugar cravings.
“We all sleep poorly from time to time, and it’s okay if the result is eating more chocolates the next day,” Hartley shares, “but chronic sleep deprivation can have greater impacts on fitness. “
Distracted eating
Setting aside time to enjoy your food without technological distractions will prevent you from recklessly breathing your food and also overeating.
In a study published in The American Journal of Clinical Nutrition, researchers found that those who ate distractedly felt particularly less satisfied after lunch than those who ate without distractions. They also ate about twice as many cookies 30 minutes later as those who ate without distractions. distraction.
Similarly, a study published in the American Journal of Clinical Nutrition showed that those who work and eat at the same time not only eat faster and don’t eat what they ate, but also report feeling less satisfied than those who eat without distractions.
Don’t eat dinner or wait too long to eat.
If you eat poorly at breakfast or lunch, either due to a lack of calories or macronutrients, sugar cravings will increase during the afternoon and evening. Make sure breakfast and lunch include a combination of carbohydrates, protein, and fat. Come with cereals, fruits, and starchy foods like potatoes. Possible protein options include meat, fish, beans, and legumes. And in the case of fats, opt for basically vegetable fats, such as nuts, seeds, and avocado.
If your food lacks this balance of macronutrients, proteins, and fats, it will lead to a spike in blood sugar levels and an upcoming crash that will leave you hungry soon after. This is because proteins and fats slow down the digestion and absorption of glucose. , keeping you fuller longer.
If you opt for a carb-only breakfast, such as water-based oatmeal or low-protein almond milk cereal, be sure to add protein, such as an egg or yogurt, and nuts or seeds for fat. -Variation of protein oats made with milk and eggs.
Similarly, if you regularly eat a salad for breakfast, add some carbs to it to stave off cravings later in the day. Whole-grain salad bowls like barley or farro in salads work great here, or add your carbs in the form of crackers or bread on the side. Do not add protein or safe fats such as avocado or sliced almonds.
If you wait too long before dinner, you can also feed your sweet tooth, says Kara Lydon, a registered dietitian and intuitive food consultant.
“Craving something sweet after going too long without eating makes a lot of biological sense. When blood sugar is low, the brain is programmed to look for quick sources of energy, such as undeniable carbohydrates and high-sugar foods, to get there. sugar backing,” Lydon says.
“Try to eat every 3 to 4 hours to better control your blood sugar reaction to those big spikes and dips,” Lydon says.
Getting enough sleep, making sure you’re getting a balance of macronutrients throughout the day, not waiting until you’re too hungry to eat, and minimizing distractions while eating are all undeniable tactics for controlling your sweet tooth. No unsustainable restrictions are required.