Top tips to beat those horrible sugar cravings

By Rosie Millen

Top tips to beat those horrible sugar cravings

Trying to go sugar free? Want to cut the sweet stuff from your diet but can't control the cravings? 

Don't worry, I'm here to impart some knowledge on you to help beat those cravings into submission once and for all...

1) Balance blood sugar levels

Eat small, regular meals and healthy snacks about every three to four hours, rather than eating large meals two or three times a day.

2) Don’t skip meals

If you don't eat enough, or decide to skip a meal, then you're more likely to binge eat when you next see food. And if you go shopping on an empty stomach, you'll be more inclined to buying more than you need and usually junk food too.

3) Eat protein

Make sure you have a large portion of protein in every meal and have handy protein based snacks for when your feeling peckish. Protein is great as it doesn’t affect blood sugar and will help you to feel fuller for longer. 

4) Swap white for wholegrain

Swap white refined foods for the wholegrain variety, as the white stuff behaves like sugar in the body and wreaks havoc on blood sugar. Include unrefined whole grains such as whole wheat bread, brown basmati rice, wholegrain pasta, oats, millet.

5) Ditch the sugary stuff

Cut down on sugary foods such as cakes, biscuits, pastries, cookies, chocolate, cola, etc. as they make things worse! The more you have of it, the more you will want it in the future. Sugar has addictive qualities and isn't very good for our bodies (especially our teeth).

6) Go for fruit

If you're craving something sweet, then fruit will give you that sweet satisfaction you need but with far fewer consequences and the added benefit of lots of vitamins and fibre. It's win-win.

7) Cut the caffeine & alcohol

Stimulants such as alcohol and caffeine can be found in tea, coffee, cola/fizzy drinks and chocolate, these will increase adrenalin and raise blood sugar. So avoid these empty calories and swap them for some filtered water or herbal tea instead.

8) Suck on an emergency sweet

If you are having a strong desire for sugar and you're in a bind, then suck on a hard-boiled sweet. It'll take a lot longer to get through and will help to satisfy your craving. Just make sure you stick to only having one and don't start chowing down on them.

9) Exercise!

It will keep your mind occupied, make you feel better and help you to burn off any excess calories you may have consumed. But don't undo a good workout by using it as an excuse to "treat" yourself to something sweet. To work off a single mars bar you'd have to walk for 1 hour & 42 minutes or go for a 40 minute jog!

10) Supplement your diet

Take effective supplements that assist in the control of insulin such as chromium, magnesium, cinnamon and 5HTP (Serotonin).

Rosie Millen, the founder of Miss Nutritionist, trained at the renowned Institute of Optimum Nutrition. Graduating with a Diploma in Nutritional Therapy, she is a fully qualified nutritionist therapist and a qualified Functional Medicine practitioner. 

She is also a member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) which is the professional body for nutritional therapists.

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