There are several successful strategies for putting a stop to your sugar cravings. It may take 2-4 days of practicing these strategies, but after that period of time you will notice that your cravings for sugar have lessened or may be gone all together.
The first and most important tip is to be aware of the content of sugar in the food that you consume. There may be hidden sugar in many of the foods that you eat, especially fast food. Read the ingredients. If you have any questions about your meal in a restaurant, ask your waitress to ask the cook or chef how the dish was prepared.
Eat more complex carbohydrates than simple carbohydrates. All carbs are NOT created equally. Complex carbohydrates are foods like brown rice and whole grain breads, rather than white rice and white breads. Use breads and bread products where you can actually see the whole grain. Do not buy bread just because it says whole wheat on the package. Avoid white pasta, cookies, candy, cake, ice cream, and other sweets containing refined sugar. These foods cause an insulin reaction that will initially give you a short burst of energy and then will cause you to feel sluggish and to crave more sugar. You may also find that once you reduce and or eliminate refined sugar from your diet that your aches and pains or soreness in your joints is less. Inflammation in the body is exacerbated by refined sugar consumption. Cut back on caffeine or cut it out altogether. Caffeine has a negative impact on blood sugar levels and can also cause sugar cravings.
Plan your meals. Try not to eat on the run. Eating should be a pleasurable activity and a healthy one. Eat slowly and savor what you are putting into your body. Eating slowly helps you to feel the sense of being full before you have overeaten.
Do not skip meals. Eating regularly and not starving yourself will keep your hunger in check and assist in keeping your blood sugar at a more even level. When you are hungry you often make poorer food choices and sugar cravings are far more intense.
Eat a diet that is high in fiber. Fiber gives you a sense of being less hungry. It also promotes healthier elimination habits.
Include a healthy source of both protein and fat with each meal. Both proteins and fats are more slowly digested than carbohydrates and will cause you to feel more full and satisfied than meals high in carbohydrates.
Flavor your foods differently. Try using a combination of herbs, spices or other flavors that may accent your food choices. Some suggestions are: fresh ginger, balsamic vinegar, mint, cilantro, lemon or orange zest, salsa or sun dried tomatoes.
Try not to see sweets as strictly forbidden from your life. If you feel punished you will reward yourself by out of control indulgence when you return to eating them. When you have dessert, eat a small amount and try to have it after a source of protein so that it is not eaten alone. Eating sugar alone strengthens sugar cravings.
Finally, find new ways to deal with stress or old patterns of emotionally overeating. Get up and get involved in another activity versus turning to food. Take a short walk. Moving around and away from the kitchen or food sources is often helpful.
Remember, there are many ways to sweeten your life without eating refined sugar. So sweeten your life with joy and new adventures versus eating sweets that interfere with your serenity.
©2007 Renee Siegel, MA, LISAC, NCGC-II. All rights reserved. No part of this article may be reproduced without the permission of the author.
