14 ways to deal with the sugar cravings
The key to the moderate consumption of sugar passes through the destruction of the powerful addiction of body and mind. In this regard, we offer you a few tips for dealing with “sugar addiction ‘:
1) Breakfast rich in protein. Scientific studies have shown that morning consumption of proteins leads to less desire for sugar in the rest of the day. Pure protein sources such as yogurt, peanut butter, eggs and low fat cheese limited production stimulating hormone ghrelin hunger and stimulate the formation of more PPY, hormone signaling satiety in the stomach.
You can not eat breakfast very early in the morning? No problem. Eat something about 10 hours and will still manage to suppress the craving for sugar later in the day.
2) Never Stay Hungry. Skipping of certain meals is a guaranteed way to set fire to the hunger of sugar. This approach reduces the levels of sugar in the blood and leads to overeating in the rest of the day to catch up the calories.
Keep stable regime with 5 meals a day – 3 main and 2 snacks of nutritious and delicious whole-grain products such as cereals, legumes, lean meat / chicken / fish, nuts, sugar-free low-fat dairy products, eggs and vegetables. They’ll satiate you and provide a perfect balance between pure protein, energizing carbohydrates and healthy fats, stabilizing blood sugar, insulin levels and destroying the hunger for sweets.
3) Find the hidden sugar. The hidden sugar is hiding in foods that you do not even suppose – from ketchup to crackers, salad dressing and sauce for pasta. The problem with these hidden reserves is not limited only by the excessive intake of sugar. Exactly the added sugar inflames the appetite and causes a desire for more, they put you in a vicious cycle of increasing hunger for more and more. Read every label carefully and find foods with large amounts of sugar. Then, look for alternatives with lower sugar content to reduce your overall intake of sugar.
4) Improve taste. Sugar may be sweet, but there are many other excellent flavors that probably miss. If you have ever used the seeds from the vanilla pod to a special recipe or prepare your salad of tomatoes with fresh basil on them, you know how much flavor can add these spices and herbs.
Experiment with all types and remember that spices such as cinnamon and ginger can reduce the craving for sugar. Do not forget other promoters smell like balsamic vinegar, olive oil, rind of lemon and orange, which you can sharpen your taste sensations.
5) More sleep, less cravings for food. The key to limiting the appetite for sugar balancing hormones ghrelin (promoting appetite) and leptin (which signals the feeling of satiety), and the amount of insulin. If you achieve harmony in the action of these hormones, you will feel how the desire for sweets will be sharply reduced.
However, if you sleep less than the recommended 7-9 hours, you are probably challenging yourself of reaching the goal. According to a study by the University of Chicago, a few sleepless nights are sufficient to decrease leptin levels by 18% and the promotion of ghrelin by about 30%. These two changes are sufficient to increase the desire for sweets by 45%.
Lack of sleep not only makes the sugar more desirable, but also reduces the body’s ability to resist. Ensure yourself enough sleep to achieve hormonal balance and increase the body’s resistance against this kind of hunger.
6) Increase the movement to reduce hunger. If you are overcome by a strong desire for sweet, the movements of the body can help you relieve this condition. According to a study published in Applied Psychology, the more you sit, the bigger is your appetite – even if your body does not need the calories.
A moderate movement of the muscle cells helps to maintain insulin sensitivity. Strength training build stronger muscles and body uses more glucose. Any physical activity that you practice would eliminate sugar from your mind and stomach.
7) Get over what it truly worries you. There is a clear and permanent link between emotional comfort and sweets. Do you get your sweet-awards as a child? Probably you are still rewarding yourself with treats for a job well done. To break the cycle associated with the desire for sugar, especially when you’re emotionally vulnerable, it is necessary to have at hand something that will cause a “short circuit” in this reflex.
The first step in breaking the link between emotions and food is facing up at the feelings that lead on this path. At the moment when your fingers turn to a dessert, stop and ask yourself: Why do I do? This will help to clarify whether you really want that food or simply fuel your emotions.
8) Define what are the “sweet traps.” Think about which types of sweets are the greatest temptation for you and see where during the day you feel most vulnerable to cravings for sugar. Is the problem in the place or the sweets are too irresistible? Find new, positive alternatives that could be used to satisfy your needs. Meet your needs in a healthy manner and sugar will lose its power.
9) Choose a useful “pleasures.” Rather than spoil with jam, replace it with pleasure! Often craving for sweets is dictated by stress, loneliness or boredom. But there are far better ways to overcome the bad mood. Make a list of chargeable activities that you can practice in case you want sweet. They should trigger the same pleasure, like the moment when dining favorite dessert.
Listen to music, dance, call a friend, polish your nails, do a few laps with the bike, stroked the cat, look at old movies, plan your dream vacation or just lie down and enjoy your vacation. This strategy to divert attention from the sweet pleasures works flawlessly as long as you focus on non-food sources of happiness.
10) Calcium and vitamin D. Do you take a daily multivitamin and minerals as supplements? Good! Several studies have shown that the multivitamin supplement with vitamin D and calcium could potentially reduce the hunger and help weight loss. Excess body fat is associated with vitamin D, so that the body fails to use it, and this shortage affects the functions of leptin (the hormone signals the brain that the stomach is full).
If there is a deficiency of calcium, in the body is observed 5 times faster synthesis of the enzyme that converts calories into fat. The multivitamins can not replace a healthy diet, but this breath of supplementary feeding can reduce the hunger and speed up the weight loss.
11) Catch the temptation on a picture. In a study published in the International Journal of Consumer Studies, volunteers record what they eat, both on paper and through pictures. They reported that the shooting – and the photos themselves – have led to greater clarity what they are eating. Photographing of the food gives us a few extra seconds in which you can reconsider your choices.
12) Relax with a cup of coffee and a good book. We all know that stress causes cravings for sugar. Therefore, save a “little time for yourself.” Study of English University of Sussex found that reading can reduce stress with the impressive 68%! Other methods with positive effect during the study were listening to music (61%) or drinking a cup of tea (54%).
These are excellent ways to separate the desire to chew. Choose a quiet place where no one will bother you and enjoy a soothing cup of chamomile tea while browsing the pages.
13) Keep your body hydrated. If the desire for sweet wells up, ignore it and bet on liquids. Dehydration can increase to the hunger for sugar and to influence the mood. Studies have linked the mild dehydration with fatigue, tension, poor concentration and even that strange feeling of fatigue in the middle of the day, which makes you go straight to the machine with waffles and chocolates.
Experts advise women to take 2.5 liters of water a day, with only part of this amount is in drinking water. At least 20% comes from food. Eat lots of fruits and vegetables to obtain the necessary quantities.
14) Enjoy life as you enjoy sugar. Take time for the simple pleasures in life and turn them into a replacement for the pleasure of sugar. Add more pleasant experiences, joy and laughter in your live and you will feel less need to refuel with food. Enjoy a walk in the woods or a movie marathon with your best friend. Although the sweets gives you an instant sweetness, they are not able to provide you with real and lasting sense of satisfaction.