Sugar
cravings can get to even the most disciplined healthy eaters among us. One
innocent little bite of a birthday cupcake and suddenly you’re face down in an
empty bag of Oreos. Hey, it happens.
While
sugar cravings may seem uncontrollable, there actually is a science to them and
clear-cut ways you can get them in check. So, to prevent ruining all that good
work you’ve done at the gym or opting for that salad, follow these eight expert
tips to squash those beastly sugar cravings.
De-Stress You can thank stress for a huge chunk of those sugar cravings. These
cravings begin in the hypothalamic-pituitary-adrenal (HPA) axis of your brain,
which fires up when you’re stressed or coping with a busy lifestyle. “This HPA
axis on overdrive makes your body actually crave more sugar because it thinks
it’s constantly in ‘acute danger’ and needs more sugar to help you react
quicker and survive,” explains Dr. Dani Gordon, an integrative
medicine specialist and family physician.
So to get to the root cause of many sugar cravings, you’ve got
to de-stress. Dr. Dani recommends taking up yoga, get a massage, mediate or do breathing
exercises to calm the HPA axis before it sends you into a sugar fit. (Indeed,
whether your stressed or not, trying some calming breathing exercises can help
you control a sugar craving.)
Get Your
Eight Hours When you’re not getting enough quality sleep, the hormone
serotonin—the one that affects mood and appetite—dips below what the body needs
to keep you happy and motivated. “The body knows that simple sugars will
increase serotonin levels and hence the food cravings,” explains triathlon,
fitness and nutrition coach Dr. Rick Kattouf.
Try a Sugar Detox
While
“everything in moderation” is the crux of maintaining a healthy lifestyle,
sometimes even moderate amounts of sugar can send a girl careening down a
slippery slope of sugar, sugar and more sugar.
So
to better control your desire for sugary foods, it can be helpful to simply
avoid all processed, sugary foods and eat clean for a couple of weeks (clean
out your kitchen so that you don’t get tempted!). Or, if you want to be more
hardcore about it, you could try a detox or
juice cleanse.
As
your body becomes used to not eating these sugary, processed foods, it will
gradually stop craving them. Think of it as sugar rehab.
Treat Yourself to Fruit
Once
you start avoiding processed food and sugary snacks, you’ll be surprised at how easily a sugar craving can be
tackled with a few sweet strawberries, a banana or a cup of watermelon.
Remember, fruits have natural sugars, but we sometimes aren’t attuned to their
sweetness because our taste buds are so intoxicated by ridiculously sugary,
processed foods.
So if you’re having a sugar craving after a meal, try satisfying
it with a sweet piece of fruit. Fruit is jam-packed with vital nutrients,
unlike Oreos.
Don’t overdo it with the fruit, though. Because it’s high in
sugar (fructose), certified holistic and clinical nutritionist Pamela Warren and registered dietitian Anita Mirchandani both
recommend eating no more than 3 servings of fruit a day.
Meal Timing
Sleep isn’t the only thing that affects those serotonin levels.
Properly timing when your body gets nutrients is key to curbing
serotonin-responsible sugar cravings as well.
Dr. Kattouf recommends fueling the body as soon as you wake—just
have something small if you don’t have much of an appetite first thing in the
morning.
After breakfast, Dr. Kattouf recommends eating every 2.5 to 3.5
hours to keep your blood sugars (and serotonin levels) stabilized. Another good rule of thumb is to shoot for three meals a day
plus two snacks, or five small meals a day.
Balance
Macronutrients It’s not just how often you eat, but also what you eat that can
help combat cravings.
To properly balance your blood sugar and seratonin levels, it’s
important to eat a combination of carbs, protein and fat with each meal. (The
worst thing you can do is to start your day with a sugary or starchy meal for
breakfast.)
Although amounts vary depending on your fitness goals, weight,
and health needs, Dr. Kattouf says a simple rule of thumb for caloric breakdown
is 40 to 55 percent carbohydrates, 15 to 30 percent protein and 15 to 30
percent fat. Keeping a food diary can
help you to track your levels throughout the day, as can planning your meals
ahead of time.
Be sure to opt for healthy sources of carbohydrates (like whole
grains), fats (like olive oil and avocados) and protein (like lean meats, Greek
yogurt).
And of course, drink plenty of water with and between meals.
Sometimes being thirsty can trigger what we perceive to be a food craving.
Exercise
Your body can crave sugar to combat an energy slump, so stay
energized. Getting enough sleep, combating stress, eating frequently and
balancing nutrients are all important components of that, but so too is
exercise.
Recognize
Boredom & Emotional Issues
Many of us start thinking about, and craving, sweets when we get
bored or are feeling down. Make a concerted effort to recognize if you fall
into either or both of these patterns.
If you’re eating as a response to boredom, make a concerted
effort to find other ways to stimulate yourself. Cravings generally last for 10
to 20 minutes max, so go engage yourself with something else and let the
craving pass.
Some ideas for you: get a manicure, go for a walk or run, call
a friend/family member, organize your drawers, etc. If
you get antsy while watching TV, grab a couple of hand weights and do a few
bicep curls while you watch.
Just like boredom can trigger a sugar flare up, so too can
emotional problems. While that cupcake may help you feel warmer and fuzzier,
the pick up from it is only temporary. If you’re going through a tough time,
acknowledge that food is not a solution, and consciously make an effort to find
support through friends, family, or therapy if you need.
Call today to schedule your appointment at 831-373-2273. Or book online at www.montereydayspa.com
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Article source: chixrx.com
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