Healthy Diet: 7 Simple Tricks To Control Sugar Cravings

Try these hacks for yourself and see how easy it is to resist those sugar cravings and stay on track with your health and fitness goals.

Sugar cravings are hard to resist and can lead to overeating and obesity.

Sugar triggers the release of dopamine, which makes us feel good.

Check out these simple tricks that can help you control your sugar cravings

Sugar cravings can be a real problem for many people. Resisting them can be difficult and can lead to overeating, obesity and other health problems. Before we dive into the solutions, let's first understand why we crave sugar. When we consume sugar, it triggers the release of dopamine in our brain, which makes us feel good. This is why we gravitate towards sweets when we are stressed, tired, or sad. Luckily, a few simple tricks can help you control your sugar cravings and stay on track with your health and fitness goals.

The glycemic index is a measure of how quickly foods raise blood sugar levels. Foods with a high glycemic index cause a rapid rise in blood sugar levels, followed by a fall. This crash can trigger a sugar craving and cause you to reach for sweet snacks.

To avoid these spikes and dips, try adding apple cider vinegar to your diet. Apple cider vinegar has been shown to improve insulin sensitivity and reduce blood sugar levels. You can add apple cider vinegar to your salad dressings and marinades, or mix it with water and drink it before meals. I make sure all my clients drink apple cider vinegar before their high carb meals.

eat more vegetables

Another way to control blood sugar levels and avoid sugar cravings is to eat more vegetables. Vegetables have a low glycemic index and are also high in fiber, which helps slow the absorption of sugar into the bloodstream. Try to eat a variety of colorful vegetables every day, including leafy greens, broccoli, cauliflower, carrots, and bell peppers.

eat a balanced diet

A balanced diet rich in protein can also help control blood sugar spikes and cravings. Protein digests slowly, which means it can help keep you feeling full for longer and prevent blood sugar spikes. Be sure to include protein at every meal and snack, such as chicken breast, eggs, Greek yogurt, or a protein shake.

In EFR's nutrition plans, I always suggest eating vegetables and protein before carbohydrates to control insulin levels, which in turn reduce sugar cravings.

stay hydrated

We often mistake our thirst for hunger or sugar craving. Drinking plenty of water and staying hydrated throughout the day can reduce our craving for sugar to a great extent. Additionally, consuming herbal teas, coconut water, or other low-sugar beverages can help us stay hydrated while reducing our sugar intake.

Apart from these diet tricks, there are other strategies that can help you control your sugar cravings.

Strategies to Control Sugar Cravings

conscious eating

One of the most effective is to practice mindful eating. This means paying attention to your body's hunger and fullness signals and being present when you eat. Avoid eating when you're distracted, such as while watching TV or checking your phone.

Exercise regularly

Exercising regularly can also help control sugar cravings. Exercise helps stabilize blood sugar levels and improves insulin sensitivity, which can reduce sugar cravings. Try to get at least 30 minutes of moderate-intensity exercise most days of the week.

Enough Sleep

Sleep is important to our overall health, and insufficient sleep can lead to sugar cravings. When we are sleep deprived, lepton, the satiety hormone, decreases and ghrelin, the hunger hormone, increases, which are hormones that stimulate our appetite. When we're tired, we have a harder time making decisions, and we may be more drawn to sugary foods because they provide quick energy.

However, this short-term high that occurs after a crash leaves us feeling tired and lethargic. This is why we crave sugar again, hoping to get the same high. By watching out enough for pain and making sure our bodies are well rested, we can significantly reduce our cravings for sugar. Stress can also be a trigger for sugar cravings, so it's important to find ways to manage stress.

This may include practicing relaxation techniques such as yoga, meditation or deep breathing, or engaging in a stress-reducing activity such as reading, listening to music, or taking a walk in nature.

Ultimately, controlling blood sugar levels is the ultimate trick to curb sugar cravings. apple cider vinegar in your diet, vegetables Including carbs and protein, practicing mindful eating, getting regular exercise and managing stress can help control blood sugar levels and reduce sugar cravings.