Share some tips on sugar cravings, healthy foods to curb them, why you should enjoy a sweet treat when you want one, and why fueling yourself throughout the day is key to feeling satisfied and energized.
Hello friends! How’s your day going? Are you excited for the return of fall? It’s bittersweet for us! I hope you have a wonderful day!!. 🙂
For today’s post, let’s talk about sugar cravings!
Sugar cravings make you want to eat something sweet, and it’s very common. It can also lead to overeating, as tons of sugary foods can satisfy your sweet tooth for a second, but also leave you feeling hungry and wanting more just as quickly. Some common causes of sugar cravings include: poor quality sleep, hormones (ouch, PMS), dehydration, restrictive eating patterns, and daytime deprivation. Today, I’m sharing a collection of foods and strategies I love for fighting sugar cravings, and I hope these tips are helpful for you.
Healthy foods to curb sugar cravings
(10 years ago, I would never have posted these pictures. My posture is sloppy and I don’t like the way my stomach looks. But, this is real life and this is my real body, so here goes.)
Make sure you get enough protein
Protein is the building block of our cells and also adds a satiety factor to our meals. They’re much more filling when there’s a protein component, and since it’s important to maintain muscle tissue as we age, high-protein foods continue to be something to include in your meals and snacks.
Some protein sources to consider:
– Greek yogurt
– Cottage cheese
– Chicken
– Fish (shellfish, salmon, tuna)
– Eggs
– Tempe
– Lentils
– Red meat
– Meat deli
– Quality protein powder
Get fiber throughout the day
Foods high in fiber are also rich in micronutrients (vitamins and minerals) and antioxidants, which can improve digestion. In your meals and snacks, try to include vegetables with a high water content and eat the colors of the rainbow throughout the day. Every week, I like to grab a ton of veggies and roast them in a pan. I will be adding these veggies to wraps, scrambles and salads throughout the week. (Also, roasting them makes them easier to digest. If you have trouble digesting raw salads, roasted vegetables can be a great solution.)
I’m also a big fan of fermented foods like kimchi and sauerkraut, and chia seeds increase my fiber intake.
Foods that are naturally sweet (as opposed to foods that have been sweetened with artificial sweeteners or added sugars) can also be sources of fiber in your diet, like fruit! I love berries, some medjool dates stuffed with peanut butter and sea salt, or a handful of dried fruit and nuts.
Enjoy a balanced diet
When you eat a balanced diet of carbohydrates, protein and healthy fats, you can feel more satisfied and have more stable blood sugar levels throughout the day. This is especially important if you have type 2 diabetes, but it’s incredibly helpful for curbing sugar cravings and preventing serious health problems like heart disease. A well-rounded dish might look like a palm-sized portion of chicken, a baked sweet potato, and a salad greens (with lots of chopped vegetables) drizzled with olive oil. Meals don’t have to be fancy to be super tasty and filling!
Some combinations of protein, carbs, healthy fats, and vegetables are in this post with healthy breakfasts, lunches, and dinners!
Focus on quality sleep
Bad sleep makes candy and sweet treats seem a thousand times more appetizing. Your body craves junk food and sugar for a quick glucose and energy boost, but unfortunately, it leads to a quick crash. The cycle repeats itself.
When Liv was a newborn and we were SO sleep deprived, I ate from the Costo dark chocolate acai bag every day.
It can be hard to focus on sleep (especially if you have young children), but here are some tips:
– Set a bedtime every night and spend at least an hour before bed
– Create an evening routine so your body expects sleep to be on its way
– Try to dim the lights and turn off electronics 2 hours before bed. Instead, read a book, chat, or play a low-key board game with the family, or work on a puzzle, or enjoy a golden milk latte
– Eat your last meal at least 3 hours before bed. When you work to digest food all night, it raises your tissue temperature and heart rate, which can make restful sleep extremely difficult.
Track your workouts
Frequent intense workouts (like HIIT) are likely to make you hungrier and crave sugar throughout the day. Take a look at your fitness program and make sure it’s a balanced mix of strength (working every major muscle group), cardio, HIIT (max 2 times a week) and rest. If you need help creating a balanced fitness plan, check out this free download I created.
Let yourself have (and enjoy!) the sweet
If you get a food craving and find that you really crave a sweet treat, I’m a big believer in giving yourself permission to have it and enjoy it. Want a cupcake or candy bar? Eat it, enjoy every bite. Then, get on with your life. You don’t have to earn food through exercise, you don’t have to feel bad or guilty about eating dessert and life is meant to be enjoyed, mmm k?
(The PSA donuts from Whole Foods Bakery are out of this world. Light, fluffy, flavorful, delicious.)
Work with a professional to discover the cause of your cravings and help you determine a solid eating strategy
If you need more personalized help, it can be extremely valuable to work with a Registered Dietitian to determine a nutritional strategy that fits your lifestyle, medical history, and current goals. We currently have a few private coaching positions available. You will work with me and our RD team to develop a fitness and nutrition game plan for optimal energy goals, happy, balanced hormones and body composition. If you’re interested in the details, just email me NUTRITION INFORMATION at gina@fitnessista.com and I’ll send the application your way!
So tell me my friends: are you craving lots of sugar and sweet treats? What are some of your favorite protein sources and vegetables?
xo
Gina
