When asking my clients what has been the biggest contributing factor to their not sticking to their diet, they always say, “Because of the cravings. I started craving sugar so much.”
Here are six steps that are easy to follow that will assist in reducing those cravings.
1. Increase Your Fibre Intake
Fibre moves through the body undigested, maintaining blood sugar levels and helping to keep you feeling full and satisfied longer. Healthy high-fibre foods include vegetables, nuts, seeds and legumes. Drink more water if you’re upping your fibre intake to prevent digestive side effects, such as constipation.
2. Eat More Protein
Protein is great for reducing hunger and sugar cravings. Protein cuts the levels of ghrelin, the hunger hormone, and like fibre, it also helps maintain normal blood sugar levels to prevent sugar withdrawal symptoms. Good sources of protein include grass-fed beef, lentils, wild caught fish, black beans, organic chicken and eggs.
3. Stay Hydrated
Thirst is often confused with hunger, and sometimes all it takes is drinking a bit of water and staying hydrated to counteract any cravings. Next time you have are hungry and have a craving, try drinking a glass of water, waiting half an hour and seeing if you’re actually hungry or just feeling thirsty.
Eating plenty of probiotic-rich foods helps increase the beneficial bacteria in your gut. Not only does this have far-reaching effects in terms of digestive health and immunity, but some research has even found that it could regulate blood sugar levels and reduce appetite.
A few examples of nutritious probiotic foods include kombucha, kefir, tempeh, miso, kimchi and natto.
5. Eat more Healthy Fats
Fat, much like protein and fibre, can promote satiety while warding off sugar cravings. This is because fat is digested very slowly keeping you fuller for longer. Get your healthy fats from foods like avocados, nuts and seeds or coconut oil.
6. Satisfy Your Sweet Tooth Without Sugar
There are plenty of easy ways to satisfy your sweet tooth without piling on added sugar by the teaspoon. Fruit, for example, not only contains natural sugars, but it also has loads of vitamins, minerals and fibre that make it a much healthier choice. Additionally, stevia is a natural, no-calorie sweetener that can sweeten up foods without the negative health effects of sugar. Look for green leaf stevia, the least processed form of stevia, to make sure you’re getting the real deal.
The above list also deals with withdrawal symptoms we may suffer with such as sugar headache, fatigue, muscle aches, cravings and nausea.
If you follow these six steps above, you will be implementing powerful tools that will assist in overcoming those cravings.
For further information, feel free to contact me.