Are you someone who needs something sweet, no matter how full your meal is? You’re not alone. A lot of people can’t fight the urge to have something for dessert, and a little of it is okay.
But if you go in your gulab-jamun devouring mode quite too often and wish to control your sugar cravings (not entirely eliminate them), then you might want to scroll down.
Why Do You Crave Sugar?
You are hardwired to love sweet stuff. It is energising and releases the feel-good dopamine. However, if you’re stressed, lack sleep, have an inconsistent diet, or problem with emotional eating, sweet cravings can hit hard. Your brain sends signals to eat something energising quickly to feel better.
Moreover, imbalanced meals (low protein, low fibre) cause your blood sugar to go up and down like a mood swing, increasing sugar cravings.
Managing Sugar Cravings
With smart snack swaps, you can reduce your sugar cravings or satisfy them without compromising your fitness. Check out the suggestions below:
Eat Filling Meals
If most of your meals are packed with carbs and aesthetics, cravings will chase you like a bull. So, add protein, fibre, and healthy fats. They keep your blood sugar stable and reduce cravings.
Try having:
- Eggs + veggies
- Dal + paneer
- Greek yoghurt bowls
- Oats with nuts
You may also make a toast with the best peanut butter or nuts and seeds with raisins. These are quick, filling, and nutritious snacks to have when you’re hungry while there is still time for dinner.
Swap With Healthy Sugar Options
Switching to the healthier desserts is a smart way to cut calories. Pair desserts with protein or fat so you stay full. For example:
- Chocolate (limited) + handful of nuts
- Fruit + yoghurt
- A slice of toast with the best peanut butter
- Dark chocolate instead of milk chocolate
3. Keep Yourself Hydrated
Your brain can mix up hunger and thirst cues. So, when you’re craving sugar, you may actually be dehydrated. Drink 2-3 litres of water during the day to prevent misinterpreting your body’s signals. Add electrolytes to your drink on sweaty days.
4. Lower Stress, Lower Cravings
Cortisol spikes can lead to high cravings. Beat that by trying 5-minute deep breathing, cold showers, short walks, or just scrolling memes in peace, whatever works for you. Sometimes sleeping early can also help you avoid late-night snacking.
5. Don’t Wait Until Starvation
Starvation can backfire when you’re trying to control your calorie intake. Staying hungry demands quick energy through sugary foods, and once you start eating, it becomes irresistible to gobble down a lot.
Fix this by eating on time and adding mini snacks to your routine. It is also helpful to keep something nutritious in your bag to avoid starvation. Even protein drinks help on busy days when you can’t cook.
Fun Tricks to Combat Cravings
Try these things when resisting sweets feels like a battle for you:
- Have a piece of fruit first before grabbing dessert. This cuts the cravings by 70% of the time.
- Chew gum to distract your brain. Chewing also sends false signals to the brain that you’re eating something, reducing hunger pangs.
- Brushing your teeth after dinner also kills the need to have something sweet.
To Sum Up
The clever way to reduce sugar cravings isn’t about cutting sugar, but about outsmarting your brain and body signals. Balance your meals, sleep right, manage stress, swap snacks, and enjoy your treats guilt-free. This way, you can celebrate a small piece of brownie in peace without completely resisting the urge.
