Top 5 Ways to Stop Sugar Cravings: Part 2

We know from Part 1 of this series that the sweet, white stuff dominating much of our food system is addicting and exciting to the brain. It also is the culprit to much of the inflammation in our body, as well as weight issues in our society.

Eliminating sugar can be a game changer for our health. If only it was as easy as "just not eating it”. The cravings keep our addiction strong. That’s why I’m sharing some hacks for us to bust through sugar cravings:

Stay hydrated

Being properly hydrated is one of the least exciting but most beneficial ways to improve your health. And busting sugar cravings is no exception to this theory. Proper hydration supports virtually every cellular function in your body. If we’re short on water, it can affect our energy and our cravings.

The ideal is to drink half your body weight in ounces of water. And for any hour of exercise, add an extra 24 ounces of water to your daily total. If this feels like too much (like you’ll be spending the rest of the day in the bathroom) simply start small. Add just one glass a day for the first week, and then the second week, add a second glass.

Don’t skip meals

As a nutrition coach, I have many clients say, “I do well all day long, but when I get home in the evening, it’s game-on in the kitchen!”. When I ask what “doing well” means, the response is typically about restricting food. They rarely eat breakfast and sometimes have a minimal lunch. It makes sense then that the cravings are high in the evening. The body is brilliantly intelligent. If it didn’t get the food and nutrients it needed throughout the day, it was single for a catch-up in the evening. This is a reflection of our blood sugar levels being off. Skipping breakfast is one of the easiest ways to set your blood sugar levels off for a rollercoaster effect throughout the day – cravings, energy crashes, and ultimately leading to moments of "hanger" or binging.

Having consistent meals throughout the day can help then to maintain stabilized blood sugar levels and keep those sugar cravings at bay.

Remember your protein

Some find that a lower protein diet to increase sugar cravings. Much of this may have to do with the erratic blood sugar levels mentioned above. Enjoying a protein-based breakfast within the first hour of waking up can be helpful. Make balanced protein a component to all your meals and snacks.

A general rule of thumb can be to aim for about 25 grams of protein per meal and about 10-15 grams per snack. (This, of course, is a general suggestion. It’s best to get numbers personalized to you especially if you have unique health concerns.)

A protein-based snacks may include:

• Eggs – hard or soft boiled and egg “muffins”
• Tea with collagen protein powder
• Beef jerky

What do you find to be helpful in managing sugar cravings?