10 ways to prevent sugar cravings

10 ways to prevent sugar cravings

If you're always craving cookies and candy, science-backed tips can help curb your sweet tooth.

 It's no secret that eating too much sugar is bad for your health. Sugary foods have been linked to everything from obesity and cavities to serious problems like diabetes, heart disease and stroke. A recent study published in the BMJ found 45 negative health effects of sugar, including increased risk of asthma, depression and death from many cancers.
But when the craving for the sweet stuff strike, it can be hard to resist.

food craving are normal and can happen for many reasons: hunger, hormonal changes, habits or even fatigue, experts say. More than 90 percent of Americans suffer from food craving, research shows.

 Sugar has a physical effect on the brain, triggering the release of feel-good hormones such as serotonin and dopamine. Traditionally, we also associate delicious food with safety, comfort and happiness.
The average American eats 17 teaspoons of sugar per day, about two to three times the amount recommended by the American Heart Association. 

These smart tips can help you train your sweet tooth.

1. Eat a protein-rich breakfast
Foods that contain sugar or carbohydrates increase the level of insulin in your blood. When your blood sugar drops again within an hour or two, you will need your next dose. You can get off the blood sugar treadmill — and keep hunger at bay — by starting your day with a protein-rich breakfast. Consider eggs, Greek yogurt, cottage cheese, or a powdered smoothie. Protein gives you energy while keeping your blood sugar stable.
It's a strategy backed up by research: A study published in the Nutrition Journal found that people who ate a high-protein breakfast (40 percent protein) had fewer cravings than those who skipped breakfast or ate a protein-only breakfast. 15 percent. Discover more benefits of a protein-rich breakfast, including smoothie recipes.

2. Improve your sleep

When researchers at Columbia University compared the sleeping and eating habits of more than 500 women, they found that those who slept poorly consumed more sugar than those who slept well.

 Poor sleep can affect the brain's reward center and make you really crave junk food or junk food.
To increase your chances of beating craving, try to get seven to eight hours of sleep every night


3. Identify your sugar trap
Try to get to the bottom of what usually triggers your desire for pleasure.  Most of the time, it has nothing to do with hunger.
Most of the time, what we want is a hug. ... But we find ourselves in the kitchen, looking for something to comfort us Give yourself a moment to think about what motivates you.
Once you've identified your triggers, list other ways to cope with these feelings. Maybe it's listening to music, reading, watching your favorite TV show, or having a long phone call with a friend. Post a list of where to find it the next time a chocolate chip cookie calls your name.

 4. Avoid temptation 

It seems simple, but keeping the foods you can't resist at home is one of the easiest and most powerful ways to curb cravings.
If you have a spouse who insists on keeping sweets in the room, put the treats out of sight and out of reach. Then, keep healthier foods like fruits, vegetables, and leafy greens on hand.

 5. Eat small portions and enjoy every bite

 Some people who try to give up pleasure end up losing control and drinking too much. If this happens to you, consider giving in to your cravings, and limit yourself to small portions. The first two to three bites give you the most aesthetic bang for your buck.
This method works best if you choose something rich and decadent like cheesecake or chocolate truffle.

6. Consider a health substitute

 Sometimes, you can satisfy your sweet tooth by choosing naturally sweet foods, such as bananas, raspberries, grapes or blueberries. To make the fruit more delicious, try to make it cold. For a dessert-like treat, choose a frozen fruit cocktail with no added sugar. Or food and pieces of gum. Studies have shown that chewing gum can help reduce cravings for sweets.


7. Count to 25

When researchers at Rush University rigged a vending machine to induce a 25-second delay after a person made an unhealthy choice, people tended to opt for the healthier option, according to a study published in according to Appetite magazine. It works because humans prefer instant gratification, the researchers explained. So, the next time you are craving, stop where you are, take a deep breath and slowly count to 25.

 8. Or wait a long time

 If 25 seconds isn't enough, try a 10-minute interval — and promise yourself you can have a snack after the break.

Don't say, 'I won't eat that.' Say, "If I still want it in 10 minutes, I'll get it.  Find a distraction during this time, such as watching a YouTube video or going outside. Better yet, take a short walk. In a small study, researchers at the University of Exeter found that using 15 minutes gradually reduced food cravings.
Chances are you'll feel more in control after the break than before.

 9. Try urge surfing 

 Urge Surfing" is a mindfulness technique that involves recognizing urges, acknowledging them, and overcoming them without acting on them. The technique was first used to help drug addicts and alcoholics, and research shows it's an effective way to resist cravings.

 It's one of those strategies that people always say works,

 To try it, start by seeing the next time you want to eat and reassure yourself that it's okay. Then, pay attention to how the desire grows stronger, reaches its maximum, and begins to decrease, like a wave.

10. Give it a month

If there's a food you can't stand, commit to cutting it out of your diet completely for just one month, says Forman.
Although the first week or two will be difficult, if you can stay a month using the above strategies, your brain will adjust, and your appetite should be greatly reduced. People think that the more you give up, the harder it will be. In fact, once your brain recognizes the fact that it's the only thing you're not eating, you can stop looking for it or reading it.


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