Three reasons why you crave sugar and how to correct it!
- You’re starving yourself which includes skipping meals and restricting which = cravings.
- Sugar tastes good and so does salt, right? Our brain recognizes the feel-good emotions with sugar and the brain will release serotonin and dopamine. These neurotransmitters make us feel immediately good the second we feel that spike in insulin but then the crash comes after. Then you crave that dopamine response again and again.
- You’re not eating enough critical nutrition which includes a protein that supports satiety and fullness. (Click here to listen to my audio on cravings)
What about hormonal/menstrual cravings? Click here to learn more about how to overcome those and why ladies crave chocolate during their cycle. 1/2 slides shown below.
How to outsmart sweet cravings? Apply these tips immediately!
- Sleep a minimum of 7 hours nightly! Sleep deprivation = more belly fat? LEARN MORE
- Manage stress. You can meditate, belly breathe, take a walk, and call a friend but you need to write down why you are stressed what will help you is not stuffing your face with sugar but doing something constructive like getting to the root cause. 🙂
- Do not buy junk you know you struggle to portion and control yourself around. If you buy it you will eat it. No, it’s not for the kids LOL you will eat in. If it is in your cart it will go in your mouth.
- Plan a special treat to share with your family 1x/a week and go out and get it.
- Like ice cream! Try my high-protein ice cream! This will also prevent depriving yourself of your favorite sweet treat.
- Besides, dessert is sometimes food! All foods fit but we have become a society where “treat yourself ” means treats at every meal… #yikes .
- If folks would eat well 80% of the time and then have the dessert they love 1x/a week or a few times a week via portion control they would actually binge less too!
- Binge eating/then restricting is not healthy and puts you back in a vicious cycle. Give yourself grace but set up your environment for success! Pack the fridge with nutrient-dense foods! Here’s a great list to start.
- Pack meals + snacks (DO NOT SKIP BREAKFAST)
- Drink more water. Aim to consume 100 oz daily
- Eat balanced meals regularly to avoid dips in blood sugar
- Prioritize protein + produce at meals you will be less prone to eat and crave low-nutrient foods
- Exercise regularly which includes resistance training and plenty of walking!
- Have a Greek yogurt + fruit + dark chocolate serving (this will balance blood sugar and offer you some sweetness without the crash because of nutrition!) -see the graphic for illustration on other meals.
All foods fit but be mindful of your choices! Healthy food = a healthy body! For some mindful eating tips check out NWW Coach and Dietitian Sydney’s fantastic blog on Gentle Nutrition!
In good health, faith, and fitness
-Wendi A. Irlbeck, MS, RDN, LD, CISSN
The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction. We provide virtual services including telehealth but are based in Nashville, TN. Follow us on Twitter, Facebook, and Instagram for more nutrition information. Service