We all have moments when we crave something sweet. Maybe you've had a bad day at work. Or maybe you've just gone on a great date with the guy you met on a free internet dating site, and you want to celebrate. But there aren't many things that will sabotage your diet like overindulging in sweets. You know how it goes: that little indulgence seems worth it while you're eating, but the moment you start wiping the crumbs from your lap you're wracked with regret.
If you're trying to lose weight or just eat a healthier diet, that evil sweet tooth can be one of the hardest things to overcome. Fortunately, there are ways to dial down your cravings... and to help you resist them when they come. Read on for 8 things that will help you get through your sugar cravings.
1. Grab a piece of fruit
When you're craving a chocolate donut, a piece of fruit probably doesn't sound like the most satisfying substitute. But if your body is asking you for sugar, fruit can give it to you just as well as a piece of chocolate or a cookie, and much more healthily, too. Maybe it won't be exactly what you want, but a piece of fruit will tell your body and brain that you've had the sugar it asked for. And so it will bring your cravings down to a manageable level.
2. Eat regularly
If your body begins to run out of energy before that energy is replenished, it will generally ask you for sugar to get the energy up quickly-- resulting in very strong cravings. Don't let that happen. The best way to keep your sweet tooth from acting up is to eat regularly, every four to five hours or so. If you eat small, well balanced meals often throughout the day, your cravings will be under much better control.
3. Skip that cup of coffee
Not only do drinks like coffee and tea cry out to be drunk with a sugary danish or donut, the caffeine they contain actually makes your sugar cravings worse. Plus, if you drink too much caffeine over time, you can become insulin resistant-- the worst thing for a person trying to overcome a sweet tooth.
4. Get fresh
Have a sudden sugar tooth attack? One of the quickest ways to put it to bed is to brush your teeth. When your mouth tastes fresh and clean, the last thing you want to do is put a piece of chocolate in it. Tend to crave a sweet dessert after every meal? Brush your teeth right after you eat to kill those cravings before they really start.
5. Do a comparison
Sometimes knowing what you're really getting can help you make smarter choices when you do have a sugar craving. If those cookies sitting in the pantry are calling your name, knowing that one little cookie (about 30 seconds of enjoyment) would be more calories than a cup and a half of fresh cherries (more like 15 minutes of enjoyment) can really help put things in perspective.
6. Get your eight hours
Now you have a really good excuse to get up an hour later in the morning: it's good for your diet as well as your peace of mind! When you're stressed out or not getting enough sleep, your serotonin levels start to sink. And to raise those levels, your body will ask you for sugar. Getting enough sleep will prevent that from happening (as will avoiding stress).
7. Be sure you're eating your fat and protein
One of the things guaranteed to make you crave extra calories --and extra sugar-- is not eating a well-balanced meal. You need to get carbohydrates into your system (which is why people on low-carb diets tend to crave sugars), and you also need to eat plenty of protein and some fat, too. Eating a bit of healthy fat (like olive oil) at meals makes you feel fuller and more satisfied and helps your body to absorb nutrients. And protein is one of the most important parts of feeling fuller longer. When you eat it, your body releases a hormone called glucagon, which helps to keep your insulin levels stable.
8. Have a good snack always on hand
When those sugar cravings come on, it's a dangerous time for your diet. Especially if you have a bunch of unhealthy snacks or a tempting vending machine on hand. Keeping healthy snacks on hand --whether they be in your pantry at home or in your desk drawer-- is the best way to keep from making unhealthy choices. And don't just keep your healthy snacks handy... also schedule the time you should eat them. If you don't take the time to snack when you should, your cravings will come on strong. And oftentimes be impossible to resist.
