Keep sweets away and change your diet.
Constant sugar cravings — one of the most common problems that a nutritionist consults. This habit contributes not only to weight gain: rashes appear on the skin, sugar slowly but surely destroys our health. ways to reduce sugar cravings.
1. Eat more protein with your first meal.
Studies have shown that a protein breakfast reduces sugar cravings throughout the day. Starting the day with oatmeal with fruit and honey, you provide yourself with sugar cravings for the whole day, due to a high jump in sugar and, as a result, insulin.
2. Consider non-obvious sugar. Study the composition of the products.
Replace industrial-made sauces with home-made sauces, compote and fruit drink with clean water, etc.
3. Identify sweet traps.
Review your day and determine what times and places you are most receptive to sweet temptations. Remove sweets from your sight, for example, instead of a plate of sweets, put a plate of nuts or fruits. Tomorrow, before you go to the store, freeze the worm.
4. Increase the amount of fiber in your diet: vegetables!
Fiber slows down the absorption of sugar and lowers the glycemic index of foods.
5. Pay attention to sleep hygiene.
The hormones ghrelin, leptin and insulin play a decisive role in cravings for sweets. Bring them back to normal, and you will stop falling into unconsciousness in search of cookies.
6. Look for healthy rewards.
Instead of indulging in sweets, reward yourself with more valuable treats. Often, sugar cravings occur when you are bored or lonely. Make your own list of rewards, for example: listen to your favorite music, call a friend, scratch the cat, take a nap, watch trailers for new movie selections.
7. Enjoy life.
Take a moment to think. Are there enough things in it that really make you happy? The more healthy sources of joy in your life, the less you will crave sweets. Learn to enjoy the moment, whether it's dinner with your family or a walk from work to home. Smile more often and feel the sweetness of every moment of your life. Then the craving for sweets itself will become less.