We all have a love/hate relationship with sugar. We love to love it, but hate the side effects of a sugar hangover! Studies have shown that the brain is more addicted to sugar than cocaine. Yes, you read that right. This alarming fact should help you reevaluate your love affair with those sweet-tooth cravings and foods with added sugars.
Another problem? Once you start, you just can’t stop! You know the story, you reach for one sugary snack and then you want more. Eating a ton of simple carbohydrates, without the backup of proteins or fats, can quickly satisfy hunger and give your body a short-term energy boost, but they almost as quickly leave you famished again and craving more.
1. Drink more water!
When the cravings hit, guzzle that water! Most of the time, when the cravings hit, it’s a sign that you could be a bit dehydrated. Drink eight ounces of water and wait 15 – 30 minutes before deciding if you are still hungry.
2. Reach for lean proteins.
Start your day out right! When packing your lunch or thinking about dinner, think about upping your lean protein and healthy fats in each meal. Additionally, healthy fats like nuts, avocado, and lean proteins like chicken and fish have less of an effect on blood sugar than carbohydrates.
3. Get moving!
When the sugar craving strikes – strike back! Get up and go for a short walk or hit the gym, anything that gets you out of the temptation zone. Getting up and focusing on a separate task (walking, talking with a friend, catching up on social media) will help you get out of the mindset that was the sweet treat.
4. Eat on a schedule.
Waiting too long between meals could be setting you up for a mid-afternoon sugar rampage. Eating every three to five hours can help keep blood sugar stable and help you avoid the sugar binge.
5. Get to bed!
Getting enough sleep at night might be the answer you are looking for. Think about it…the first thing you do when you start to feel sleepy and sluggish mid-afternoon? You reach for the sugary treats or the sugary caffeine drinks to wake you up and power through to the end of the day. If you get the adequate amount of sleep at night, you could potentially skip the pick-me-up snack.
Of course, going cold-turkey on sugar isn’t the answer either. Slowly decrease your sugar intakes each day, and eat more quality meals and you will start to notice your cravings go away. If that sugar-need wont go away, try eating a small rich treat slowly (think dark chocolate or truffle), instead of a large unsatisfying treat (king sized candy bar) that will leave you reaching for more.
What are your ways to beat the sugar rush?