What to Do with a Sweet Tooth: Effective Ways to Fight Sweets Cravings.
It’s normal to crave something sweet now and then—humans are hardwired to seek sweet tastes. Likewise cravings for carbohydrates; aka “comfort food.” You might be fighting more cravings than normal right now, brought on with the stress of uncertainties surrounding current world events, U.S. politics, the economy, and the impending holiday season.
But beware, you don’t want to allow your cravings to sideline your weight loss and clothes size goals, let alone the health benefits of losing weight. Before I give you five strategies to help you manage your cravings let’s cover a few essential facts.
Remember carbs = sugars. Sugars = carbs. Sugars as we think about them turn into glucose. Carbohydrates turn into glucose. It is the glucose, regardless of the source, that affects the pancreas, and therefore, fat storage. There is in fact, much confusion around carbohydrates. At BonVie Weight Loss & Nutritional Wellness we hear all the time “But I only eat healthy cars”; “I only eat complex carbs”;
“I only eat glucose-free carbs”. ALL carbohydrates turn into glucose.
Glucose raises our blood sugar levels; glucose causes a release of insulin from the pancreas; too much glucose signals the pancreas to store fat. It’s basic physiology.
Another important consideration is regarding “sugar-free” or “zero-sugar” foods. Bottom line: if it has flavor it has sugar. So then how can manufacturers label and market their foods as sugar-free? It happens that the FDA only requires labeling of ingredients that are more than .5 grams. So a food producer or clever manufacturer can use a combination of different sugars, none of which exceed .5 grams, and label and sell as “sugar-free”. Meanwhile, the pancreas is getting hit with glucose from a combination of all those sources and ends up with the same weight-gain effect as a teaspoon of white sugar.
Eating sugar-free foods and drinks creates other consequences. For example, let’s look at studies on diet soda which show that people who drank “sugar-free” diet sodas had a 70% greater increase in waist circumference over several years than people who did not drink them or who even drank an occasional regular soda. Waist circumference refers to central obesity and belly fat is the worst kind of fat, linked to diabetes, heart disease, and some cancers. Metabolic Syndrome: high blood pressure, high cholesterol, high blood sugar, and central obesity are directly linked to overweight/obesity.
Diet sodas and zero-sugar foods have a direct effect on cravings. Whenever you increase your blood glucose level with sweetened foods this fuels your brain’s desire for more sugar. When artificial sweeteners flood your taste buds with sweet flavors they do not light up satiation centers in your brain the way real sugars do. So cravings build. Artificial sweeteners also may ramp up your body’s glucose response to real sugars and carbohydrates – spiking levels of blood sugar. This can have dangerous consequences again leading to Metabolic Syndrome, pre-diabetes and diabetes, and of course central obesity.
Also very important about cravings induced by artificially sweetened/zero sugar food and drink, is the “innocence” factor. Choosing a "diet" drink as virtuous (all those calories saved!) feels like I can afford myself extra carbs during the day as a reward. If I know my sugar-free treat or diet soda has fewer calories it gives me permission to eat other foods. Let’s say, a bacon cheeseburger and fries along with the diet coke. You get the picture…
With all that in mind, here are effective ways to reduce cravings.
Eat Early. Eat Often: Keep your blood sugar on an even keel by eating regular meals and snacks. By fueling your body at regular intervals (never more than 4 hours between injecting food to metabolize), you’ll avoid blood sugar spikes and crashes, and will experience fewer cravings for sweets. Very often when we ignore hunger or go too long between meals/snacks, the brain/body will demand “fast fuel’ – carbs and sugars. On Phase 1 of our weight loss program at BonVie using the Ideal Protein method, you’ll eat every three to four hours with a combination of your own protein, veggies, salad and three Ideal protein foods a day. You won’t feel hungry and your glucose levels will remain steady to maximize your metabolism of calories and fat.
Food choices: The kind of foods you eat can have a profound effect on cravings. It’s quite easy: to diminish cravings through food, go for nutrition which is low carb, highly satiating, low calorie and is satisfying. This means healthy lean protein, lots of low-glycemic vegetables, unlimited leafy greens and salads. And very important: a minimum of two liters of water each and every day. Both lean protein and the fiber from vegetables digests more slowly than carbohydrates, keeping your blood sugar steady. When your blood sugar is in balance your pancreas is in balance; this means a lower demand for sweet and carb-heavy foods.
Check your emotions: Sometimes when you crave something sweet, you’re really craving something else altogether. When a sweet craving hits, use this opportunity to check in with your emotions. Often, we crave sweets when we’re stressed or anxious—and who isn’t stressed and anxious right now? Choose healthier de-stressors, such as going for a walk, jumping on your bike or head to the gym, challenging your brain, doing a home chore or cleaning, taking a nap, going to bed early, or chatting with a supportive friend. These all will help with emotional balance and stave off the cravings fiend.
Have pre-determined Strategies: Make a list of distractions for riding out a craving. Instead of giving up and succumbing to the craving, have a pre-planned “redirect” list of distractions. Before a craving strikes, have prepared a list of activities to distract you. Many cravings disappear if you can ride through them for about 15-20 minutes. Go for a walk, give yourself a facial, rearrange a cupboard, brew a cup of tea, do a crossword puzzle, drink 12-16 oz of water flavored with lemon (hot lemon tea is especially effective), read or watch something brief. You’ll be more successful if you have a number of different strategies to choose from.
Get enough sleep: When you don’t get enough sleep, your body produces more of the “hunger hormone” ghrelin. Being sleep deprived also reduces your willpower and increases cravings for carbs and sweet snacks. You may find your cravings fading away or becoming weaker when you regularly get enough sleep. Do your best to get seven to eight hours each night and shoot for “lights out” a the optimal time for brain health and rejuvenation which is between 10:00-11:00pm each night.
Enjoy a high protein sweet tasting snack from BonVie Weight Loss: Whether you are on Phase 1 of our weight loss program, or in steady weight maintenance we offer a wide variety of Ideal Protein and our own BonVie sweet tasting drinks and snacks which will satisfy your urge for something sweet—and give you high bio-available protein which will naturally reduce cravings. Sometimes just knowing that you have the option for a sweet treat may help you have fewer cravings.
Finally, enjoy your food. Nutrition is essential for our best health and should be enjoyed. Eat slowly, thoughtfully in the most relaxed setting possible. Taste and savor every bite. Slow down. Take a breath. Relax and take it easy.
