Hi, it’s Indrė!
One of the main questions I have received since I started working with nutrition 12 years ago is: how do I get rid of sugar cravings?
The harm caused by sugar is truly greater than we often realise.
Weight is only a very small part of the consequences.
Excessive sugar consumption may be linked to higher cholesterol, a greater risk of various chronic diseases, and may affect digestion, the nervous system, circulation, thyroid function, sleep and mood.
Research shows that even personal relationships and careers can suffer when sugar dominates a person’s diet.
L-glutamine. Take it consistently and for a longer period of time — 2–3 times a day, as indicated on the packaging. It may help support the intestinal lining, which can reduce sugar cravings. It may also support digestion and recovery after medication use or physical activity. You can find it here.
Physical activity. Try to move every day. Of course, exercising is important, but it would also be ideal to move for 10–15 minutes after each meal. Physical activity helps support more stable blood sugar levels, which may reduce cravings for sugar.
Apple cider vinegar with cinnamon and turmeric. Try adding cinnamon everywhere: tea, coffee, porridge, smoothies. For more information on how to use apple cider vinegar, look for my post — I shared it in spring.
Adding protein and healthy fats to your diet. These are exactly the foods that should dominate your meals.
Protein: meat, fish, eggs, tofu, dairy products if you tolerate them and consume them in moderation, without added sugars.
Healthy fats: avocado, quality olive oil, coconut oil, seeds and nuts.
Thanks to these foods, the desire for “nonsense”, including sugar, may decrease.
At every meal, eat protein and a moderate amount of fat.
Enough fibre in your diet. You can find fibre in vegetables, berries and fruit. It is also recommended to take fibre additionally if needed. Supporting blood sugar balance is only one of its beneficial properties. Fibre is also commonly used to support digestion, metabolism and easier bowel movements. You can find fibre here.
Make desserts at home. For sweetness, use berries, date syrup, stevia or other low-glycaemic-index sweeteners.
Eat every 3–4 hours. If you eat dessert, do it after protein-rich foods. For example, eat 2 eggs with vegetables and then enjoy a pastry.
Enjoy your food. Do not rush. Chew slowly, without TV or your phone. Eat with love, gratitude and peace. Food is not the enemy until we make it one.
Try not to keep any sweets at home, at work or in the car.
WANT IT AND UNDERSTAND WHY YOU NEED IT.
There are no miracles — effort will be needed. But use supportive tools too, so reaching your goal becomes easier.
Do not think that you have to give up sugar for the rest of your life. Simply set your mindset like this: during this meal, today, I will try to act in a way that is right for my body and health. Every form of sugar you do not eat COUNTS. And even if you ate 5 candies, do not think, “Whatever, I’ve already ruined it, I’ll keep eating.” Stop as soon as possible and do not take another one.
Remember that big changes do not happen in a few days — they take time and consistency.
I am sharing the tips that have been the most useful for me and my clients.
WISHING YOU SUCCESS. Indrė ❤
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