6 Ways to Stop Sugar Cravings Before They Start

In my new book, Sugar Free 3 , I worked with top experts to create a simple 3-week program and a companion series of videos I did on the Openfit app to explain whats going on and help you eliminate added sugars, refined carbs and artificial sweetenersand deal with sugar cravings. (And I mean simple; we created three ways to do the program, depending on whether you like to cook, are willing to cook, or dont cook at all.) One of the biggest takeaways I got during my three weeks: Just because youre having a craving or want something sweet doesnt mean you have to eat sugaror even pop a sugar replacement, such as a piece of fruiton impulse.

How to resist sugar cravings

You can fortify your resistance to sugar cravings by understanding whats really going on . Sometimes the source of cravings can be uncovered if you take a closer look at what youre eating and when. Factors to address include:

1) Have a snack strategy

If youre having afternoon sugar cravings, work an afternoon snack into your routine. Try guacamole with cucumber chips, whipped ricotta with roasted cherries, or even hard-boiled eggs with Everything but the Bagel seasoning.

2) Pace your meals properly

This may require some work, but its important to plan your eating cadence ahead of time. This can help prevent you from getting too hungry during the day, which leads to voracious munching and overeating.

3) Adjust your mealtimes

I personally eat breakfast in the morning, lunch at lunchtime, etc. If you feel tired or cravings are hitting, identify times of the day. For example, after a few days of observation, you might conclude that around 3 PM every day, your energy is depleted, you crave sugar, and you feel extremely hungry. This might be a signal to add a protein-filled snack at this time of day to power throughmaybe a shake, or two hard-boiled eggs , or a handful of nuts, or have some apple slices with peanut butter. Not only will this make you feel better instantly, it also sets you ups for a better evening, and fewer cravings around bedtime.

4) Spice things up

Its possible to get stuck in an eating rut, eating the same simple meals every day because you know theyre safe. But as they say, variety is the spice of lifeand spice is a savior when youre swapping out sugar. Some of the best unique flavors are derived from easily accessible spices that dont contain any added sugar.

5) Identify your favorites

If youre eating a salad with grilled chicken and its totally unsatisfying, youre going to crave a sweet more in the afternoon as opposed to if you enjoyed a healthy taco salad that might be really satisfying. Work harder to figure out what you love so youre satisfied in generalso you dont feel deprived. I try to keep it simple and pick two go-to breakfasts, two go-to lunches, and two go-to dinners each week so I can stay consistent.

6) Get curious

Explore new recipes, try some new fruits and vegetables youve never even heard of, or combine different ingredients to create new dishes. By switching up what youre eating from day to day, you. might find a new delicious dish that gets you excited about Tuesday nights dinner.