You know that feeling. You’re mid-afternoon and you start to feel tired. Your concentration drops and you have a mental fight with yourself.
“I would like a cookie.”
No, I won’t. “I’ll have hummus with vegetables that I brought.”
Chew chew chew …..
“…I want a cookie or three (or M&Ms, candy or anything bad )….”
Then you will continue to beat yourself for the next couple of hours until you give in.
It’s not your problem, I tell my clients. You may tell yourself you are mentally weak, or that you lack the willpower to do something. But that is not true.
What to do if you have sugar cravings? Here are five reasons why.
You are addicted to it
I’m sorry to say this, but sugar has been proven to be addictive. It stimulates the reward-related areas of the brain. Sugar is likely to be a problem in your diet (even if it’s ‘healthy sugars’ like honey, maple syrup or coconut sugar).
Sugar is not as addictive as alcohol, drugs or smoking. You would not only reduce the amount of a drug you are addicted to, but you would also stop using it completely, even though it may have some negative consequences. Sugar is, in my opinion the same. It is hard to stop eating sugar once you start.
You are not eating enough macros (carbs, fats and proteins).
You’ve heard me say it before, but I would generalize that North Americans consume too many carbohydrates. Don’t forget that your morning choices could be the cause of afternoon cravings. What I’ve noticed to cause crazy hunger even hours later is:
- Cereal
- Flavored oatmeal or plain oatmeal without adding healthy fats such as chia/flax/hemp
- Toast with Jam
- This is the ultimate “fake” health food: Yogurt and granola
It is not necessary to be carb-phobic, but rather mindful. Tracking your carbohydrate intake for a few days in My Fitness pal is a great way to exercise. Everyone’s needs are different (and I would have to talk with you personally about this), but you often underestimate how much you consume in a single day.
Check out the article about proper portions for a guideline.
You have high cortisol levels
Cortisol is one of the main stress hormones and it has been shown to increase appetite. Sugary and fat foods are thought to temporarily calm the brain. Cortisol not only leads to cravings but also increases insulin levels, which is why your pants do not fit.
More and more clients I work with have cortisol imbalances. It’s either too high (you feel wired but tired) or too low. A nutritionist can help you test this. Please feel free to contact me for more information.
You don’t sleep enough
Do you sleep enough? Sleeping less than seven hours per night can cause the hormone ghrelin to increase. Ghrelin, one of your hunger-inducing hormones, tells your body that you’re hungry even if you may not be. You might feel a difference now that you’ve seen this article, especially on days when you don’t sleep well.
You’re nutrient deficient
It could also be a simple case of nutrient deficiency. Omega 3s, and Vitamin D are two things to consider. A study found that Vitamin D supplementation at 4,000 iU per day in women improved insulin resistance. Insulin resistance is a condition in which your cells do not respond properly to insulin. This can lead to weight gain around the abdomen and diabetes. Omega 3s are also helpful for insulin control and inflammation.
What you can Do:
Join the HEAL 10 day sugar-free program if you are struggling with sugar cravings.
What’s Included:
- A 10 day menu plan for two with a vegan version, and an organized grocery list by sections of the store
- You can reduce your sugar consumption by completing daily goals that encourage you to eat real, nutritious and tasty foods.
- You can use a printable PDF to keep track of all the goals that you have completed. This will help you maintain accountability.
- The list includes a comprehensive list of foods and drinks that you should consume and those to avoid.
- Bonus recipes to satisfy a craving
Why Join?
- You need a quick and easy reset that will boost your energy levels.
- Bloating is a problem and you suspect that your digestion may not be working properly
- You are aware that sugar causes weight gain, and you would like to lose those extra pounds
- You want to see a little more radiance on your skin
- You’re craving sugar and carbohydrates and want to reduce your intake.
- You want to organize a meal plan with some delicious and healthy recipes that are sugar-free.
