BREAKING NEWS! We can retrain our taste buds. Even if you normally consume daily sweets, making tiny consistent changes each day by adding more fruits and veggies will, over time, retrain your taste buds to enjoy things that aren’t sweet. YOU CAN DO IT!
As the sun goes down and your day wraps up, the temptation to reward yourself for a busy and productive day with a sugary treat can be hard to resist. You AREN’T alone!
Night eating and late-night cravings aren’t the result of insufficient willpower – if we had to rely on “willpower” to avoid eating at night, everyone would be a night eater.
Here are a 8 tips to reduce your sugar cravings
Pantry clean out:
If you know you have a problem with indulging in cookies, candy or other sweet treats after the sun goes down, do yourself a favor and rid your kitchen of these temptations. If there’s nothing on hand, there’s nothing for you to binge on. When you’re already in your pajamas and slippers, you’re less likely to head out to the store for dessert. Create a success palace!
Eat a bedtime snack:
Trying to curb late-night sugar cravings doesn’t mean you have to skip dessert daily — you just need to CONTROL your portions and work them into your daily caloric allowance. For example, if chocolate is your late-night downfall, don’t keep a gallon of chocolate ice cream in your freezer. You can, however, keep individually wrapped dark chocolate squares in the pantry and plan to allow yourself one a night. One ounce of dark chocolate has 164 calories and 10 grams of sugar, while a cup of chocolate ice cream contains 285 calories and 33 grams of sugar.
As the day winds down, you might find yourself bored — and then you start thinking about sugary treats, particularly if you’re spurred on by TV and see red lobster commercials. Turn off the TV and do something that will keep your mind occupied and off food. Read a book in a bubble bath, call your friend to catch up or finish the day with a walk around your neighborhood. You might find that your cravings disappear when your mind stays occupied.
One is to eat a high-protein breakfast, and by ‘high-protein’ I mean no less than 21 grams of protein. You can do this with 3 eggs, 4-5 oz of meat, yogurt, protein powder, fish. Fish tend to be the highest protein per weight, so a filet of salmon, you know, 6 to 8 ounces or something like that. A go to high protein breakfast could look like this:
3 egg omelet w/ground turkey meat + spinach + onions + fruit and avocado on the side. Starting with a really high protein intake early in the morning has a stabilizing effect on blood sugar throughout the day.
Make sure you eat regularly & balanced:
Include protein, fat, carbs, colorful veggies with each meal to maintain stable blood sugar and keep feeling full and satisfied longer. Have breakfast, lunch, and dinner. If you want a snack in between, that’s fine, but make sure you eat at regular rhythms and regular times. Your body is a hormonal clock, and you have to eat in rhythm to keep it in balance.
If you don’t sleep, you will be hungry, especially for carbs and sugar. Why? Because when you deprive yourself of sleep, ghrelin, the hormone that drives hunger goes up and PYY, the hormone that makes you feel full, goes down. So, if you want to lose weight, sleep it off.
Eat more dietary protein
You might want to try just boosting your protein intake in general for the same reason because it does tend to have a stabilizing effect on blood sugar.
Dr. Mike T Nelson suggest this:
Step 1 – Track Protein
Track how much protein you got yesterday.
Step 2- Compare
If you are were under 0.7 grams/ lbs, I would increase it to that amount.
Step 3 – Low? Add more!
If you were low, then add more protein. Simple I know.
How Much Protein Total?
If you weight 100 lbs, that is 70 grams of protein per day.
If you weight 200 lbs, that is 140 grams per day.
If you are a large mammal and not overly fat at 300 lbs, that is 210 grams per day.
Eat more carbohydrates throughout the day:
Another reason that some people have sugar cravings is they’re not eating enough carbohydrate, and so they end up having really strong sugar cravings in the evening that they tend to satisfy with less healthy carbs, like sweets, candy, sugar, etc. And one thing you can do is just eat more fruit and starches, and by that I mean sweet potatoes, red potatoes, plantains, yuca, quinoa, oatmeal, brown/white rice—NOT the donuts, cereals, and granola bars—
Call to action:
Try 1 of these tips out and see if it has a positive impact on your cravings.
Remember trial & error. If it doesn’t work try again 🙂 I promise you these cravings aren’t normal.