8 Tips to Reduce Sugar Cravings and Increase Energy

There are many reasons why we crave sugar, while we know limiting sugar is good for our health, that isn’t motivation enough for most of us to kick the habit- sugar's a powerful thing! Diet, sleep, stress, emotional health, hormones and habits all influence our cravings, today I am sharing 8 tips to help you reduce your sugar cravings and still feel satisfied. I do want to stress that breaking a habit takes time, don’t stress over it, be kind to yourself and do the best you can as you start to feel better it should become easier- strive for progress not perfection :).

1. Start your day off right

We’re often drawn to quick and easy breakfasts, especially if you’re in a rush, have issues regulating your blood sugar or not getting enough sleep, when you wake up you may be craving simple carbs for a quick energy hit. Starting your day with protein, fiber and healthy fats is key for balancing your blood sugar throughout the day, staying satisfied and kicking those cravings- follow these guidelines for all your meals to maintain that balance! Some examples of balanced breakfast include:

· High protein smoothie: add a scoop of protein powder, healthy fats like nuts, seeds, coconut oil or avocado, chia or flax and 1-2 handful of greens

· Eggs: scramble with veg; fried or hardboiled with avocado, whole grain toast or make a breakfast bowl with lentils, sweet potato, veg etc.; frittata or omelet cups

· Oatmeal: add nut or seed butter, hemp seeds, berries, ground flax, coconut milk, protein powder, walnuts, chia seeds etc.

2. Stick to complex carbs

This comes back to blood sugar balance, refined carbs tend to break down quickly spiking blood sugar- be especially careful when eating refined carbs alone, or in larger portions. Stick to whole grains, and high fiber starchy veg like sweet potato, beets, parsnip, squash & peas; fresh fruits (with skin when possible); beans and legumes and non-starchy veggies like greens, cauliflower, broccoli, radish, cucumber etc.

3. Use Cinnamon and Apple Cider Vinegar

Cinnamon is a blood sugar superfood, it has the ability to increase your cells’ sensitivity to insulin (this is a good thing!), in fact only 3g of cinnamon a day has been shown to significantly reduce fasting blood glucose. Add 1/2-1 tsp of pure cinnamon into your daily smoothie or oatmeal or sprinkle on your fruit, latte or roasted sweet potato. Apple cider vinegar also has an anti-glycemic effect and can block the digestion of some starch. Try making salad dressings using ACV, or add 1-2 tablespoon of raw apple cider vinegar in a bottle of water and sip throughout the day.

4. Prep & Plan

If you wait until you’re hungry, in a rush or on the go to figure out what you’re going to eat you’re more likely to make unhealthy choices. Plan out your meals in advance and try prepping at least couple of days in advance, prep healthy snacks and take them with you, and if you have to eat out research healthier options ahead of time so you’re prepared. Bonus tip:don’t wait until your 10/10 hungry to eat!

5. Have a Healthy Afternoon Snack

As mentioned in tip 4, prep a healthy afternoon snack to get you through the slump and hold you over until your next meal. It is also smart to keep an extra snack with you in case lunch or dinner is delayed, if you wait too long to eat your blood sugar can drop leading to cravings, lightheadedness, irritability and headaches. Remember the same guidelines apply for snacks, you want to avoid blood sugar spikes so stick to complex carbs, if you eat high sugar fruit pair it with fat and/or protein.

6. Prioritize Sleep

A 2004 study at The University of Chicago discovered that sleep loss can reduce the body’s ability to regulate certain hormones- including the hormones that regulate appetite. Lack of sleep can lead to higher levels of ghrelin (the hormone that stimulates appetite) and lower levels of leptin (the hormone that suppresses appetite). When your sleep deprived the body craves high sugar/high carb foods for an instant hit of energy, so you’ll find yourself craving unhealthier foods. When you give into these cravings your blood sugar spikes followed by a crash sending you on a roller coaster throughout the day.

7. Get to Know Your Emotions

Our emotions play a huge role in our food choices and cravings, typically we eat to fill a void, cope with an uncomfortable emotion, or evoke a positive emotion/feeling. While I am 100% guilty of this, I promise you learning to sit with your emotions and work through them will benefit you in more ways than one. The first step in managing emotional eating (and to be clear, I’m not suggesting you never eat emotionally again- we are human after all, and food is just too darn good) is to understand your triggers and be able to identify what you are trying to accomplish in that moment. Keep a journal and note when you find yourself searching for that comfort food, what are doing, what are you feeling, what is happening? Are you stressed out and reaching for that chocolate cake? write out specifically why you are feeling stressed then make a list of alternative ways to comfort yourself that will ultimately be more fulfilling and nourishing. For example, are you feeling lonely, unmotivated, scared, in need of love? Make plans with a friend or loved on, snuggle with your pet or partner, watch a movie, go for a walk, listen to your favourite podcast, read a book, take a bath or meditate.

8. Drink Herbal Tea

Steep a nice hot cup of herbal tea when you find yourself craving sugar, if you’re a fan of licorice try fennel tea…ginger, peppermint and Tulsi are some of my favourites. The act of steeping and enjoying a tea is relaxing and comforting – especially in the winter months!

When you do eat that sugary treat, here are some tricks to help keep you feeling your best, and avoid the guilt that may follow:

1. Combine the treat with a healthier food to help fill you up faster, and satisfy your craving without going overboard. Think chocolate with nuts or chocolate cake with fruit.

2. Move your body. Go for a walk, move your bod in a way that feels good for you and is enjoyable. I am not suggesting you use exercise as punishment, light exercise has been shown to increase insulin sensitivity and it will help burn off some of that energy.

3. Choose quality over quantity. When possible choose a high quality treat over the super processed alternative, i.e. Try a decadent pure dark chocolate, or a fresh baked pastry or cake rather than prepackage or fast food versions- and avoid “diet” or “light” versions. Choose something you truly enjoy and follow tip #4.

4. Eat mindfully and savour it – simply enjoy it, be in the moment. Bonus: you will most likely eat less of it

5. Move on. Don’t beat yourself up. Were human, don’t dwell on what already happened, focus on the next step you can take that will realign you with your goals and help you feel your best. Plan a delicious and whole food based meal, have an herbal tea or lemon and water, go for a walk.

If you are interested in meal plans to help kick start your healthy eating journey, save you time and overwhelm of planning, and ensure you are getting the right nutrients for your health goals and body, check out my custom meal plan options!

Thanks for sticking around!

Jess xo

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