7 simple tips to avoid sugar
There are 2 kinds of sugar i.e. simple and complex .Simple sugar breaks down very quickly in the body and causes energy fluctuations. This type of sugar includes refined and processed sugar found in table sugar and kind added to most sweets. Consuming too much of it can lead to numerous health problems. In order to avoid excessive consumption of sugar and to stay away from health problems, use the following tips.
1. Eat balanced meals
Balanced meals contain all major and minor nutrients .It will also contain enough fiber to control your sugar cravings. Basically, fiber helps reduce cravings.
2. Introduce healthy fat
The body also requires good fats .Eating good fats reduces sugar cravings .Try to choose healthier oils like olive oil, mustard oil and some refined oil with healthy fortification added to it. Nuts also offer good fats.
3. Opt for healthier options
Always opt for healthier food options. Choose salads over sandwiches, whole wheat pasta over normal pasta, brown rice over white rice, etc. Healthier foods will keep you fuller for longer and prevent cravings.
4. Avoid emotional eating
Try to avoid sugar if you’re down or having a bad day. Consuming sugar signals the brain to release serotonin, a happy hormone. Emotional eating is a vicious circle, so try to stay away from sugar loaded and fried foods during such emotional phases. They might improve you mood temporarily, but will affect your health in the long term. Keep yourself busy with some other activities like listening to music, going for a run, etc.
5. Exercise regularly
Working out at least 5 days a week will help the body to balance blood sugar levels and prevent sugar fluctuations. Exercising even controls our cravings and prevents us from making poor food choices. Make it a point to do some sort of physical activity every day.
6. Keep healthy snacks at home/office
Do not keep unhealthy, high sugar or fried snacks at home/office. Keep healthier snacks such as nuts, roasted chickpeas, yogurt and fruits handy.
7. Good Water intake
Drink at least 8-10 glasses of water a day to prevent overeating and bingeing. When the body is dehydrated, it sometimes signals the brain that its hungry, and we tend to overeat. The next time you crave food at an odd hour have a glass of water, because chances are that you are probably dehydrated and not hungry.— this article is written by a dietitian @ FitHo
Tips to Beat Post Meal Sugar Cravings
Most people crave something sweet post their meals. You don’t need to have a sweet tooth to develop this habit but this can be one of the key reasons that could be sabotaging your weight loss efforts. Eating something sweet is an acquired habit and that’s what makes it that much more easy to undo.
Here are some intelligent tips that can help you control your mind & limit your post meal sugar cravings -
Reach for Fruit
One of the best ways to get rid of sugar craving is to opt for fruits because they are the healthiest combination of something sweet & nutrition. The natural sugar in fruits can help hit the spot and fulfill the sweet cravings without adding empty calories to your diet. Besides, all the anti-oxidants present in it will help boost your immunity and also boost your metabolism.
Drink More Water
Dehydration can trigger sugar cravings, so make sure you drink adequate amounts of water. When a sugar craving hits, drink two glasses of water first and then re-evaluate whether you need any sugar.
Eat Balanced Meals
You should eat balanced meals containing both major and minor nutrients. Have small, frequent meals to help keep your blood sugar level stable and eliminate your body’s need for a quick sugar fix. Avoid skipping meals (especially breakfast).
Say NO to Colas
Colas give people a temporary ‘high’ and the feeling of fullness. They somehow shut off the hunger signals. However, this is short-lived, misleading sensation. Also, colas increase the craving for high caloric foods like a burger, pizza, creamy sandwiches, and noodles.
Yogurt with Fruit
Sweet your yogurt naturally by adding natural sweetener present in fruits. One of the best tip to beat sweet craving is to eat a combination of fruit and yogurt as a mid day snack. Most importantly, it can be one of the healthier options for snacking.— this article is written by a dietitian @ FitHo
How to Beat Your Craving for Sweets
For most of us sugar is the first addictive substance we were ever exposed to in life. It was the carrots that was offered when we had been good or were having a birthday celebration. Denial of it was the stick that kept us in line and made us behave. “Eat your vegetables or you won’t get dessert.” From an early age most of us develop a problematic relationship with sugar that is perhaps as much psychological as physical. Sugar cravings are something that everyone needs to deal with on a day to day basis. There’s nothing more satisfying than something sweet. After gaining a good deal of weight, we realize that now there is a need to stop sugar cravings if we ever wanted to meet any weight loss goals. So here are some easy and healthy ways to beat cravings for sugar:
- The first way to beat sugar cravings is to stop drinking soda. This includes diet soda. I always crave more sugar whenever I drink soda. Drink water and you might just notice that you don’t have as many sugar cravings.
- If you want to beat sugar cravings, brush your teeth when you feel the sugar craving coming on. Nothing tastes worse than something sweet immediately after brushing your teeth. The stronger the mint in your toothpaste, the better it will help you curb your sugar cravings. You will also get the added benefit of enjoying better oral hygiene.
- Suck on a peppermint. If you want to beat sugar cravings and you can’t get to your toothbrush, suck on a peppermint. With a strong minty taste in your mouth, nothing sweet will taste good.
- If you just can’t beat sugar cravings, eat fruit. Fruit is naturally sweet and good for you. Turn your sugar cravings in to healthy habits by opting to eat fruit whenever those pesky sugar cravings spike.
- Keep a food journal. Make an entry every time you put something in your mouth. If you so much add a packet of sugar to your coffee, make sure that you log it in your food journal. Keeping a food journal is a great way to make yourself aware of what you eat so that you can stop sugar cravings.
- Eat a diet rich in fiber and protein. Fiber and protein keep you full and satisfied longer. If you aren’t hungry, chances are you won’t have sugar cravings.
- Stay away from carbs and starches such as white bread and potatoes. To the body, these items act just like sugar. If you are trying to stop a sugar craving by eating a slice of white bread, you are being very counterproductive.
- Eat several mini-meals instead of three large meals a day. By eating, you are keeping your blood glucose levels stable. If your blood glucose levels are stable, you might not crave sugar as much.
- Eating sugar causes serotonin in your brain to fire up. This is what makes you feel good when you eat sugar. Instead of succumbing to that sugar craving take a walk. Walking and physical activity raises serotonin levels as well. You might not need that candy bar after you take a nice, brisk walk.
It is difficult to stop sugar cravings, especially when you have a sweet tooth. With the help of these 10 tips on how to beat sugar cravings, hopefully you will be able to better manage your sugar intake and meet your fitness goals.— this article is written by a dietitian @ FitHo
How to Control Sugar Cravings
Need to eat sugar is triggered by our body. This is body’s naturally tendency to tell you that blood sugar levels are dropping and need to be replenished. Over a period of time this physiological reaction becomes psychological and we start to mistake this desire as need. This is when most of the trouble begins that traditionally transforms into weight gain and then eventually lifestyle diseases like high blood sugar & diabetes type 2. Sugar cravings can be controlled and managed with some effort.
Sugar is a carbohydrate and quickly breaks down in our body providing energy and releases happy hormone serotonin which makes us feel good and reduces stress and anxiety. The sweet taste of sugar is liked by most people from birth and indulge in eating them for sugar cravings. Sugar is also known to release endorphins also known as “happy hormones” that is the reason why we also crave them when we are sad or generally stressed.
How do we control this urge? First we should start with understanding what is your daily sugar intake and what are the main sources of it. Let us explain this through an example of the common sugar foods consumed by us on a daily basis like a cup of tea/coffee, sweetened cereals like cornflakes, musselli aerated drinks or sweetened drinks like packaged juices & lemonade along with one or two desserts/chocolates through the day.
Here is a quick list of a calories per serving:
Sugar coated cereals- 127 kcal (3/4 cup)
Tea spn of sugar- 20 kcal
100 ml aerated drink/soda- 37 kcal
1 chocolate- (plain Bar , 49 g of chocolate) 250 Kcal
Packaged juice-110 kcal (250 ml)
Energy drinks-152 Kcal (350 ml/one can)
All this roughly mounts upto 700 calories if you have one of each of these things listed. Incase you are looking to lose weight than you just require 2 tea spoons of sugar in a day. Besides processed sugar doesnt have any health benefits . Read here to know how it affects our health. (more…)— this article is written by a dietitian @ FitHo