Does the song “Sugar, Sugar” describe your cravings? When it comes to these decadent delights, you can’t ever have just one. Sweets aren’t the enemy, so don’t deprive yourself. The key is balance and control. Here are some tips to keep that sweet tooth behaving…sweetly.
- Eat meals at regular times. In fact, eat small meals five or six times each day. If you don't allow yourself to become overly hungry, you can control what you eat.
- Include protein and small amounts of fat every time you eat. Protein and fat in foods help satisfy our hunger longer, plus they're necessary parts of a healthy diet.
- Decrease your reliance on caffeine. Caffeine can increase our stress, which can also increase our desire for sweets.
- Avoid sugar substitutes. Sure, using Nutrasweet, Splenda or other sugar substitutes gives you that sweet taste without a lot of calories. But it also perpetuates the need for sweets, locking you tighter into sugar dependence.
- Look for whole foods. Instead of fruit roll-ups, eat real fruit. Choose a baked potato instead of frozen spuds or French fries. Make your own rice pilaf from brown rice and herbs instead of using a boxed mix. Your body will thank you by reducing its sweet cravings.
- Drink plenty of water. In fact, every time you eat a meal, drink a glass of water. And every time you crave sweets, drink another glass.
- Plan one sweet treat every day. Perhaps you'll eat two cookies with lunch, enjoy a Fudgesicle for an afternoon snack or eat one to-die-for piece of chocolate after dinner. This way, you won't have to deny your desire for sweets, but you keep the cravings under control by planning for them in advance.
- Keep a diary of your sweet cravings. Write down the time you crave sweets, where you are, what you're doing, what you're feeling and how you deal with it. For example, perhaps you're at work midmorning, stuck in a meeting with donuts on the table, feeling bored, tired and deprived. Do you eat those donuts, or do you munch on the handful of trail mix you made at home (soy nuts, walnuts, sesame seeds and raisins)?
Comments
Date: 03/23/2009 - 07:50 pm
Protein, in whatever amount you tolerate 5 times per day means few or much more controllable cravings. Beleive me!!
Even if you give in, as you will, you do not consume the extremely large quantity of sweets. Instead, you either resist, or stop eating them sooner than before. It is hard to include protein, especially if you are a girl, I think. So many of us do not PREFER protein over the carb items. However, protein keeps you fuller feeling much longer, thereby, decreasing the I am dying for ______ so common with cravings. Advantedge drinks contain 17 grams of protein, 110 calories and work well utilized once or twice daily. Chicken breast, turkey or ham lunchmeat,1 egg with 2 extra whites are all great protein sources. If you choose the fast food, double the meat and half the bread...get two small hamburgers get rid of two buns and you got a ton of protein...likewise the grilled chick breast sandwich...get rid of one bread and lite on toppings is great, as well. Try it and prove it to yourself!
Date: 03/11/2009 - 12:23 am
how i wish i can really control my cravings.
Date: 01/17/2009 - 09:00 pm
Sounds like GREAT advice about the sugar thang, but what about feeling "tired" all the time.
I rarely get "fruits" but plan on getting into a Good Food Box program where we get fruit from producers for a great price.
I know that Trans Fats have been blamed for feeling tired all the time. I recently had my blood works done at my doctor's and nothing was out of the ordinary but I am "menopausal" after having had a Hysterectomy 6 yrs ago and am wondering how my "hormone" level is doing. Could this affect the way I am feeling and now am getting "freezing spells" instead of "hot spells".