All of us know that gym is actually the easy part. What’s tough is having control over what we eat. While it’s true that not all food is bad for us but some are and the bad ones are what we have cravings for like ice creams, or more specifically, sugars. Controlling sugar cravings isn’t easy for anyone, not even pro bodybuilders.
When carbohydrates enter the body, they release of the feel-good chemical serotonin. Sugar is a carbohydrate, but carbohydrates come in other forms too, such as whole grains, fruits, and vegetables. The problem with sugar is that when it enters, it releases quick bursts of energy which is addicting to the body so it craves sugar.
“Sugar also releases endorphins that calm the mind and offer kind of a natural high,” says Susan Moores, MS, RD, a registered dietitian and nutrition consultant in St. Paul, Minn. Americans overconsume sugar, averaging about 22 teaspoons of added sugars per day, according to the American Heart Association, which recommends limiting added sugars to about 6 teaspoons per day for women and 9 for men.
With all these problems, here we list six ways which could potentially help you remove your sugar cravings if you have any or just help you to stay away from sugar so you can get that chiseled physique you always wanted.
1. Walk Away
When you see something sugary in front of you, just walk away from it so that there is no sugar content near you when the craving hits. Think about something else like taking your dog out for a walk.
2. Eat at Regular Intervals
Eating at regular intervals helps one stay away from sugars. When you are hungry, the mind tends to eat sugary items. Try eating foods rich in protein or fibrous carbs like oats and oranges which are healthy as well as keep you full for a longer duration.
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3. Get Loads of Sleep
If you get a sufficient amount of sleep in during the night time, you are less likely to crave sugar throughout the day. People usually use sugar for those little energy butbursts to get them through with the day.
4. Drink Plenty of Water
Sometimes all we need is a glass of water but we feel like we are hungry so we tend to eat. Drinking enough water will not only help you remove your cravings but also keep you slim as you are actually consuming zero calories when you drink water.
5. Eat Foods Rich in Chromium and Zinc
Zinc can be found in whole grains, Brazil nuts, pastured eggs, and oysters. Zinc, from animal sources, is absorbed better because it does not contain phytates which are present in plant sources. The human body needs zinc for insulin and glucose utilization. A deficiency can lead to sugar cravings. Chromium, on the other hand, is found in foods like broccoli, apples, whole grains, and pastured eggs. Chromium regulates blood sugar levels and thus helps in reducing sugar cravings.
Meditation is a great way to help reduce sugar cravings. Research has shown that stress builds up inside the body and leads to the formation of the cortisol hormone which in turn increases blood sugar levels. Meditating once a day reduces the formation of stress and hence cravings.