In the current obesity crisis, it is not surprising that more people than ever before are struggling to curb their intake of high sugar, high salt and fat-loaded foods. Thankfully, there are a few simple approaches available, which can help to both reduce sugar cravings and lose excess weight.
Reduce Sugar Cravings - Limit Animal Protein, Cut Salt Intake
One great reason to consider following a vegetarian, vegan or macrobiotic diet is because there is a clear link between consuming high amounts of animal protein and sugar cravings. In Macrobiotics For Dummies, as a simple way to reducing sugar cravings, Varona (2009) recommends first cutting intake of animal protein in half and if this does not make a significant difference, try eating a macrobiotic or vegetarian diet for a few weeks.
Making changes to salt intake will also have an impact upon sugar cravings and may even lead to weight loss, as a result. Switching from table salt to sea salt will help, in addition to removing salt from the dining table, to follow the 'out of sight out, of mind' approach.
Eat Regularly - Avoid Sugar Cravings, Lose Weight
Eating three meals and two to three healthy snacks may not sound like a sensible approach to weight loss, but research studies have clearly identified that those who skip breakfast tend to be of a greater BMI (body mass index), than those who make time to eat breakfast each day. This is largely down to blood sugar levels, as the longer you go without food the more likely you are to have a sudden blood sugar crash and crave sugary foods and snacks.
Taking a couple of healthy snacks to work, such as a muesli bar, seeds or pro-biotic yogurt, will help to regulate blood sugar levels and thus reduce sugar cravings in addition to helping lose excess weight. Eating health snacks, rather than sweets, chocolate, cake and crisps, is a good practice for the whole family to get into, especially children of school age.
Combat Sugar Cravings - Eat More Vegetables and Whole Grains
Another useful tip to help combat sugar cravings, as suggested by Varona (2009), involves eating more vegetables and whole grains. This is because these healthy foods contain complex carbohydrates, which are a valuable source of energy and failure to eat sufficient amounts of vegetables and whole grains is recognised to lead to cravings for simple sugars.
A simple way to eat more vegetables and whole grains is to make fruit and vegetable juices; this can be fun for children too, especially with all the different coloured and tasty vegetables available. Rather than just sticking to the usual carrots, beans and peas, try varying the types of vegetables, this helps children learn more about healthy eating and can also help maintain a healthy weight.
As highlighted above, there are plenty of simple ways to reduce sugar cravings and lose weight, through making key changes to dietary intake. Reducing salt intake and limiting intake of animal proteins is a good place to start, while following a vegetarian or macrobiotic diet will also help. Eating regular meals and healthy snacks helps to regulate blood sugar levels and eating more vegetables and whole grains curbs sugar cravings, with both helping to maintain a healthy BMI.
Source:
Varona, V. (2009) Macrobiotics For Dummies London: Wiley Publishing
Kate Le Page - Kate Henning-Le Page writes about eating disorders, body image and recovery issues. She specializes in anorexia recovery.
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