5 Ways to Help Reduce Sugar Cravings

Sugar cravings seem to be inevitable, especially when following a calorie deficit. Throughout my 25 years of helping people lose weight, one thing is clear - sugar cravings are one of the top challenges facing the weight loss community. While it appears nearly impossible to avoid sugar yearning when adhering to a calorie deficit, there a number of ways to help lessen the desire for sugary foods. Here are 5 things you can do to help mitigate sugar cravings:

• Increase sodium intake – sodium is the number one electrolyte in the human body, and plays numerous physiological roles including nerve conduction, muscular contraction, hydration, among many others. When the human body does not have enough sodium, the body can help alleviate this is by introducing more sugar into in blood stream. Increasing blood sugar level raises insulin and prevents the kidneys from excreting sodium and, hence, greater sodium retention in the body. More often than not, high blood pressure can be alleviated simply by increasing sodium while reducing sugar intake. Increase sodium between 3000-5000mg per day (2-3 tsps. of Pink Himalayan salt) and watch your sugar cravings drop.

• Increase protein intake – protein is key for helping to reduce sugar cravings since it helps stabilise blood glucose levels. It also helps to keep you feeling satiated and full in addition to helping increase levels of dopamine. Protein intake reduces hunger queues by increasing levels of the hormone leptin while decreasing ghrelin.

• Get 7-9 hours of sleep – although there doesn’t appear to be one single mechanistic explanation for lack of sleep and sugar cravings, sleep plays an important role in glucose metabolism, appetite, and hormone regulation. Sleep deprivation affects hunger hormones including reducing leptin and PYY while increasing ghrelin, insulin, among others. Neurologically speaking, sleep deprivation diminishes areas of the brain associated with food choice and amplify activity of the brain areas that promote eating.

• Eat a diet largely consisting of single ingredient foods – single ingredient foods tend to be calorie sparse, voluminous, and not highly desirable like many processed convenience foods. In addition, single ingredient foods tend to be either high in fibre or protein – both of these play a significant role in satiety. As a result, you end up feeling more satisfied, satiated and full.

• Manage stress – stress is a major stimulus for sugar cravings. This is caused at least in part by the need for serotonin production. When we experience stress, the neurotransmitter serotonin drops (a feel good brain messaging compound) and the stress hormone cortisol increases. Both of these compete for the amino acid tryptophan with cortisol having the upper hand when stress levels are high. With glucose present, the hormone insulin is produced lowering cortisol and making tryptophan more readily available for serotonin production. Serotonin allows one to feel happier, calmer, and more stable. It is also a precursor to melatonin and helps regulate sleep-wake cycles. When you feel stressed try to implement strategies that will better serve you such as:

  • Moving – go for a walk

  • Exercise

  • Nap

  • Get out in nature

  • Talk with a friend of family member

  • Journal your thoughts and feelings

  • Listen to music

  • Practice deep breathing

  • Get involved in a new hobby

  • Partake in constructive or productive activities like pottery, cooking, reading, etc.

If you’re struggling with sugar cravings, consider implementing these changes. If you find that you’re still struggling after making the changes above, message us here and we’ll be happy to help you!

Until next time Fitin10 nation!

Coach Mark