If you are someone who is trying to control your urge of eating sweets but, in the end give in and eat them, then this article is apt for you.
To begin with I would like to clear the myth that ‘If you are craving for sweets it means that your body is in dire need of sugar’…this is an absolutely lame excuse by sugar lovers. If that was the case then your body is always in a need of other nutrients, then why don’t you ever crave for fruits, vegetables or cereals and pulses for that matter.
Her are few reasons you just want to grab that chocolate bar
- A) After the Meals
Sometimes you crave for sugar even after a filling meal- the reasons might be Habit, Your meal type and the signal from your brain.
HABIT: Studies suggest that regular consumption of sugar and sweets causes changes in your brain’s neurochemical network and it will always remind you to have that sweet even after you have had a complete meal.
MEAL TYPE: Evidence suggest that meals which are rich in carbohydrate tend to make you crave for more sugar rather than the meals rich in proteins and fats.
BRAIN CHEMISTRY: A Carbohydrate rich meal causes high levels of glucose in your body which in turn directs the brain to release ‘serotonin’ which is mood elevating neurotransmitter…it gives your body a sudden high and as the glucose levels from simple carbohydrates settle down immediately, your body again demands for that ‘high’ and as you know simple sugars immediately release glucose in the blood and you tend to binge on that sweet..
-Gradually stop that habit of eating sweets after each meal. Remember don’t do it too hastily otherwise you will end up eating a big bowl of ice cream after some time.
-Do make your meals balanced and rich in variety. Include the right amount of complex carbohydrates like whole grain, good amount of PROTEINS like chicken, fish or pulses and beans and ample amount of vegetables. PROTEINS have a strong ability to stimulate the ‘satiety centres’ of your brain thus giving you a feeling of fullness.
- B) WHEN HUNGRY
Being hungry for a long time is one of the major causes behind overeating of that sinful dessert.
SOLUTION you know…eat frequently and have nutritious snacks like fruits, raw vegetables, fruit smoothies, beans salad or chat etc.
- C) UNDER STRESS
Stress initiates our body’s ‘fight or flight ‘response…this causes release of glucocorticoids which try to replenish the body’s energy loss during the condition of stress by demanding more sugar.
The other reason is depletion of serotonins in our brain that makes us feel sad and miserable, this in turn triggers the body’s need to have more carbohydrates.
HOW TO FIGHT IT:
-Divert your attention, take deep breaths, take hot shower, go for a walk, read a good book and even after all this if you still feel hungry grab a fruit or munch on those nutritious nuts.
- D) YOU ARE CRAVING IT BECAUSE YOU ARE SIMPLY ADDICTED:
This is a never ending vicious cycle…you eat sugary food–tastes good, instant, brain is ‘happy’–Blood sugar spikes fast–hormones released in the blood to control this sudden increase in sugar levels–>Blood sugar drops rapidly–>insulin notices the sudden low in sugar levels–>Body takes the signal that it’s ‘starving’ and demands glucose–>Cravings restart.
NO,,that doesn’t mean that you are helpless 😉
HOW TO FIGHT:
-Keep yourself full-keep munching on nuts, dates, low fat cheese slices, fruits and vegetables like cucumber. This will help to not think about about that chocolate bar.
-Leave it gradually: Start having a small piece from that chocolate bar or a small scoop of your favorite ice cream whenever u feel that urge. This way you will not push your body into sudden deprivation
-Combine them: combine your favourite desert with some healthier options. Such as dip few apple slices in chocolate syrup or mix in fruits in your favourite ice cream
-Remove them away from your sight: Don’t keep any sweets in your purse, in your office desk or in your fridge.
-Make them healthier like have a whole wheat pancake sweetened with honey or fruit smoothie (sweeten it with honey or dates) or have fruit cream (with low fat cream).