We all know that feeling of those sweet morsels calling your name.
Yep, many of us struggle with that internal dialogue, even if it’s so unconscious we don’t know it’s happening until we’re face first in box of Krispy Kremes.
Want to get a handle on your sugar cravings? You need to understand the reason behind the craving before you can treat it.
Why you crave sugar.
Don’t feel alone if you struggle with saying no to sugar. Studies have shown that fructose actually decreases the hormone leptin, which helps you feel full, while reducing the body’s natural suppression of ghrelin, which makes you feel hungry. In other words, the more sugar you eat, the hungrier you get.
At the same time, fructose floods the brain with dopamine and serotonin, also known as happiness hormones. Combined with an emotional attachment to sweet foods and treats, sugar makes us feel good. At least, temporarily.
Cravings beget cravings.
Once you’re on the fructose train, it’s hard to get off. When the sugar high and happiness hormones drop off, the brain freaks out and wants its second hit. Like, now. Is it any wonder lab rats have actually chosen sugar over cocaine?
How to stop sugar cravings.
First, a little mindfulness is in order. Really examine the reasons behind the cravings. Have you just indulged in something sweet and your brain is looking for the second hit? Are you just accustomed to sweet tastes? Are you stressed and turning to sugar for comfort?
While there are slightly different approaches for each craving, the only thing that really works is to stop eating sugar (for at least eight weeks). By filling up on fresh veggies, protein and healthy fats, you’ll “crowd out” sugar cravings and recalibrate your appetite and taste buds.
You might have some intense sugar withdrawal symptoms to start with, but it’s all worth it for the freedom you get in the end!
Given in to a craving?
It’s not the end of the world. Hey, we even give into our cravings sometimes, especially when it’s a special occasion. Is it your birthday? Go on, eat that cake! Obsessing over avoiding sugar can be just as unhealthy for your relationship with food as bingeing on the stuff.
And, yeah, sometimes a bad day at work can throw you into a sugar-eating spiral. But with the right foundations and support systems in place (like our I Quit Sugar: 8-Week Program), we promise you can get back on the wagon.
We originally published this post in November 2016. We updated it in June 2017.
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