Good Lifestyle

How many times during the day are you prey tosinge of sugar? You are at your desk doing work when, suddenly, your sweet tooth begins. Instead of finishing this report, your boss shocked you, you are focused on where you can get a chip chip cookie. Sugar cravings come to the worst time and can be really hard to resist. But it's possible.

"Eating a varied diet that feels fresh and interesting will help distinct desires," saysKeri Glassman, MS, RDNand founder ofNutritional life. "The meals Blands and repeated continuously will no longer want you to make a new different flavor and pin with" what's new "after an unsatisfactory meal," says Glassman.

The key is to avoid sugary strands before leaving and fortunately, there are many ways to do it. Here are 20 nutritionist means - recommended to avoid getting the trigger for a sugar stroke. Read on and for more than one healthy diet, do not miss7 healthiest foods to eat right now.

Make sure to integrate all food groups when preparing a meal. According toNutrition stripped founder,McKel Hill, MS, RDN, LDN, people do not realize that they are missing in their meals and it could be detrimental. "I found in my practice that often crutches sugar because of the diet generally unbalanced as a whole," she says. "At the time of the meals, they may have sufficient fiber to keep them physically full or may lack protein enough protein to protect or sufficient healthy fat. All macronutrients work together to keep our blood sugars stabilized and we protect us so we need everyone. "

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Fodmap diet Expert and dieticianKate Scarlata, RDN Explain that skipping meals leads to our bodies for needing fast fuel, so we are more likely to grasp the first sweet thing we can have our hands. "When you get sweet snacks, sweet snacks become a quick solution for steep blood glucose," says Scarlata. Make sure you enjoy three well-balanced meals daily, and if you need a snack, opt for a fiber and a high protein.

When a desire to dig, instead of running for the candy drawer, try something that will give you fuel. "If you need a sugar stroke with energy that will last longer, try to make amountain mix with almonds, dried fruits and some dark chocolate chips, "saysBonnie Taub-Ten, RDN, creator ofBetterthandieting.com and author ofRead it before eating - taking you from the label at the table. "This snack is portable and will not only provide this sweetness that you are looking for, but you will also get protein and healthy nuts, as well as iron and fruit fiber."

Remain hydrate At innumerable benefits, and here is another one. "Drink a lot of water so you're not mistaken a desire to be thirsty," says Paleo ExpertDiane Sanfilippo, Certified nutrition consultant andNew York Times best author ofPALEO PRACTICAL and21-day detox sugar. We often confuse our thirst for hunger, so before grabbing transformed snack, drink a bottle of water or a flavored selTzer, then see how you feel.

Here is another reason for the meal plan. According tocetogenic regime expert,Maria Emmerich, The upcoming planning will ensure that you eat something healthy. "Have without sugarfondness On hand for Quell, desires help, "she says." When you start by Keto, there could be cravings that hit but once your ceto, cravings are a thing of the past. "

This may seem unrelated, but according to experts, the amount of sleep you get is directly correlated with sugar cravings. "It is well documented that people who are deprived of dormancy of sweet food," says the expert on nutrition and the author ofColor,Frances Largeman-RothRDN. "We were all there. You did not have a good night nightto sleepbut you must be productive the next day, then you leancaffeine And the sugar for a boost. It works in the short term, but in the long run, it leads to a bad diet and a potential weight gain, "she says.

This may seem silly because salt and sugar are total opposites, but eating many salty foods can bring to sugar cravings. "The salt is ideal for seasoning, but avoid super salted foods," says Glassman. "They can trigger a desire for sweet foods, which is often why dinners often allow to want to head directly to the dessert menu." Season food with other spices before going to salt.

We all know how muchprotein It is up to our diet, but making sure we have enough for each meal is also useful for avoiding sugar desires. "Eat protein and fiber at each meal! This is the most important tool you could have on your plate," saysBrooke AlpertRDand author ofThe detoxification regime. "Proteins and fibers help slow the absorption of sugar to prevent glycemic peaks that would make you want sugar more sugar. In addition, they prevent you from staying longer, leaving you more control over your choices Food and less likely to dive into this cupcake! "

"If a desire for something sweet like a piece of chocolate or a spoon of ice cream persists, to have it just," saysJessica Levinson, Ms, rdn, cdnand author of52 week meal planner. "Trying to satisfy the desires with other" healthier "foods or to be limited to having a food that you want to eat too much. As we often say, the forbidden fruit has the taste of the sweetest." So, eat your piece of cake, do not feel bad, then move on.

Sometimes cravings can be so strong that you think your body needs sugar, but according toMonica Austlander Moreno, MS, RD, LDN, nutrition consultant forRSP NutritionThis is a formed response. "Sugar cravings are often a conditional answer," she says.

"It's either a rooted habit for you to have a piece of chocolate or something sweet after a meal so your body starts to ask", explains Moreno. "The envy can also be an emotional demand. Maybe you are stressed, sad or anxious, so you think you need chocolate to feel better," she adds. Instead of thinking about this as something you need, think about sugar as something you want, but will try to avoid.

Understand why you want sugar can be a major index to help you overcome it. "Kind down your reason" Why ", says Glassman." The desires can be triggered by emotions, behaviors or emotionsNutritional deficiencies. The next time you absolutely want ice, ask yourself, is it pure. Do you feel happy? Sad? Stressed?, "She explains. Ask these questions and try to go to the bottom of why you want what you can help to overcome the feeling of the future too.

"Have regularly programmed meals. The worst thing you can do is to let yourself be so hungry as you lose all control over your next food choice," says Alpert. "Have meals or snacks every four hours help stabilize Your blood sugar levels, stay satisfied and control until your next meal. "Losing control during a desire is one of the main reasons people who give them.

"I do not know if it is possible to eradicate the desires of sugar because they are part of being human. But I think that nature has given us fruit for a reason," says Largeman-Roth. "It's naturally sweet and loaded with fiber to help us feel full. It also offers a host of benefits, including antioxidants that help our body andThe skin remains young and in good health. Train your body to skid fruit instead of treated sugar will be greatly beneficial for your overall health.

When a desire for sugar strikes, try to deceive your mind with a soft snack, but not one. "Having sugar-free snacks assures you that you do not fear and you catch something you will regret," says Emmerich. Sugar cravings can be hard to fight at first, but sweets without sugar will deceive you to think that sweetness is sweetness.

"Make sure that 85% of your meals include healthy natural foods such as fresh produce, lean protein andhealthy fats. The 15% more may include treats, "says Scarlata." If you are banning certain foods, you do not often want them. And honestly, I do not think it's necessary to abandon the sugar fully . A little treatment here and it never hurts.

According to the hill, sugar cravings can mean that you eat foods that do not fill up. "We know that bothfiber and healthy fats take longer for our bodies to digest, but the protein also works to protect ourselves and when all combined combines can help curb the desires of sugar later in the day or after the meal, "she says .

Soft defeat is a natural diamond that stops the desires of sugar in seconds and Alpint recommends them to its customers. "This pinty size diamond is all natural and clinically proven to help stop sugar cravings before you start," she says. "I gave them to my customers regularly and I see a big change!" Try one after a meal or while you encounter an agreement.

Mike Roussell, Ph.D., founder ofNeuro coffeeHe has an interesting idea to mentally approach desires: "Many people think that their cravings become bigger and larger until you give them," says Dr. Roussell. "But that's not the case. Instead, consider your sugar tash as a wave, it will become bigger and stronger, but it will eventually end up substitute and dissipating like a vague." Dr. Roussell explains that this is a technique used for people who are trying to stop smoking developed by the Alan Marlatt psychologist, Ph.D.

Another excellent way to fulfill his sugar cravings is to give your mouth another distraction. Whether chewing gum without sugar, drinking a cup of hot herbal tea, or just do something else, let the crisis pass. "Allow enough time to go while you drink or wait for the hot tea of ​​the piping allows you to think through the need," says Moreno. Most desires are superior to 30 minutes.

Whileintermittent fast Works for some people, it may not be a good idea of ​​someone with a sugar problem. According to Sanfilippo, the jumping breakfast can lead to sugar cravings. "Eat a breakfast that is based on protein with healthy greases," she says. Because the first choice of your body for fuel is sugar, if you jump or lesine your first meal of the day, you are going to want an energy you need. Sanfilippo recommends eating two or three hard eggs with green vegetables, Evoo and lemon, and a handful of raspberries or blueberries for breakfast. For some ideas, check19 high protein breakfasts that hold you fully.