Let’s face it: We all eat too much sugar — not just on Halloween.
According to the American Heart Association, women should consume no more than 6 teaspoons of sugar per day and men no more than 9 teaspoons per day (equivalent to approximately 100 calories for women and 150 for men). increase). As a general rule, I advise my clients not to add any sugar at all.
However, most Americans consume about double or triple this amount. And with many of us getting ready to trick-or-treat, it becomes even harder to resist packaged snacks and candies when the craving comes.
This doesn’t mean there isn’t room for conscious indulgence here and there (hello, fun-sized Snickers!), but it does mean that our daily habits, such as adding sugar to our coffee or ketchup on our burgers, are addictive. Habits can really add. Up. If your sugar habit gains momentum this week, you should:
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1. Let’s eat sweets naturally!
When you avoid unnecessary sources of sugar, your body stops craving them and your palate shifts to recognize and appreciate more natural sources of sugar. You may be surprised to feel it. Cashews and pecans are great “sweet” nuts.
2. Make sure you are consuming enough calories.
Sounds like a joke. However, when we are on a diet, we often become too restrictive and end up losing our appetite. So what does it do? I want sugar! Sugar is not high quality energy, but it gives you instant energy.
The only way to avoid this is to eat whole foods and completely break the sugar craving cycle.
3. Add protein to every meal.
Eating a heavy, starchy meal, like a giant bowl of spaghetti, guarantees a craving for gelato.
These calories are absorbed quickly and do not keep you feeling full or satisfied. What do pasta lovers do? Add lean protein and try a large bowl of vegetables topped with a small amount of pasta. Eat your vegetables first, then add protein or carbs on top.
4. Reduce added sugar.
Slices of multigrain toast for breakfast and salad dressings labeled “light” may have added sugar. This is why it’s so important to read, read, read labels. Avoid sneaky ingredients such as ‘glucose’, ‘fructose’, and ‘maltose’ in packaged foods, or avoid packaged foods altogether.
5. Just run away from desire.
With this trick, you can accomplish two healthy things at once: Quiet your cravings and start exercising. A study published in PLOS One showed that short periods of physical activity (such as a 15-minute walk) reduced cravings for sweet snacks among overweight people. We also see clients reaping the spiritual benefits here. When you actively do things that are good for you, things that are not good for you suddenly become unattractive.
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6. Replace sugar with spices.
Get to know your spices! Adding flavor to your meal and experimenting with spices can make you crave less sugar—cinnamon and nutmeg are a great addition to plain his yogurt or oatmeal. Adds flavor to any dish and offers unique health benefits.
7. Discard the salt shaker.
Eating out or eating packaged, processed foods probably consumes too much sodium. This is true even if you
Throw the shaker. When we satisfy our salty cravings with more naturally salty foods like olives, we tend to have less sweet cravings and go for naturally sweet snacks like herbal teas and fruit when our cravings run high. Any desire leads to cleaner food choices.
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8. Chat with yourself.
Introspection can help you break sweet habits. Ask yourself, “Do I really want this bag of candy, or is it just a habit?” If you’re really craving it, you may be able to avoid it with sweet herbal teas (no sugar!), naturally sweet snacks like apples…dark chocolate. If you don’t have any real cravings at all and it’s just a habit, replace that activity with a new activity like reading a book, going for a walk, or taking a hot bath.
This article originally appeared on TODAY.com.
