Let’s face it: We all eat a lot of sugar—and not just on Halloween. It’s basically in everything — even foods you don’t think are particularly sweet, like bread or salad dressing.
According to the American Heart Association, women should take no more than six teaspoons increased sugar per day and men have no more than nine teaspoons of added sugar per day (equivalent to about 100 calories for women, or 150 calories for men). As a general rule, I advise my clients not to aim for no added sugar at all.
However, most Americans consume about double or triple that amount. And with many of us getting ready trick or treatIt’s hard to resist packaged snacks and candy bars when cravings come.
That’s not to say there’s no place for conscious recreation here and there (hello, fun-sized Snickers!), but our daily habits, like adding sugar to our coffee or eating ketchup with our burger, can really add up. If your sugar habit has increased this week, here’s what to do:
1. Eat your candy, of course!
When you avoid unnecessary sugar sourcesYour body will lessen your appetite for it, and your taste will change to recognize and appreciate more natural sources of sugar. You might be surprised when apples, carrots, and beets taste just as sweet. Cashews and pecans “sweet” are great nuts.
2. Make sure you get enough calories.
Sounds like a joke, right? But often when we go on a diet, we too much restriction It ends with cravings. When you don’t eat enough, or eat the wrong things, your body starts looking for fuel quickly, as a way to compensate. so, what are you doing? Crave sugar! Sugar gives you quick energy, even though it isn’t power quality.
The only way to get around this is to eat whole foods, and break down The cycle of sugar cravings once and for all.
3. Add protein to every meal.
When you eat a heavy, starchy meal, like a giant bowl of spaghetti, you’re pretty much setting yourself up for that guaranteed gelato craving. All those noodles without fiber or protein Like a big bowl of sugar.
These calories are quickly absorbed and not absorbed Makes you feel full or satisfied. What do pasta lovers do? Try a big bowl of veggies, topped with lean protein and topped with a bit of pasta versus the other way around. This also applies to salads – load the vegetables first, then add protein or carbohydrates on top.
4. Reduce added sugars.
The slice of multigrain toast you eat for breakfast, and salad dressing labeled “light” may be loaded with added sugars. This is why reading and reading is so important Read posters! Avoid sneaky ingredients like “dextrose,” “fructose,” and “maltose” in packaged foods, or avoid foods packaged together. A drizzle of cold-pressed olive oil and a fresh squeeze of lemon is the perfect combination to get… light salad dressing.
5. Just run away from your cravings.
For this trick, you can achieve two healthy things at once: Calm the urge to exercise. a Study published in PLOS One Showed short bouts of physical activity (eg 15 minutes WalkReducing cravings for sugary snacks among overweight individuals. I also see clients reaping a mental benefit here. When you are proactive in doing something that is good for you, the thing that is not good for you suddenly becomes less attractive.
6. Replace sugar with spices.
Get to know your spices! Increasing flavor in your meals and experimenting with spices may make you crave less sugar. cinnamon And nutmeg is the perfect touch to plain yogurt or oatmeal. They will enhance the flavor in any dish and come with their health benefits to boot.
7. Get rid of the salt.
When you dine out or eat packaged and processed foods, you likely consume Too much sodium. This is often true even when you’re eating something “clean” like grilled salmon and stir-fried spinach from your favorite “healthy” restaurant.
Throw a shaker. When you satisfy your cravings for naturally salty foods like olives, your cravings for sweets will decrease, and you’ll be tempted to eat naturally sweet snacks like herbal tea or fruit when those cravings come. Choosing clean foods leads to choosing more clean foods, regardless of cravings.
8. Talk to yourself.
When it comes to giving up a sweet habit, sometimes sitting by yourself helps. Ask yourself, “Do I really crave this bag of candy or is it so just a habit? ” If you have real passion You may be able to avoid it with a sweet herbal tea (no sugar!), a naturally sweet snack like an apple or better have a portioned option, like a square of 70 percent dark chocolate. If there’s no real desire at all and it’s just a habit, well, replace that activity with a new activity, like reading a book, going for a walk, or taking a warm bath.
This article was originally published TODAY.com