I’m going to start with the bottom line first!
We need to stop thinking our cravings for sweets and sugary foods need to be “controlled.” Instead, let’s think a little deeper about what might be missing from your diet and what your relationship with food is like. If this work seems daunting or difficult, working with a professional who uses a “non-diet” approach can be helpful. How does that sound?
Cravings and why we get them
We are conditioned to think there is something wrong with us if we crave sugar, especially if diet culture is constantly whispering in your ear that sugar-containing foods are “bad.” Well, spoiler alert: They’re not. Sugar cravings can somewhat easily be managed by learning how to understand sugar cravings and making a few small tweaks to your eating patterns and your mindset.
When we start the day our first meal needs to have a decent amount of protein so that we ingest enough leucine that we maintain the muscle mass we already have on our body. Without sufficient protein we may well lose some of that muscle mass as our body goes about it’s tasks for the day. Cravings will come when our brain feels it is low on carbohydrates the preferred fuel of the brain and the signal will be pretty strong. If we have eated sufficient protein in that first meal we will not only be preserving muscle mass but we will also be stabilising our blood sugar levels – pretty much for the rest of the day.
Don’t skip meals though…
It’s when we push through the day and miss a meal we start to get those cravings again. Having said that they will be far less amplified if you have had the decent protein hit as part of your frist meal. (Notice I didn’t say breakfast there) You eat when you are ready, we’re all different. As explained int e prvious point, the leuince you get in that first meal needs to come from a protion of protein that is about 15 – 30g. On the plate that looks like, 3 eggs a sprinklin of smoked salmon and a handful of almonds. You could substitute some of that with a protein shake which means less chewing and more convenience but don’t rely on those shakes if you can help it IMHO. So start well but also stay on track with a meal, avoid snacking if you can help it. Those stable blood sugars will remain more stable it you don’t snack.
WHO RDI
Sorry couldn’t help myself. World Health Organisation’s recommended daily intake of sugar is: 12 teaspoons! That’s about 50g. There are 4 calories per gram of carb. I think that number 12 is quite high, again in my humble opinon. If you eat lots of processed foods it would be quite easy to get there quickly. If you watched That Sugar Film you will know what I mean. If you haven’t watched it I highly recommend you do. It will change your outlook for the better and your view on the western world in general.
Just Eat Cake!
I love me some carrott cake. If I am out and about I will grab a cuppa tea and a piece of carrott cake. I love it. Why not. It takes me away from my health goals I know but I don’t do it every day. THE KEY HERE – ITS NOT OFF LIMITS. If I want it I have it I then walk away satisfied and not craving something I enjoy. What is your favourite food that you enjoy but know it is not taking you towards your goals? Enjoy it, see it for what it is and move on…happy!