Sugar is inventivatbly one of the biggest culprits when it comes to eating clean. Sugar also creates a cycle of cravings that can be hard to control once it’s reintroduced into your diet. The longer you block it out, the easier it becomes to control your sweet tooth. It’s never an easy task but with these fitness tips you’ll be on your way to staying sugar and craving free.
Opt For Nut Flours: You can create some awesome recipes using nut flours! Create a simple pancake, then top it with some berries, or low sugar all natural jams. The natural fats in the nuts will fill you up while leveling out your blood sugar. There are a whole host of recipes to be found online. Here’s one of the the most popular on Pinterest!
Increase your Natural Fats Using Fat Bombs. One to two servings of a fat bomb will have you FULL in an instant! Next time you want to reach for sugar think fat instead! You can also do this by adding natural fats such as organic coconut oil to your night time tea or decaf coffee. A warm hot drink with natural oils soothes the beast and allows you to fight late night cravings.
Our recipe for Low Carb Cashew Fudge is a good example of something that could be eaten at night in place of a high carb snack to banish your sweet tooth.
I’ve said it about a million times BUT I’m going to say it again…. Magnesium! Taking magnesium later in the day or before bed can give your body what it needs to combat your sweet tooth. It allows your body to naturally calm down (internally). It also prevent cravings for chocolate, a major culprit during “that time of the month.”
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Keeping the sweet tooth at bay can be even easier when you supplement with glutamine. I personally take mine when I’m having carb craving but still want to maintain a low to moderate carbohydrate intake. The minute I start inching for some sugar, I take a small dose of Glutamine in water (2.5 – 5 grams). It doesn’t have a flavor so it allows me to combine it with any beverage. Choose a brand that’s gluten free, dairy free, and soy free. Try not to exceed 10 grams per day.
Muscle recovery: If you’ve been hitting the gym hard, you know that your carb and sugar craving increase. This is because the stored sugars (known as glycogen), are being used to fuel your muscles. As the sources of glycogen in your muscles and liver decrease, your cravings increase as a way to “re-stock” your supply. For this reason, it’s important to also give your body a little more carbohydrates at least once a week as a way to replenish some of the muscle sugars. This will also keep you from having too many binge days. To do this make sure that you are only eating good sources of carbohydrates (not sugars). I try to place mine in the middle of my heavy weight lifting, or activity days.
Increase Your Protein: Earlier this week I talked about 5 bad habits replaced by a protein shake, one of which was sugar cravings. By increasing your protein intake and eating protein through out the day, your body is able to keep a more stable blood sugar level. When sugar levels go down, hunger spikes (sometimes dramatically), these spikes will have you grabbing for the closest, highest carbohydrate food. The intensity is further increased if you’ve waited WAY too long to eat OR you’ve been eating unbalanced meals.
In a study performed by the American Journal of Clinical Nutrition, they found that a high protein diet was able to decrease blood sugar by as much as 40 percent. Fasting triglycerides also decreased, suggesting that high protein diets could have an impact on cholesterol over time.
With the fasting glucose concentration used as a baseline from which to determine the area under the curve, the high-protein diet resulted in a 40% decrease in the mean 24-h integrated glucose area response. Glycated hemoglobin decreased 0.8% and 0.3% after 5 wk of the high-protein and control diets, respectively; the difference was significant (P < 0.05). The rate of change over time was also significantly greater after the high-protein diet than after the control diet (P < 0.001). Fasting triacylglycerol was significantly lower after the high-protein diet than after the control diet. Insulin, C-peptide, and free fatty acid concentrations were not significantly different after the 2 diets.
Recap: Eat more protein through out the day. Take magnesium to keep cortisol levels more steady to help with blood sugar levels. Increase your healthy fats and reach for them when you want something sweet. Add in nut flours to decrease carbs naturally and increase good fats and proteins. Glutamine is your friend, use it to banish your sweet tooth when times get rough!