One of the hardest things that could happen to someone who’s on a diet is start getting sugar cravings. You could be very disciplined and consistent in your food choices but sugar cravings can seriously derail your diet and turn you into a raging sugar-craving monster, ready to get any sugary thing into his mouth to stop the incessant cravings. So, why do these things happen and turn you into Mr. Hyde?
The number one reason is that sugar is an extremely powerful drug capable of triggering the release of the feel-good compounds known as endorphins as well as serotonin. Once the sugar in your blood starts clearing off, energy levels start decreasing rapidly, which makes you want to eat sugar again. It’s a vicious downward spiral.
In this article we present you 4 different strategies meant to aid you in controlling these sugar cravings in the long-term, help you remain consistent in your diet and reach your fitness goals.
Strategy no.1: Increase carb intake ( yes, you read that right !! )
If you keep experiencing low energy levels, aren’t satisfied with your choice of diet and having the feeling that you are deprived of something, it’s very likely that you aren’t getting enough carbohydrates. It may sound strange at first, since up until now you’ve been told that decreasing your carb intake is the main method to shed the excess fat around the stubborn areas around the stomach or the buttocks. But, actually there is no need at all to eliminate carbs from your diet completely.
The standardly prescribed percentage of 20-30 of your total daily caloric intake is quite enough to keep the levels of glucose in your blood stable throughout the entire day. You should always make sure that you eat carbs that have lots of fiber in them and are low on sugar, which will enable they are digested in a slow manner. Always strive for eating veggies that are low on starch like broccoli, green beans, cauliflower, sweet potato and grains like quinoa and oats.
Strategy no.2: Increase satiating protein intake
Protein is the most satiating of the macronutrients. It has a bigger effect on suppressing hunger than carbs and fat in comparison to when they are consumed in regular diets filled with junk food. Diets based on high protein intake also increase thermogenesis in a much bigger extent than those diets that are based on different ratios of macronutrients even though they make you eat the same amount of calories.
Plus, the higher your protein intake, the more muscle mass you will build, and the more muscle tissue you have, the higher the metabolic rate, which in the end results in you burning even more calories, even when you are resting. For achieving optimal results, strive to eat 40-50 % of your daily calories from protein sources. Opt for lean ones like red meat, chicken, egg whites, non-fat dairy products or some whey protein. Include protein in your every meal, and eat around 5 -6 meals a day.
Continues on next page…