When stressed or exhausted, the body tends to look for sweets because carbohydrates stimulate the release of serotonin - a neurotransmitter that brings a pleasant feeling. However, sugar is a leading factor leading to weight gain and obesity. Here are some tips that can help reduce cravings for sweets while on a weight loss diet.
Eat a snack with fruit when you crave sugar
Fruits have a natural sweet taste and are rich in nutrients and fiber, which helps create a feeling of fullness. Fruits with low sugar content such as apples, plums, green mangoes, pears or guava are suitable choices. Fruit can be combined with unsweetened yogurt to enhance flavor while still ensuring nutrition. Berries such as strawberries, grapes, and blueberries are also low in sugar, and are rich in antioxidants and anti-inflammatory properties, which are beneficial for overweight people.
Drink chia seed water
Chia seeds contain soluble fiber, omega-3 and many plant compounds. When exposed to water, soluble fiber blooms into a gel, helping you feel full longer, reducing calorie intake and limiting sweet cravings. Chia seeds can be water-ments, made into pudding, put into coffee or desserts.
Eat sweets but in very small portions
If your cravings cannot be cured, you can eat a small piece of cookies or mini candy. However, the total calorie intake should not exceed 100 calories per time and avoid eating multiple times a day.
Combine many healthy foods
Instead of traditional sweets, choose dark chocolate - a natural source of polyphenols with antioxidant and anti-inflammatory properties, supporting cardiovascular and brain health. Nuts such as almonds, walnuts, macadamia or yogurt are rich in protein and good fats to help you feel full longer, thereby limiting food intake.
Chewing gum
Always bring sugar-free gum to use when sweet cravings appear. Chewing candy helps stimulate saliva secretion, reducing cravings.
Eat on time
You should maintain three main meals a day. Eating 3-5 hours apart helps stabilize blood sugar, avoiding hunger that leads to high intake. Prioritize foods rich in fiber and protein, limit foods high in sugar and fat.
Limit artificial sweeteners
Avoid overusing synthetic sweeteners because they make the brain alert quickly but easily cause dependence, prolonging cravings for sugar.
Many people seek sweets to relieve emotions such as stress, boredom or anger. However, sugar cannot solve these mental problems, even increasing the risk of being overweight and inflamed. To avoid emotional sweets, relieve stress with activities such as exercising, chatting with friends, or relaxing in the evening by reading, watching movies, listening to music. When a sweet craving arises, get up and walk for a few minutes, move around the house or in the park to change direction of thinking.
