It’s time we talked about the white stuff or legal crack as I call it. One of the most highly addictive, readily available and destructive substances around to our health.
Sugar is the Holy Grail of fast energy and found in numerous foods. Without it what would we do? Of course, it won’t give you sustainable energy for starters, and then there’s the dilemma of kicking the addiction. It’s a short term fix and the well known saying “a moment on the lips, a lifetime on the hips” has alot of truth in it.
Sugar generally is a poor energy source yet for those who fuel themselves on it they will beg to differ because it is the only thing which can remedy the shakes as they reach for another fix. The real question though is how did they end up with the shakes in the first place?
The good news is you won’t suffer from poor energy levels if you apply all of the key pointers below rather than a select few. I guarantee you will be able to significantly caught back and not feel like crap.
Protein has been shown countless times to improve satiety. What’s interesting is that it does this by controlling your blood sugar levels leading to a more steady energy balance across the day. Cravings kick in when you experience a low in blood sugar levels which will happen all the time if you start your day with a high sugar breakfast cereal. It’s like a drug, it feeds your desire, wears off and then you feed it again. Eating a diet rich in protein will instantly help blunt the desire for sugar.
Fat is your friend as it also helps improve satiety because it’s calorie dense and it also slows down the rate at which your body can absorb and digest nutrients. Essentially you are going to feel fuller for longer. Fats also act as a superb energy source which means that your desire for more energy via sugar should diminish. So start snacking on nuts rather than chocolate.
Starting your day with a low-calorie breakfast cereal and skimmed milk will drive your blood sugar levels sky high. If you then fail to eat for the next 6 hours, you are going to crave sugar. This is why I have all my clients eat every 3-4 hours to ensure there are no dips in energy which leads them to the biscuit tin. Combining points 1 and 2 above with this point will lead to much better appetite control. This means protein, fat and fibre rich meals with some carbohydrates.
Fruit is one of the best naturally sweet tasting foods we can enjoy and use to help replace processed sugary foods which we often run to in our moment of need. Berries are the best choice because they are low in calories, sugar and have a low glycaemic index (GI) which means they are less likely to cause yo yo’ing blood sugar levels. Having said that they are not guilt free, and I would personally recommend you have no more than 1-2 pieces of fruit per day. Have maybe berries in the morning with your protein/fat rich breakfast, and then a banana after your weight session.
Another reason you will turn to sugar for a quick hit is because you eat too little. This will cause low blood sugar, create the need for quick energy and so sugar cravings. By eating 4-6 small meals a day and your post workout shake with a banana, you will notice the need for sugar diminish.
If you can learn to control your body by being smart with your eating, then you will automatically reduce the occurrence of sugar cravings.
Now I’d like to hear from you.
Which one of these tips are you going to try? How do you manage your sugar cravings? Please do let me know in the comments section below.
Love Alexandra x