---
title: "How to Win the Battle Against Sugar Cravings"
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canonical_url: "https://www.drgri.com/blog/how-to-win-the-battle-against-sugar-cravings"
markdown_url: "https://www.drgri.com/llms/blog/how-to-win-the-battle-against-sugar-cravings"
lastmod: "2016-12-30T05:00:00.000Z"
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The holidays are over, and with the beginning of a new year many of us are ready to get back on track with healthy eating habits. Despite our best intentions, however, it can be hard to say no to that inner sugar monster! Sugar cravings are often emotionally and physiologically driven, and winning the battle against them requires more than just willpower.

First let’s cover 4 basic steps for preventing those sugar cravings in the first place.

- The number one strategy for preventing cravings is to balance your blood sugar. This means including protein, healthy fat and fibre with each meal so you don’t get the dips and spikes in your blood sugar that trigger cravings. For example, include avocado, nuts, seeds, olive oil and coconut oil for healthy fats; eat lots of veggies and moderate amounts of fruit and whole grains for fibre; and add lean meats, eggs, fish and beans for protein.
- Avoid artificial sweeteners, which can actually make you crave more sugar and contribute to weight gain. Food and drinks with artificial sweeteners have been shown to spike our blood sugar, increase our risk for diabetes, and do not leave us with the same level of pleasure and satisfaction as foods that are naturally sweet.
- Prioritize your sleep and aim for 7-8 hours/night. Sleep deprivation impacts the area in our brain that controls decision-making, and interferes with the hormones that regulate appetite and satiety. This explains why after a sleepless night you’re more likely to reach for cookies or muffins instead of leafy green vegetables.
- Identify and remove food intolerances, which are common triggers for intense cravings and can trigger overeating. Food intolerances can be identified with a blood test or a trial elimination diet.
But I have a sugar craving NOW…

Following the steps outlined above can significant reduce the frequency of your sugar cravings. For those times when a sugar craving still hits, follow these steps below:

First, identify if your craving is purely emotional (i.e. are you bored, tired, stressed, etc.) or if you’re hungry. If you’re hungry, try snacking on something naturally sweet paired with protein and fat. For example, fresh fruit with plain greek yogurt or a handful of nuts. If your craving is emotional, identify the trigger. This will be important to create a prevention strategy for future cravings.

Next, set a timer for 3-5 minutes and distract yourself. Most cravings will disappear if you can wait it out. During this time, try one of the following activities:

- Go outside or to a different room and let your head clear.
- Journal how you’re feeling.
- Clean or organize something in your home.
- Try a 60 second burst of high intensity activity. Our body releases hormones to suppress appetite and cravings with as little as 60 seconds of exercise. You can try doing push-ups, running up a flight of stairs, jump squats, etc.
- Listen to music or your favourite song
If after 5 minutes if none of the above worked, then sit down, take a few deep breaths, and enjoy every bite of whatever it is you are craving. When we eat distracted our body isn’t as likely to feel satisfied, making it more likely for us to binge. Be kind to yourself and don’t dwell on the fact that your craving got the best of you. Remember, being healthy isn’t about being perfect. Slip-ups happen to all of us, and what’s most important is being able to get back on track!

Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health regimen. The content shared here is based on the author’s research and personal experiences, and individual results may vary. The author and blog are not responsible for any adverse effects or consequences resulting from the use of any suggestions, preparations, or procedures discussed on this site.