CRAVINGS THE RISK

With summer and the festive season almost around the corner, it’s safe to say the insanity that’s been 2020 could mean our diets and fitness regimens are about to be tested in end-of-year celebrations, especially given the mental hurdles and stresses dished up over the past six months.

You might find yourself craving a sweet treat after every meal, or at the same time every day. Cravings are common and can often be explained by simple things, like the side-effects from certain foods in your diet or a bad habit that has reprogrammed your brain. There are several areas in your brain that play a significant role in the crave sensation, such as reward-seeking behaviour or the ability to form new habits – good and bad – like snacking the minute you walk through the door after work. The dietary culprit to cravings is low protein intake – protein and fats slow the release of sugar into your bloodstream; when you don’t consume enough of them your blood sugar can rise and fall at an abnormal rate. The result? Your body craves quick energy from sugar.

To help keep cravings at bay, here are my top 4 tips on how to quit them for good:

1.

It may sound simple but when our bodies need water it can often be felt as hunger signals, especially for high-water-content foods to quench thirst. Thirst and hunger can often be misinterpreted. Next time those afternoon cravings hit, try a glass of water. Sometimes, our bodies need extra hydration, especially in the warmer months. Keep a bottle of water close at all times and try sliced fruit and fresh mint to spice it up.

2.

When you exercise, there’s an increase in blood flow that benefits your brain. This can be why you tend to feel more focused and energised post-workout. Many different neurotransmitters are also triggered, including endorphins, serotonin and dopamine. Some are well known for their “feel-good” effect on the body and role in mood control. Exercising regularly will ensure you are getting a good dose of those happy hormones, reducing the likelihood of reaching for sugar-heavy foods.

3.

Sleep is one of the most overlooked and underrated factors when addressing sugar cravings, metabolism issues and weight control. Ghrelin is commonly known as the “hunger hormone” and controls our cravings for carbohydrates and sugars. When we have poor-quality sleep, or a lack of it, for an extended period, our body makes more ghrelin, which can lead to an increase in unwanted sugar cravings.

Leptin is a chemical that can influence how much we eat. It is produced by our fat cells and affects our satiety levels. Lack of sleep can cause our bodies to produce less leptin, prompting us to want to eat more.

4.

This can often be the most difficult part. You can have all main meals perfectly planned and balanced – full of healthy protein, fats and carbohydrates – only to find yourself snacking uncontrollably between meals and raiding the fridge at 10pm for a sweet fix. You don’t have to completely restrict yourself. The trick is to find healthy substitutes that satisfy cravings. The best way to prevent cravings is to go cold turkey on sugar, substituting it with high-fibre, high-protein foods that will keep you fuller for longer.

STAY HYDRATED KEEP ACTIVE GET ENOUGH SLEEP CHOOSE YOUR TREATS WISELY