A top Australian nutritionist has revealed the eight strategies she vows to overcome sugar cravings, and why a sprinkling of cinnamon on your snacks and meals could be the secret to throwing away sugar forever.
Jessica Sepel, from Sydney, said she takes the ’80s/20 approach’ to nutrition, eating healthy, nutritious, whole grain foods 80 percent of the time and a little bit of what she loves the other 20.
The nutritionist shared the top eight tricks she relies on every week.
An Australian nutritionist has revealed the eight strategies she swears by to beat sugar cravings (photo Jessica Sepel)
The first – and one of the most important – rules for overcoming sugar cravings is to make sure you enjoy some protein with your breakfast every morning (Jessica pictured at home)
1. Eat protein for breakfast every day
The first – and one of the most important – rules for overcoming sugar cravings is to make sure you enjoy some protein with your breakfast every morning.
Diet protein is well established to control appetite through an increase in satiety, Jessica wrote of her website
On the other hand, numerous studies have shown that skipping breakfast can lead to increased hunger and greater energy intake throughout the day.
Some of the nutritionist’s favorite high-protein breakfasts include boiled eggs with whole-grain toast, banana protein pancakes, and spinach-feta breakfast wraps.
2. Cut down on artificial sweeteners
In addition to cutting basic sugar from your diet, Jessica also said you shouldn’t replace it with artificial sweeteners.
Many of these can be found in things like chewing gum, mints, sugar-free lollipops, ice cream, and chocolate.
“Because artificial sweeteners taste so sweet, they encourage dependence on sugar even more,” Jessica said.
Constantly exposing yourself to artificial sweeteners will teach your taste buds to crave sweetness only.
Try a little cinnamon
If you want to beat sugar cravings, one of the best things you can do is add a splash of cinnamon to your diet.
The reason this works is because cinnamon helps regulate total glucose levels.
In turn, when blood sugar levels are stable, you should see a dramatic reduction in your cravings.
Jessica loves to add cinnamon to porridge, yogurt, smoothies and cereal – and said if she does it first, she won’t crave anything sweet at 11am.
One of the biggest reasons people crave sugar is because they don’t eat enough of a balanced diet in their daily lives, the nutritionist said (pictured).
Eat a balanced diet
One of the biggest reasons people crave sugar is because they don’t eat enough of a balanced diet in their daily life.
If you’re constantly reaching for a cookie or bar of chocolate at 3 p.m., Jessica recommends looking at the macronutrients in your diet – and making sure you’re getting enough fiber, protein, fat and complex carbohydrates.
By eating a varied diet, you automatically reduce snacking and cravings.
Get plenty of sleep
While it may not seem directly related, a lack of good quality sleep can alter the levels of your hunger and satiety hormones.
“One study observed increased hunger, food cravings and larger selected portion sizes with a 33 percent reduction in sleep,” Jessica said.
The ideal amount for an adult is between seven and nine hours a night.
Try to go to bed at a reasonable time on the weekend and see when you naturally wake up.
This should give you an idea of how much sleep you really need.
Jessica said you should include a balanced array of macronutrients in your daily diet with lots of fiber, healthy fats, fruits and vegetables, and complex carbohydrates (a healthy plate in the photo)
Eating mindfully is key to curbing sugar cravings.
What this means in the everyday world is enjoying your meals without the distraction of your phone, TV or laptop.
“Sit down to enjoy your meals and enjoy the sensory pleasure of food,” Jessica said.
When we eat and are distracted, we often don’t realize we are full and so we keep snacking late into the night.
Take a supplement
Supplements can go a long way in defeating nasty sugar cravings.
For the nutritionist, her own JSHealth Vitamins Metabolism and Sugar Support Formula ($ 44.99) is her go-to.
‘I have including my favorite Research-backed nutrients and herbs in this vitamin to support metabolism, balance blood sugar and support glucose metabolism, which can lead to less sugar cravings and therefore support weight balance, ” said Jessica.
Just two tablets a day, taken with breakfast and lunch, will make a difference to your overall health.
Finally, the nutritionist (photo) said that you should never limit yourself if you really want to be healthy
8. Don’t limit yourself
Finally, the nutritionist said that you should never limit yourself if you really want to be healthy.
Jessica allows herself a little bit of everything, in moderation, so she never feels like she has to eat sugar.
For more information about Jessica Sepel you can visit her website here