Curb Cravings!
- Do not reduce your calorie intake to below a safe level (1200 calories per day for women; 1400 calories per day for men).
- Choose low-GI carbs for optimum blood sugar control- refined carbohydrates raise blood sugar levels too high, causing the body to “overreact” and depress blood glucose levels below normal.
- Reduce your intake of refined white flour, heavily processed or high sugar foods. Examples include: fluffy white breads/bread snacks, regular sodas, most regular breakfast cereal, sweets, candy, cookies and cakes.
- Increase your intake of high-fiber foods and whole grains.
- Too much added sugar or salt can make cravings worse. Since overconsumption of these foods can aggravate cravings, it makes sense to reduce your intake. At the same time, do not add extra sugar or salt to the food on your plate.
- Reduce your intake of drinks that act as stimulants. Sugar and caffeine may cause fluctuations in blood sugar, so they should be avoided or consumed in moderation.
- Avoid artificial sweeteners- these chemicals will aggravate your sweet tooth.
- Do not exceed the guidelines for refined sugar consumption (40 g of refined sugar per 2000 calories consumed, or 8% of calories).
Reduce your intake of packaged, processed or “instant” foods- producers often add extra sugar, salt and fat. By avoiding these foods, you will gradually reduce your sugar dependence.
- Choose healthier sweet options.
- Fresh or frozen fruit
- Canned fruit in juice
- Low-fat yogurt
- Whole wheat bread with a bit of jelly