As the sun goes down and your day comes to an end, the sugar cravings sets in after a busy and productive day.
But truth is, your body doesn’t need the extra sugar, as too much of it is tied to an increase in obesity, type-2 diabetes, heart disease and other health conditions.
While you can indulge in a sweet treat occasionally, take steps to beat those regular late-night sugar cravings.
A study published in the most recent version of the journal Obesity found that the body’s internal clock, the circadian system, increases hunger and cravings for sweet, starchy and salty foods in the evenings.
While the urge to consume more in the evening may have helped our ancestors store energy to survive longer in times of food scarcity, in the current environment of high-calorie food, those late night snacks may result in significant weight gain.
Here are some easy ways to help you with sugar carvings:
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1. It’s important to quit drinking diet beverages and sodas and energy drinks because they’re a major source of added sugar.
Moreover, beverages don’t make you feel full and you will continue drinking more and more without realising how many calories and how much sugar you have consumed.
Instead, drink some fresh juice or something without an artificial sweetener.
2. Replace your sugar-loaded desserts with a naturally sweet but healthy food to make up for your craving. As an addict you will have the need to satisfy your craving and the best way to do it is by replacing your dessert with Greek yoghurt or fresh fruit or dark chocolate and maybe even dry fruits.
3. We often miss out on the sweet we consume in the form of sauces like chocolate sauce and barbecue sauce and ketchup and such. It’s essential to watch your sauce intake and replace your sweet sauces with some other sauce like mustard or vinegar or soy sauce.
4. It’s also important to focus on portion control. Controlling how much you eat can also work wonders for your diet and health. Even after replacing your sugar caving with healthy foods you may end up consuming too much of it which may make it difficult to maintain a healthy sugar intake. Consuming sugar in a moderate way can help you stay healthy.
5. Reduce cravings by ensuring that you don’t skip meals and you eat your meals on time. Set a routine for your meals and snacks.
When you’re already feeling full after a healthy protein and fibre-rich meal, you probably won’t crave for something more after that and even if you do, it will help in ensuring that you don’t eat too much because of a full tummy.
6. Avoid consuming health bars like granola bars and such because they have a high calorie as well as sugar content which makes them as unhealthy as having a candy bar or cookies or chocolate.
7. Try to replace all your artificial sweeteners with natural ones like honey and dates and cinnamon. Instead of putting sugar in your tea or coffee, put some honey and instead of adding powdered sugar in your cookie or cake batter, put some honey or jaggery which makes it naturally sweet and healthy.
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