How to Stop Sugar Cravings Fast – Backed By Science

Q: Q2) How can I immediately put a stop to sugar craving?

Here is one of the scientific quick tricks: Drink water : Lack of water can be confused with hunger. Have a protein-rich snack : Such as eggs, yogurt, or nuts, to maintain blood sugar levels. Eat sugar-free gum : This may help fix the oral fixation and cut the urge to have sweets. Stroll briskly: This is an exercise to eliminate stress and inhibit cravings.

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“The addictiveness of SUGAR is 8 times more than the cocaine.”

You are not the only one. Millions of citizens across the globe struggle against sugar cravings and try to stop sugar cravings on a daily basis at 3 p.m. (slump), in the middle of the night (snacking), and even after meals (sweet tooth).

This is how it works: When you consume sugar, it causes your brain to release dopamine, the same chemical released in the brain when you achieve something pleasing to you(1). That rush is felt to be sensationally fantastic. Then your blood sugar level goes crashing, and your body screams at you to take another hit. That is the brutal cycle, as they say, high levels of dopamine, loss of energy, and those cravings that just do not stop.

But there is a good news! It is not only in the blink of an eye, but you can stop sugar cravings without depending on pure willpower. Science-supported strategies can help you decrease, manage, and even get rid of your addictions both in the short term and long term, and help you to stop sugar cravings.

What Leads to Sugar Craving?

Cravings for SUGAR are not just a matter of chance or possible mistake but are based on biology, psychology, and even habits. The information on why they occur is the starting point towards fighting them for good. Here we will decompose some of the most regular science-supported causes:

1) Chemistry of the Brain & Dopamine Release

A huge surge of dopamine is delivered to the brain when sugar is consumed, which is the same neurotransmitter of pleasure, reward, and even addiction. Then, after a certain period, your brain begins to anticipate and desire this wave of dopamine, particularly in stressful situations, when you are bored or tired. It is not an affair of falling in love with sweets, but your brain wanting something pleasing to be released.

2) Imbalances in Blood Sugar

When you consume foods with high sugar or carbs, your blood sugar level rises and then crashes. That crash causes fatigue, irritability, and, of course, more cravings. This rollercoaster effect puts your body in a vicious cycle of screaming fast energy, which comes in the shape of sugar.

3) Emotional Eating and Stress Chemicals

Have you ever experienced how you develop the desire to eat sweets after a bad day at work? When you are stressed, the body produces cortisol, a hormone that stimulates your appetite (particularly the desire to satisfy your pleasure with sugary, high-carb comfort food). Sugar can offer short-term benefits of increasing a feel-good hormone (serotonin); however, this is very short-term and is normally followed by guilt or another low feeling following it.

4) Nutrient Deficiencies

You can also have cravings as a matter of your body telling you something. The example of low magnesium is associated with a craving for chocolate. Zinc and chromium deficiency, as well as B vitamin deficiency, may interfere with blood sugar regulation & worsen craving.

Quick Fixes to Stop Sugar Cravings Immediately

The desire to have sugar can be pressing at times. You yourself will want to think your body need sweetness. The reality is, such cravings most often are only temporary outbursts that can be negated once you learn how to cut them off. These are the science-supported, quick fixes you can apply on the spot that will stop sugar cravings in the timeliest manner possible:

1) Take a Big Glass of Water

One of the easiest ways to stop sugar cravings throughout the day is to drink a lot of water. Dehydration is normally mistaken for cravings. Your brain (the hypothalamus that regulates hunger and thirst) also gives you mixed signals. When you are about to eat something sweet next time, drink 1-2 cups of cold water, and wait 5-10 minutes. You will be amazed at how the desire will disappear, and it will help you to stop sugar cravings(3).

2) Have a High Protein Snack

Your secret weapon to stop sugar cravings is protein. It slows down digestion, balances out blood sugar, and increases satiety hormones. Reach for:

An egg (hard-boiled)
Cinnamon Greek yogurt
Few almonds & Walnut
Avocado tuna

These will aid in stabilizing blood sugar within a few hours and stop sugar cravings.

3) Sugar Free Chew Gum or Peppermint Oil

Minty tastes are basically a reset button in your taste buds. Studies indicate that cravings come down drastically after a person chews mint gum(4). It is a fantastic method of eliminating the craving for sugar. Otherwise, peppermint essential oil can be sniffed or dotted to achieve a soothing effect on the nervous system, resulting in stopping sugar cravings.

You can buy sugar-free chewing gum here:

Xylichew Gum

4) Apple Cider Vinegar or Lemon Water

Apple cider vinegar (ACV) helps to decrease post-meal glucose elevations that are one of the primary causes of cravings. Combine 1 tablespoon of ACV and a big glass of water, you can alternatively add a half lemon to warm water(5). Sip slowly. It also helps in appetite suppression and stops sugar cravings(6).

You can buy the best Apple Cider Vinegarsupplement here:

Apple Cider Vinegar

5) Exercise Your Body 5 Minutes

Hormones can be controlled by regular exercise and it stop sugar cravings. Severe physical activity for a brief period, such as walking, jumping jacks, or even dancing.

An increase in the levels of dopamine and serotonin.
Reduced stress chemicals.
Divert your brain with wanting.
The 90 seconds of physical activity will help to change your mental shape totally. It does not have to be such an intensive effort-just move.

6) Apply the Delay And Distract Rule

When you are about to succumb to a craving, wait and set a timer for 10 minutes. It will help you to stop sugar cravings. At that window, do something else:

Telephone a friend
Wash a little thing
Go outdoors

Long-Term Methods To Stop Sugar Cravings Supported by Science

Band-aids are good at the moment, but when you are sick of the continuing struggle with the urge to consume sugar, you have to get to the root of the problem. It is all about forming habits and systems that rewire your body and brain eventually. These are long-term interventions based on evidence that aim at addressing the cause of the cravings. Therefore, they begin to diminish.
It is time to look into the best evidence-based strategies to stop sugar cravings forever:

1) Include More Fiber and Protein in Each Meal

Protein and fiber increase digestion, lead to feelings of satiety and counterbalance blood sugar ups and downs, which all factors tremendously lower hunger and will help to stop sugar cravings(7).

20g-30g of protein in meals (chicken, eggs, red meat, beans, etc).
Eat as much high-fiber food as you can in the form of chia seeds, lentils, leafy greens, and flaxseed.

Research indicates that compared to low-protein breakfasts, high-protein breakfasts decrease end-of-day sugar craving by 60 percent. Do you desire to stop sugar cravings? Then, begin by eating more protein to make you feel fuller. Here is the good protein supplement you can buy:

Whey Protein

2) Practice Intermittent Fasting

There are many studies, concluded that intermittent fasting normalizes insulin and creates metabolic versatility. Your body can learn to use fat as fuel more readily, whereas it constantly wants to eat carbs(8).

Start by 12:12 fasting method and go up to 16:8
Start your fast with protein, fat, and fiber, not sugar. It will help to stop sugar cravings.
Do not fast when you are in a high-stress condition or have a hormonal imbalance. Listen to your body.

3) Calibrate your Gut Microbiome

The presence of an unhealthy balance of internal intestinal bacteria (dysbiosis) may literally cause you to be addicted to sugar, as bad bacteria eat it.
Acidic foods that contain probiotics, including kimchi, sauerkraut and kefir can help to restore gut health.
Add prebiotic foods like garlic, onions, and asparagus. It will help to stop sugar cravings.
To prevent sugar craving, obtain a functional practitioner or a broad-spectrum probiotic.
A good digestive system = less obsession and fewer cravings.

4) Consider taking Key Nutritional Supplements

The urge to crave is caused by certain minor deficiencies. This type of supplement will help to stop sugar cravings:

Magnesium (calms the nervous system and reduces the need to eat chocolate).
Chromium (moderates the response of insulin and glucose level).
L-glutamine (sugar replacement in the brain; beneficial in the sugar detoxification).
B-vitamins (Helps energize the body and improve mood despite a pinch of stress).

5) Sleep deprivation

Sleep deprivation makes hunger hormones get out of whack – ghrelin increases (hunger), and leptin decreases (satiety). Sleep deprivation complicates the process stop sugar cravings and that is why sufficient sleep is a high priority.

Aim at getting 7-9 hours of sleep at night.
Maintain a regular bedtime, reduce blue light, and formulate a bedtime ritual.

When people are well-rested, the chances of making healthier food choices are higher.

6) Deal with Stress through Efficacious Methods

Sugar cravings are largely triggered by the chronic stress regime. It raises levels of cortisol and emotional dispositions to eat.

Take a deep breath or do the box breathing.
Use meditation, yoga, or even forest bathing.
Use the power of emotional trigger processing by using a journal or EFT tapping tools.
The less stress, the less cravings. That is all it takes.

Naturally Made Sugar Alternative Options That Satisfy Your Cravings Without Crash

Removing sugar from life doesn’t mean cutting pleasure from life. In actuality, a very effective way to start a low-sugar lifestyle is to find natural, healthier alternatives that fulfill your sweet tooth and do not spike your blood sugar.

These alternatives are very delicious, enriched with nutrients, and won’t damage your health goals. Let’s find out the best science-backed sugar alternatives and naturally made sweet foods to keep your cravings in check, and by using these alternatives, you don’t need to stop your sugar cravings.

1) Stevia (Plant-Based & Zero Calorie)

Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant.
Zero calories, zero carbs.
Does not raise the blood sugar or the blood insulin levels.
It is up to 300 sweeter than sugar, and therefore, a little of it goes a long way.
Most suitable In: beverages, coffee, tea, smoothies, home-made desserts
Tip: Use high-quality stevia extract that is free of contaminants. Other products are mixed with fillers such as maltodextrin(9).

2) Monk Fruit

Monk fruit is another zero-calorie sweetener that is obtained from a melon-related substance that grows in China.
No influence on the level of blood sugar and insulin.
It is enriched with antioxidants named mogrosides.
Tastes clean and sweet, leaving no bitter aftertaste.
Excellent to add in bread, sauces, drinks.
They are often blended with erythritol to improve their texture(10).

3) Coconut Sugar

Coconut sugar is derived from a liquid of the coconut palm trees, this sweetener contains low amounts of iron, zinc, potassium, and antioxidants.

Less glycemic index (35-40) than white sugar.
Tiny sense of caramel taste.
Its a raw sugar, means more nutritious than processed ones.
Perfect to use in: baking, oatmeal, coffee
Take moderately, as it is nevertheless sugar.

4) Whole Fruit (Nature s Candy)

Fruits contain fiber, vitamins, and antioxidants, which explain why they are much healthier than added sugars and also help to stop sugar cravings.

Berries, apples, bananas, dates, and mangoes are naturally sweet foods.
The blood sugar crashes are avoided because the sugar is not absorbed rapidly due to the fiber present in it.
Dates, especially, are the ideal add-ons to sweet-tasting smoothies and baked goods.
for e.g : frozen grapes, banana nice cream, or date with almond butter.

5) Erythritol & Xylitol (Low-carb Sweeteners)

It is a sweet sugar alcohols with no or little effects on blood sugar.

Erythritol has 0.2 calories per gram.
Xylitol contains approximately 2.4 calories per gram. This is because it can enhance dental health.
Diabetic and Keto recipe staple.
They, too, can cause bloating or GI upsets in people. Start slowly(11).

6) Cinnamon & Vanilla, and Cocoa (No Sugar Flavor-Boosters)

Other options, what you really want is not sweeter; they are tasty and comforting. Such ingredients have the potential to raise food naturally:

Cinnamon assists in controlling blood sugar and provides warmth.
Vanilla extract provides the cookie/cake with the typical sweet smell.
Raw cacao contains magnesium and antioxidants in addition to a chocolate taste.
Add oats, smoothies, or plain yogurt.

There is no reason to deprive your sweet tooth when you can do that without negating your health. Replacing refined sugar sources with natural and nutritious ones will teach your taste buds, lower the desire, and yet allow you to like the foods you eat. It is not a limitation; it is smarter sweetness.

Conclusion

The craving towards sugar can become overwhelming sometimes; however, the fact is that you are in greater control than you realize. Using a combination of short-term measures, long-term plans, a change of mindset, and alternative forms of nature, you can, in the end, lose the feeling of having your life controlled by sugar.

Now, here is what we have learned in this article:

Desires can be ascribed to reasons, whether physical (low blood sugar levels, intestinal disbalances), or emotional (stress, boredom, exhaustion).
A quick fix, such as water, protein snacks, or a brisk walk, is a smart, science-based tip with which you can fix them quickly.
Long-term approaches such as increasing the intake of protein, restoring the balance in your gut, sleeping better, and relieving stress are aimed at dealing with cravings at their source.
It is all about attitude, changing your identity, and developing healthy habits, which are the most important aspects of long-term change.
Alternative sugars made out of nature allow you to get your sweet tooth satisfied, and let it not ruin you, and it does not result in a bad spiral.
And when it seems so large as to do by oneself, then it is 100 percent okay-and smart-to get professional assistance.
The good news is: You no longer have to manually get through the craving with white knuckles. When you take care of your whole body, mind, and emotions, you are not craving sugar anymore. Your energy levels are stabilized. You get in a good mood. You become more confident.
You are not a broken person. Nature just needs to put the proper backing on your biology.
Go then – take one modest step today. And tomorrow (another). You will then find yourself disenfranchised of its hold on you before you know it, and yourself and the freedom you have never imagined before.

Frequently Asked Questions (FAQs)

Q1) Why do I experience cravings for sugar?

These cravings for sugary foods are associated with blood sugar problems, stress, insufficient sleep, or even dehydration. It is possible to relate cravings to the secretion of dopamine in the brain, which gives a sweet response to sweet food.

Q2) How can I immediately put a stop to sugar craving?

Here is one of the scientific quick tricks:
Drink water: Lack of water can be confused with hunger.
Have a protein-rich snack: Such as eggs, yogurt, or nuts, to maintain blood sugar levels.
Eat sugar-free gum: This may help fix the oral fixation and cut the urge to have sweets.
Stroll briskly: This is an exercise to eliminate stress and inhibit cravings.

Q3) Will Cinnamon overcome the problem of craving soda?

Yes! Cinnamon can assist in balancing glucose levels in the blood, which limits spikes in glucose levels and hence craving. It can be included in the meals or drinks.

Q4) Is more Protein helpful in reducing sugar cravings?

Definitely! Foods that contain high levels of protein make one feel fuller, stabilize blood sugar, and decrease the severity and occurrence of sugar cravings. Go after protein at each meal.

Q5) Is it true that drinking water can curb sugar?

Yes! A mild state of dehydration is marked by the signs of dehydration, which are similar to hunger or cravings. One glass of water will make you feel satiated and cleanse your body.

References

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How to Stop Sugar Cravings Fast – Backed By Science

What Leads to Sugar Craving?