Gus from SOZA, Co-Founder & Certified Health Coach
Mar 7, 20235 min
Updated: Apr 11, 2023
Do you struggle with constantly succumbing to sugar cravings, even though you know it’s detrimental to your health?
With the relentless bombardment of sweet treats everywhere we look, it can be challenging for anyone - especially those who are overweight or obese and considering weight loss surgery - to resist its allure. This blog post aims to help you understand why we have sugar cravings in the first place and different strategies that can help us beat them.
Understanding the biological reasons behind sugar cravings can be a complicated and overwhelming task, but it is essential to overcome them.
For example, many people experience intense desires for sweet foods due to insulin resistance or when important hormones become resistant to insulin, leading to increased hunger and insulin spikes. Alternatively, suppose one's diet consists of high-sugar food. In that case, it can produce lower levels of serotonin which can cause stress and anxiety, both of which can trigger a desire for sugary foods.
Fortunately, with a good understanding of the underlying biological causes behind sugar cravings and an effective weight loss program like the SOZA Weight Loss program, you can successfully beat these cravings.
Knowing what snack alternatives to choose from can be complex for those with sugar cravings. Low-carb diets are a great way to reduce your sugar cravings as this help decrease the number of carbohydrates and sugar your body needs for energy. Replacing unhealthy sugary snacks with low-carb options such as vegetables, cheeses, and nuts can help you kick the craving for good!
This article will provide tips on finding healthy low-carb snacks that satisfy your cravings while providing essential nutrients. Remember, healthier snacking is a journey - focus on small changes over time, and soon enough, you’ll give in less often too sugary treats!
Vegetables are a great source of fiber, vitamins, and minerals. Try to incorporate them into your snacks as much as possible. Carrots, celery, cucumbers, bell peppers, and broccoli are all great options. You can also try adding hummus or guacamole for added flavor.
Cheese is another great low-carb snack option high in protein and calcium. Choose full-fat cheese such as cheddar or mozzarella for the best results. Add some herbs or spices to your cheese slices for an extra kick of flavor.
Nuts are a great source of healthy fats and protein. Almonds, walnuts, cashews, and pistachios are all good options for snacking on the go. Just be sure to watch your portions - nuts can be high in calories if you eat too many!
These are just a few ideas for replacing unhealthy sugary snacks with healthier alternatives. There are plenty of other options - get creative and find what works best for you!
Most people experience cravings for sweet foods at some point, which can be incredibly challenging to overcome when trying to maintain a healthy lifestyle. Fortunately, understanding why we crave sugar and developing skills to help us manage our cravings can effectively address the problem. A critical part of improving our resistance to desires is getting enough sleep.
When not well-rested, our bodies crave more sugar to provide the energy they need to function. Therefore, it's essential to maintain good sleeping habits to keep cravings at bay. Focusing on activities that will support feeling relaxed and sleepy such as reading or taking a warm bath, can help make falling asleep easier so that we can begin reaping the benefits of better rest right away!
Exercise can be a powerful tool in curbing sugar cravings. When your body sweats, it releases endorphins that boost your mood and create a feeling of satisfaction and happiness. Additionally, exercising helps to regulate blood glucose levels which are integral in managing cravings.
Further, regular physical activity reduces stress levels, leading to fewer or no indulgences in sugary snacks for emotional relief. Lastly, exercise helps build willpower to resist cravings in moments of solid temptation by establishing healthy habits that can eventually overpower the initial instinctive craving for sugar.
One of the main obstacles to sustainable weight loss is managing sugar cravings, often triggered by psychological and emotional stressors. One of the four pillars of the SOZA weight loss program is its wellness lifestyle emphasis. SOZA emphasizes alleviating stress to beat off those pesky cravings. Balancing our hormones is essential to improving good health, mental state, and physical well-being, making it one of the most critical steps toward sustainable weight loss success.
SOZA's holistic approach centers on addressing stress levels through lifestyle changes such as planning meals ahead of time, staying organized with activities to minimize burn-out, and focusing on clear goals rather than numbers on a scale, among many others.
The SOZA program encourages greater self-awareness in understanding how sugar cravings can impact our emotions and recommend applying preventative measures before facing full-on sugar cravings later.
Social situations can be a challenge when it comes to curbing sugar cravings. However, several strategies can help, like eating before the event so you’re not tempted by unhealthy snacks and drinks, choosing healthier options instead of overly sugary foods and beverages, drinking plenty of water throughout the event, and having distractions prepared case cravings do arise.
The key is to plan so that when you reach the event, you’ve already come up with healthy food choices. By doing this, you will be better prepared to resist sugary temptations and avoid giving in to your cravings.
All in all, sugar cravings can be hard to avoid. But understanding the biological triggers behind cravings and how they manifest physically can lead to better decision-making regarding your diet. Replacing unhealthy sugary snacks with healthier alternatives, getting enough sleep, exercising regularly, managing stress levels, and having strategies for curbing cravings in social situations are all great ways of reducing sugar cravings and developing healthier eating habits.
So, don’t beat yourself up if you have a sweet tooth — practice smarter habits when indulging your desires in moderation. If you're looking for more help or support with weight loss, we’re here to help!
Let’s ensure that more guilt-free moments are only a healthy snack away.
References:
https://www.scientificamerican.com/article/getting-more-sleep-can-reduce-food-cravings/
https://www.cbsnews.com/news/getting-more-sleep-can-cut-junk-food-cravings-in-half-study-says/
https://www.aarp.org/health/healthy-living/info-2023/stop-craving-sweets-sugar.html
Gus from SOZA
Health Blog Writer
Precision Nutrition PN1 Certified Coach
Sustainability, Mindful Eating & Healthy Cooking Certified
About Gus Bouari, SOZA Co-Founder
After his childhood friend and co-founder, Dr. Anthony Wehbe lost 50 pounds on the SOZA weight loss program, he also did the program and lost 35 pounds.
Gus is a wellness advocate and enthusiast. Gus truly believes we can all transform our lives by adapting to and following a healthy, wellness-focused lifestyle.
He has appeared on Miami NBC 6 Health in the Mix, discussing healthy eating and healthy cooking.
If you ever bump into Gus, it would most likely be at a health foods store helping fellow shoppers make better food choices.
His continuous education and certifications include Precision Nutrition PN1 Certification, Stanford Online University's Food Sustainability, Mindful Eating, Healthy Cooking, Nutrition For Health and Sustainability, Nutrition Science: Obesity, and Healthy Weight Loss.