Sweet lust is inherent in a person, but in others it seems to get out of hand. Sugar-rich delicacies would make the mind snap constantly, and when you open a bag of candy or a bar of chocolate, it is guaranteed to be eaten immediately right away.
Does it sound familiar? Nutritionist Petteri Lindblad says that while the craving for sweets is naturally greater in some than in others, it can be reduced.
- Some make more mindful of salty and greasy delicacies, while others make a crunch of sugar tooth. In addition, the habit affects, that is, if a lot of sweet is eaten in the family, it easily becomes a habit.
Read more: Did the delicacy get out of hand? This is how you get rid of the craving for sweets - forever
The key to reduction is sensible eating. According to Lindblad, many unknowingly eat too little, especially in the morning and morning, with the result that in the afternoon and evening, the craving for sweets feels overwhelming.
- Diet, food rhythm and adequate sleep are intertwined. When they are okay, surely the craving for sweets will also become more moderate than before, Lindblad promises.
13 reasons and solutions for sweet cravings
The following checklist has been prepared in collaboration with Petteri Lindblad. It allows you to reflect on your own sugar cravings and reduce it.
1. Do you eat enough during the day?
Surprisingly many eat too little for breakfast and lunch, some anyway. Especially if your weight is on the rise or you are already overweight, you may want to get your breakfast and lunch in shape first.
Oatmeal alone in the morning and a salad lunch are usually not enough. If the day starts with eating too light, it usually pays off as early as the afternoon.
2. Are your meals one-sided?
Every meal should include carbs, fiber, protein, fats and also something fresh. For example, a handful of nuts or seeds, avocado or egg, as well as unsweetened curd or a similar plant-based product can be added to a porridge breakfast.
At lunch, vegetables are a good base, which is accompanied by oil or salad dressing, carbohydrates such as potatoes, sweet potatoes, buckwheat or other high-fiber, and a quarter of the plate as a protein source, such as fish or chicken. Food, bread and berry dessert ensure that hunger goes away and energy comes appropriately.
For example, stress can increase sweet cravings disproportionately.
3. Do you miss meals?
If you’re happy to skip a snack or lunch, hunger is prone to afternoon thoughts. Likewise, in the evening you should then eat too much if you are not eating all day first.
4. Is your life regular?
For most, a meal interval of 3 to 4 hours is suitable. The irregular rhythm of life complicates the craving for sweets by messing up sleep in addition to the rhythm of food.
5. Can you sleep well enough?
Sleep is the basis of all well-being. If you sleep poorly, it increases your craving for sweets. When tired, you can't focus on eating healthily in the same way as when you're rested. An eight-hour night's sleep is a suitable amount for most.
6. Is there stress?
Stress affects our well-being in many ways, and food choices are not safe from it either. The feeling of hunger and lust for sweetness can be disproportionate to the stressed, and it doesn’t seem to go away. Not all stress can and should be avoided. However, there are ways to manage it that can be learned.
7. Is there a difficult phase in your life?
An awkward phase of life can cause stress, but it can also make sensible eating awkward. Food may not be your first priority. However, think about how much easier it is to overcome difficulties if you are able to face them with the best possible strength. Must eat well to cope.
8. Do you eat your grief?
Consolation is often associated with sweet foods. Sugar feels good for a while and is therefore easy to resort to. Think about why you seek comfort in sugar. There is talk of eating in grief, but it may also be about, for example, loneliness, a feeling of being rejected, or a feeling of being unexplained. You can seek professional help to deal with these feelings.
9. Is it bothering you?
If life doesn’t seem meaningful, feeling depressed and all irrelevant, it’s hard to resist sugar cravings. On the other hand, diet and a healthy lifestyle are also important in the treatment of depression. Seek help and also discuss your eating habits and lust for sweets.
10. Do you eat out of habit?
If you’ve always had a habit of having ice cream for dessert and buying a big bag of candy for the weekend, you may not have stopped to think about whether you really need it. Sometimes mindfulness is just a habit, and sweet doesn’t really even make you mind. Try waiting 15 minutes after food and see if there will be a rethink. You can also try buying a smaller chocolate bar or candy bag than before. That may be enough for you.
11. Are you moving enough?
Adequate but moderate exercise helps curb sugar cravings.
12. Do you talk too much about your body?
Exercise that drives you to starvation and exhaustion can increase your lust for sweets rather than decrease it. Similarly, eating too little leads to starvation debt, which can erupt as greed. That’s when sweet treats appeal to many.
13. Do you also remember relata?
If eating has to be perfect all the time and delicacies are not allowed, they become even more tempting forbidden fruit. A sweet treat from time to time will not destroy your health when you mainly eat sensibly and varied.