1. Eat A High Protein Breakfast
Starting the day off with a large dose of protein (15-20g) helps you maintain a steady blood sugar level throughout the day. Sugar cravings are much easier to avoid if you do not let your blood sugar spike too high and then dip too low. Eggs or a smoothie with protein powder are great options. Nuts, seeds and organic meats are also good sources. Or simply eat dinner for breakfast.
2. Snack On Healthy Fats
Fats help you feel full, reducing the likelihood you will reach for the sweets. Not all fats, however, are created equal. A good fat source is coconut oil, as it’s a medium chain triglyceride that the body uses right away for energy, rather than storing it as fat. A simple tablespoon or two of coconut oil will leave you feeling full and energized. If the thought of it on its own doesn’t make you salivate, use it in your baking! Eat an avocado, it’s perfect on salads, sandwiches, or just as is with a squeeze of lime!
3. Eliminate Artificial Sweeteners of all types
Although artificial sweeteners are calorie-free, a Yale study has shown that certain sweeteners like aspartame and sucralose can actually increase your sugar cravings. Consuming these zero-calorie sweeteners reduces the brain’s dopamine levels, leaving the body feeling an intense craving for sugar, which will increase brain dopamine. Avoid this vicious cycle altogether and stay away from artificial sweeteners.
4. Sleep A Minimum Of 8 Hours A Night
Two hormones, leptin and ghrelin, are closely linked to hunger. Ghrelin triggers the hunger sensation while leptin causes feelings of satiation. With prolonged sleep deprivation, leptin production decreases and ghrelin production increases, causing the body to feel hungry and therefore increasing the likelihood of reaching for the sweets. Sleep also helps you metabolize the stress hormone Cortisol, which deposits fat around your waist line.
5. Sweeten With Cinnamon
There’s no denying that we’re programmed to like the sweet taste of food but there are natural ingredients that can be added to recipes to provide a hint of sweetness, without the sugar. A great one for coffee, baking or breakfast smoothies is cinnamon. Not only does cinnamon add flavour to your food but just 1/2 teaspoon daily helps lower your blood sugar levels, triglycerides and LDL cholesterol.
6. Don’t eat before Bed
Eating before bed slows down your metabolism and decreases the body’s ability to burn fat. Plus, eating late like this, leads you to store fat, not burn food nutrients as fuel.
7. Get moving
Our bodies are meant to move and work. If you exercise or even go for a walk within the first hour of waking, this will help rev up your metabolism and help you burn fat throughout the day. This is the best way to control your blood sugar.
8. Manage your stress
Stress hormones like cortisol put fat on your belly. Cortisol also leads to inflammation in your body and deregulates other metabolic and endocrine hormones in the body that make it difficult to stay healthy and lean. Take up Tai Chi, Qi Gong, Yoga, Meditation etc….. to be and stay healthy.
9. Don’t drink your calories
High fructose corn syrup (HFCS) is very bad for you health and is found in many foods a soda’s. It leads to diabetes, liver disease, inflammation, obesity and a host of other chronic diseases. Eat your food and drink your water!
10. Balance your blood sugars
Do this by eliminating hidden food allergies (gluten and dairy are most common), eliminate all sugars and artificial sweeteners, combing the right foods (the perfect plate is half veggies, quarter good carbs and quarter quality protein).