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Craving sweets on a low carb diet – Sugar addiction is a real thing. The effects of refined sugar in the body are similar to those of Class A drugs.
Once you become addicted, you are stuck in a cycle of sugar highs followed by crashes and cravings for more, until your health begins to deteriorate (diabetes, obesity, heart problems).
The low-carb diet provides a way out of this nightmarish cycle. Cutting refined sugar out of your diet for good is the only way to break the spell and kick the addiction for your own good.
Unfortunately, the change won’t be instantaneous. At first, you’ll probably experience major sugar cravings. These will stop once your body adapts to the low-carb, sugar-free lifestyle. You won’t really care anymore!
Here are some tips to help you fight sugar cravings – until you reach that low-carb nirvana stage of not needing it anymore.
1. Craving sweets on a low-carb diet – Eat enough protein and include it in every meal
A lack of protein can sometimes lead to sugar cravings. Getting enough protein will help you feel fuller for longer and reduce your cravings for sugary foods. It’s also essential to ensure that your muscle mass isn’t wasted when you’re dieting.
2. Craving sweets on a low carb diet – Don’t be afraid of fat (although if you’re doing the Dukan diet, you will be very afraid)
When you reduce the amount of carbs in your diet, fat provides your body with energy instead of carbohydrates. On a ketogenic diet, eating plenty of fat is a requirement. Even if you’re following a more moderate plan, like the Zone or South Beach, don’t try to reduce your fat intake below the recommended levels. Eating something high in fat can provide immediate relief from sugar cravings. (Dukan is the exception here, being low-carb and low-fat—follow Dukan’s guidelines precisely to ensure you stay on track.)
3. Craving sweets on a low-carb diet – Avoid feeling hungry
The best thing about going low carb is that you’ll naturally feel less hungry and eat less. Don’t try to deliberately skip meals or cut calories on top of going low carb. This can result in very strong cravings and lead you to completely crave something sweet!
4. Craving sweets on a low-carb diet – Eat frequently
If you find yourself craving sugar often, try eating more frequently. For example, eat six small meals a day instead of three, or have a low-carb snack between meals. Eating food frequently and regularly will keep your body feeling more “safe” so that it doesn’t go into starvation mode and crave sugar. Make sure to include a little fat in each meal.
5. Craving sweets on a low-carb diet – Always choose whole foods over processed foods
Ideally, stay away from all processed foods. They are usually full of chemicals and empty calories. Whole foods are more nutritious, will keep you feeling fuller for longer, and won’t cause sugar cravings.
6. Craving sweets on a low-carb diet – Drink plenty of water
I know we’ve all heard this a thousand times, but it’s even more crucial on a low-carb diet. Burning fat for fuel increases the amount of water your body needs, so make sure you’re constantly hydrated. Thirst can masquerade as a sugar craving.
7. Craving sweets on a low-carb diet – Take supplements to overcome sugar cravings
Certain supplements can help you fight sugar cravings. These include chromium picolinate, L-carnitine, omega oils, and green tea extract.
8. Craving sweets on a low-carb diet – Use artificial sweeteners with caution
Artificial sweeteners are, well, artificial (and so is refined white sugar). While they don’t have an immediate effect on blood glucose levels like real sugar would, they’re still far from ideal. Many people report that sweeteners often make them crave sugar. If that’s the case, it’s best to avoid them. That said, some people find that a small amount of sweetener helps, so give it a try and see how it works for you.
9. Craving sweets on a low-carb diet – Don’t consume caffeine
Caffeine is known to influence blood sugar levels and can cause cravings. If you’re a coffee lover and constantly struggle with sugar cravings, cut back or eliminate caffeine and see if that helps.
10. Craving sweets on a low-carb diet – Get enough sleep
Not getting enough sleep will obviously make you tired, so your body may crave a quick energy fix in the form of sugar. If you regularly miss out on sleep, you'll have a hard time controlling sugar cravings or sticking to your diet.
11. Craving sweets on a low-carb diet – Stay away from temptations
There’s no denying it, sugary foods are very appealing – the cake shop or candy aisle at the supermarket can easily draw you in. Try to stay away from places and situations that expose you to temptation. Don’t keep sugary foods in your home. It takes a lot more willpower to control your cravings when they’re right in front of you!
12. Craving sweets on a low-carb diet – Exercise regularly
This one may seem like a real cliché, we all know we should exercise anyway. I’m including it on this list for a specific reason – exercise increases serotonin levels, just like sugar. Exercise can help fill the void directly. Intensive exercise like heavy weight lifting or HIIT is best for increasing serotonin.
13. Craving sweets on a low-carb diet – Don’t reward yourself with food (you’re not a dog)
From an early age, we are conditioned to think of sweet foods as “treats.” It can be hard to shake that reflex, but try to find something else instead. Maybe there is a non-sugar food that you enjoy. Maybe you can make something you enjoy instead of eating it. Or buy yourself a treat that you want that isn’t food (music, makeup, books).
14. Craving sweets on a low-carb diet – Don’t give in to emotional hunger
In addition to “treating” yourself with sweet foods, you may have other emotional triggers for sugar consumption. These could be stress, anxiety, anger, or shame. Start by identifying these triggers and brainstorming alternative ways to cope. Some people with serious emotional issues may need to address these underlying issues first, working with a professional or using self-help resources.
15. Craving sweets on a low-carb diet – Follow your low-carb diet guidelines precisely
Always choose a specific diet plan and follow its guidelines precisely. Atkins, Dukan, Keto, South Beach – all of these diets work – but only if you do. For example, one of my colleagues decided to “go low carb”, so he stopped eating all carbs but also stayed away from dietary fat and aimed for 1000 calories a day. How long do you think he lasted? About 48 hours. Diet plans are carefully calibrated – for example, on ketogenic diets like Atkins, you would be eating a lot of fat to make up for the lack of carbs. Don’t reinvent the wheel!
