{"id":3529,"date":"2018-02-13T11:56:37","date_gmt":"2018-02-13T11:56:37","guid":{"rendered":"https:\/\/bkplow.clictresdemaio.com\/?p=3529"},"modified":"2024-11-12T09:51:37","modified_gmt":"2024-11-12T12:51:37","slug":"15-dicas-top-para-lidar-com-vontade-de-doce-na-dieta-low-carb","status":"publish","type":"post","link":"https:\/\/low-carbdiet.com\/en\/utilidades-e-outros\/15-dicas-top-para-lidar-com-vontade-de-doce-na-dieta-low-carb\/","title":{"rendered":"15 Top Tips for Dealing with Sweet Cravings on a Low-Carb Diet"},"content":{"rendered":"

Craving sweets on a low carb diet<\/strong> \u2013 Sugar addiction is a real thing. The effects of refined sugar<\/a> in the body are similar to those of Class A drugs.<\/p>\n

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).<\/p>\n

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.<\/p>\n

Unfortunately, the change won\u2019t be instantaneous. At first, you\u2019ll probably experience major sugar cravings. These will stop once your body adapts to the low-carb, sugar-free lifestyle. You won\u2019t really care anymore!<\/p>\n

Here are some tips to help you fight sugar cravings \u2013 until you reach that low-carb nirvana stage of not needing it anymore.<\/p>\n

1. Craving sweets on a low-carb diet \u2013 Eat enough protein and include it in every meal<\/h2>\n

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\u2019s also essential to ensure that your muscle mass isn\u2019t wasted when you\u2019re dieting.<\/p>\n

2. Craving sweets on a low carb diet \u2013 Don\u2019t be afraid of fat (although if you\u2019re doing the Dukan diet, you will be very afraid)<\/h2>\n

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\u2019re following a more moderate plan, like the Zone or South Beach, don\u2019t 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\u2014follow Dukan\u2019s guidelines precisely to ensure you stay on track.)<\/p>\n

3. Craving sweets on a low-carb diet \u2013 Avoid feeling hungry<\/h2>\n

The best thing about going low carb is that you\u2019ll naturally feel less hungry and eat less. Don\u2019t 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!<\/p>\n

4. Craving sweets on a low-carb diet \u2013 Eat frequently<\/h2>\n

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 \u201csafe\u201d so that it doesn\u2019t go into starvation mode and crave sugar. Make sure to include a little fat in each meal.<\/p>\n

5. Craving sweets on a low-carb diet \u2013 Always choose whole foods over processed foods<\/h2>\n

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\u2019t cause sugar cravings.<\/p>\n

6. Craving sweets on a low-carb diet \u2013 Drink plenty of water<\/h2>\n

I know we\u2019ve all heard this a thousand times, but it\u2019s even more crucial on a low-carb diet. Burning fat for fuel increases the amount of water your body needs, so make sure you\u2019re constantly hydrated. Thirst can masquerade as a sugar craving.<\/p>\n

7. Craving sweets on a low-carb diet \u2013 Take supplements to overcome sugar cravings<\/h2>\n

Certain supplements can help you fight sugar cravings. These include chromium picolinate, L-carnitine, omega oils, and green tea extract.<\/p>\n

8. Craving sweets on a low-carb diet \u2013 Use artificial sweeteners with caution<\/h2>\n

Artificial sweeteners are, well, artificial (and so is refined white sugar). While they don\u2019t have an immediate effect on blood glucose levels like real sugar would, they\u2019re still far from ideal. Many people report that sweeteners often make them crave sugar. If that\u2019s the case, it\u2019s 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.<\/p>\n

9. Craving sweets on a low-carb diet \u2013 Don\u2019t consume caffeine<\/h2>\n

Caffeine is known to influence blood sugar levels and can cause cravings. If you\u2019re a coffee lover and constantly struggle with sugar cravings, cut back or eliminate caffeine and see if that helps.<\/p>\n

10. Craving sweets on a low-carb diet \u2013 Get enough sleep<\/h2>\n

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.<\/p>\n

11. Craving sweets on a low-carb diet \u2013 Stay away from temptations<\/h2>\n

There\u2019s no denying it, sugary foods are very appealing \u2013 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\u2019t keep sugary foods in your home. It takes a lot more willpower to control your cravings when they\u2019re right in front of you!<\/p>\n

12. Craving sweets on a low-carb diet \u2013 Exercise regularly<\/h2>\n

This one may seem like a real clich\u00e9, we all know we should exercise anyway. I\u2019m including it on this list for a specific reason \u2013 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.<\/p>\n

13. Craving sweets on a low-carb diet \u2013 Don\u2019t reward yourself with food (you\u2019re not a dog)<\/h2>\n

From an early age, we are conditioned to think of sweet foods as \u201ctreats.\u201d 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\u2019t food (music, makeup<\/strong><\/a>, books).<\/p>\n

14. Craving sweets on a low-carb diet \u2013 Don\u2019t give in to emotional hunger<\/h2>\n

In addition to \u201ctreating\u201d 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.<\/p>\n

15. Craving sweets on a low-carb diet \u2013 Follow your low-carb diet guidelines precisely<\/h2>\n

Always choose a specific diet plan and follow its guidelines precisely. Atkins, Dukan, Keto, South Beach \u2013 all of these diets work \u2013 but only if you do. For example, one of my colleagues decided to \u201cgo low carb\u201d, 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 \u2013 for example, on ketogenic diets like Atkins, you would be eating a lot of fat to make up for the lack of carbs. Don\u2019t reinvent the wheel!<\/p>\n

 <\/p>","protected":false},"excerpt":{"rendered":"

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