Dana Lis Blogs on beating those Sugar Cravings

Do you find yourself digging into a few too many cookies or bakery treats later in the day? Most food cravings occur in the late afternoon or evening, and often night time snacking is just a habit people get into. Some people feel they are entitled to eat at the end of a hard day or they haven’t eaten enough during the day and end up ravenous.

What happens after training when you are hungry and find yourself driving past a coffee shop with a grumbling stomach and low energy? “I’ll have chocolate chunk cookie please.” Obviously not the best choice for fuel or recovery.

Why do we get food cravings? There are a number of theories, here are a few:

Our body telling us we are lacking a nutrient

Psychological reaction to mood or stress

To increase levels of ‘feel good’ brain chemicals like serotonin and endorphins

Response to low blood sugar

Response to environment – smell pizza, crave pizza

To keep your energy levels stable, and to optimise your training with well planned nutrition, try these strategies:

Take time to distinguish between physiological hunger and psychological hunger. Ask yourself “Am I really hungry?”

Eat every 3-4 hours to keep energy levels stable and prevent getting overly hungry. Check out some great snack recipes here.

Choose a healthy substitute. It you crave ice cream, try frozen or plain yogurt.

Build your core meals with at least 3 of the 4 food groups. This is a good way to make sure you are taking in a variety of foods and not leaving your body craving for more. 

Get off the low-carb band wagon – you’ll end up craving them! For a refresher on how much carbohydrate you need see here

Be it chocolate cake or nachos; include a portion of your favourite food once a week to prevent cravings and overindulgence.

Avoid situations that trigger cravings. If walking by a bakery on the way to work has you craving a Danish, choose a different route.

If chocolate is your vice, have a small piece of high quality chocolate a few times week.

A registered dietitian is a great resource for developing individual nutrition strategies – see SportMedBC’s directory of practitioners here.

Dana Lis, Sport Dietitian

SportMedBC

Latest News

Similar News

Thank you for joining SportMed BC! Next steps...

1)

Choose which type of listing you would like to add to our directory:

2)

If you are adding a practitioner listing, make sure you search for clinics where you work for the best visibility in our directory.

3)

Fill out as much information as possible and upload personalized photos for your profile and in the case of Clinics, your gallery and header image.

4)

Once your listing has been reviewed by our team, we will put it live on our directory.