How to stop sugar cravings after main meals
I love reading your blog as I'm super keen to stop emotional and binge eating!
Can you help? I always crave something sweet after lunch and dinner. After I finish my main meals, I always get really strong sugar cravings and feel like I need to eat chocolate or lollies.
Why do I get these sugar cravings after meals and how do I break this habit?!
You're not alone! So many people I speak to get sweet or sugar cravings after mains meals like lunch and dinner. Here's why...
Craving sweet food after meals is a habit - or learned association.
If you always have something sweet to eat after a meal, then your body will start to expect something sweet.
Your body will nag you until it gets a sweet fix because you've trained your body to think that a meal isn't finished until you eat something sweet.
Sugar cravings can be especially strong after dinner and lunch. That's because we typically eat dessert after lunch or dinner - but not breakfast. Your body isn't in the habit of having a sweet treat after breakfast.
Why do I crave something sweet (not savoury) after lunch and dinner?
As the day goes on, your energy, motivation, and mood often drop.
When you eat sugar, your brain releases serotonin, "feel-good" chemicals into your brain. Sugary foods are also high in energy, giving you a boost in energy and mood (although the effects don't last long)!
The good news is you can retrain your brain to stop craving something sweet after main meals.
Here is my favourite strategy to help reduce sugar and sweet cravings.
TRY: The one-hour trick
I don’t believe in depriving myself so I use the one-hour trick all the time to help me overcome all sorts of cravings. Here’s what to do:
Firstly, give yourself permission to have the treat.
Then, you simply have to wait an hour to eat it. If you still feel like the treat after the hour, you can have it! Most often, you’ll forget about the craving altogether.
Don’t set a timer or alarm clock. If you haven’t stopped thinking about it after the hour is up, and you still feel like eating it, then it’s yours to enjoy.
The one-hour trick works because it delays gratification until the craving can subside.
Most craving only last for a short period of time. If you’re able to wait it out, it’ll go away.
Think of cravings like a wave - they come and they go. You can’t do much to stop a wave. But it helps to acknowledge it, watch it build and wait for it to pass. They almost always pass!
It will take a few weeks, but if you can delay gratification until the craving can subside, you can break the habit.
Another option is to swap your treat food for a healthier, sweet food like fruit or yoghurt. This is a good option in the short term because you’re opting for healthier options (I always support that) but realistically, it won’t break the habit in the long term.
Try the one-hour trick and see if it works for you!
If you liked this trick, then you’ll love Keep It Real, my online program to help you stop binge or emotional eating.
There are heaps more tricks and tips I’d love to teach you to help you skip the cravings and feel in control around food.
YOU MAY ALSO LOVE:
Looking for the best restaurants and places to eat in Prague? I've got you sorted. Here is my list of the best places to eat in Prague in 2018.
Eat healthily, save money and reduce food waste.
Loving your body in a society that tells you not to is a radical act of self-love. I learned that having a supportive partner can help you learn to love your body.
You spent all week eating well but the scales don't reflect it. If you eat healthily and still can't lose weight, read this.
Face lotions and serums have a role to play, but what you put in your mouth really does show on the outside.
It's time to do good by your health. Stop asking for salads with dressing on the side.
With hundreds of yoghurts on display in the cold section of supermarkets, choosing a healthy yoghurt can be a daunting task. Here is a guide to help you choose a healthy yoghurt.
Which is the best meal delivery service in Australia? Read my review of the best meal delivery services in Australia right now - and find out which meal delivery service I'd choose.
Coconut oil is very trendy at the moment but is it really that good for you? Find out which oil I use every day and what I really think about coconut oil (and the superfood claims).
Want to eat healthier, for less? You don't have to eat beans and rice or give up your avocado addiction to eat healthy on the cheap. Here are some truly non-sucky ways to eat well, for less.
If you want to become a nutritionist or a dietitian, this is my honest advice on starting a career in nutrition. Find out how I got my nutrition career started, what I recommend for study and how much nutritionists and dietitians earn. Plus more!
Sick of falling off the bandwagon? These simple mindeset shifts will help you find balance and let go of an 'all-or-nothing' mentality.
They're calling it the Great Avocado Depression. But when will the insanity end?
If you're sick of always 'falling off the bandwagon, and want better willpower, this is a must read. This is by far the most common reason for poor willpower.
How NOT to meal prep.
Lie in bed at night feeling guilty for overeating (yet again)? If you can't stop eating, then read this blog post to learn how to break the cycle. These tips are especially useful if you can't stop eating at night.
If you're always striving for more, better or leaner, then you need to read this.
Before I became a dietitian, I tried many detoxes and cleanses so I know how they work! I'm sharing the 8 simple steps to detox or cleanse (just like a celebrity or health blogger).
Nutrition has become so confusing. I've learned a lot about people and healthy eating by working as a dietitian and nutritionist. Here is a no-BS summary of what I know for sure...
Want to get more followers on Instagram? These 10 strategies will help you gain more Instagram followers in the health and fitness world.
Intense sugar cravings can be really hard to resist. Luckily, you can stop sugar cravings with these 5 strategies. Learn how to beat sweet cravings - without 'quitting' sugar.
Nadia Felsch is one smart and talented lady. This soon-to-be nutritionist and founder of Wholefoods Society shares her favourite foods, self-care habit and tells me how she manages to do it all (and still keep it real simple)!
Hate shopping for a new swimsuit? You're probably doing it wrong. These game-changing 7 tips will make bikini shopping infinitely less stressful.
A few weekends ago, I flew to Australia's produce capital, Tasmania to visit the Huon Salmon Family farm. My aim? To learn exactly how Huon Salmon is always the freshest to market.
Dietitian and Nutritionist Rebecca Gawthorne (aka Nourish Naturally) will inspire you to eat more plants and get active. She shares her favourite snacks, tips and what's in her fridge as I found out how she keeps it real.
The Flexitarian Diet the latest trend in the health world. So, what is the flexitarian diet? Find out the pros and cons of the flexitarian diet to help you decide if it's right for you.
Around 30% of people are avoiding gluten because they think it's better for you. But is a gluten-free diet really healthier for you? Should you cut gluten out of your diet?
Diets suck. These 29 (surprisingly simple) healthy habits don't. Stop struggling to get healthy by depriving yourself. Follow these simple healthy habits instead. Promise - It's way more fun.
Losing the last bit of weight can be so hard. If it feels like your body is fighting against you and you can't lose those last few pounds, make sure you read this.
Since I was diagnosed with clinical anxiety, I've learned a lot about how to manage - and prevent anxiety. Here are the top 10 things I know now about anxiety. If you want to know how to deal with anxiety, this list can help.