Sugar cravings 😱
Trust Your Cravings IF…
YOU ANSWER ALL 4️⃣ WITH 'YES!'
1️⃣HAVE YOU EATEN EVERY 3-4 HOURS?
You can trust your cravings if you have made sure to eat within an hour of waking, and every 3-4 hours after! Answer
'no' if you've fasted more than 4 hours or skipped a meal entirely (like breakfast)
2️⃣WERE ALL YOUR MEALS BALANCED?
You can trust your cravings if all your meals and snacks have been balanced, meaning they contain all of the following: protein, carbs, fats, and veggies. Aim for 4-6 meals per day.
3️⃣WAS EVERYTHING YOU ATE UNPROCESSED?
To trust your cravings, make sure 80-90% of your daily intake is whole foods that come from the Earth (like fruit, nuts, potatoes, meat, eggs, etc) or minimally processed foods (like yogurt, dried or canned food, whole grain breads, etc.) Avoid ultra-processed foods entirely (like chips, sodas, and most packaged items that sit on a shelf)
4️⃣DID YOU RESPOND TO STRESS WITH BREATHING AND MOVEMENT?
To trust your cravings, ensure you are not letting the cortisol talk! If all of a sudden an extra large milkshake sounds good after your boss just let you have it- - chances are thats not a craving you should trust.
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Sugar cravings can be a complex response to various factors, including what and when you eat. It’s essential to understand your body’s signals to manage these cravings effectively. Here are some tips: 1. **Consistent Eating Schedule**: Eating regularly every 3-4 hours helps stabilize blood sugar levels. Skipping meals can lead to stronger cravings due to drops in blood sugar, compelling the body to seek quick energy through sugary snacks. 2. **Balanced Meals**: Ensure your meals contain an appropriate mix of protein, healthy fats, fiber, and carbohydrates. This balance can significantly reduce cravings and support overall health. Think of meals rich in whole foods like vegetables, lean protein, and healthy fats. 3. **Mind Your Choices**: Prioritize whole and minimally processed foods. Whole foods tend to be more nutrient-dense and can help keep cravings at bay. Processed foods, particularly those high in sugars and refined carbs, can spike blood sugar levels and subsequently lead to crashes and cravings. 4. **Stress Management**: Emotional eating can lead to consuming sugary snacks as a form of comfort. Practice mindfulness techniques like deep breathing or light exercise to manage stress rather than turning to food, which can prevent unnecessary cravings triggered by emotional stress. Understanding these elements can help create a healthier relationship with food. When monitoring your cravings, ask yourself if they arise from physical hunger or emotional triggers, allowing you to make more informed choices.
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