Struggling with sugar cravings? You’re definitely not alone. I hear this subject a lot from my clients, and it’s not uncommon. Here are my top four tips for combating those pesky cravings.

1. Get enough sleep.

Simply making sure you are getting enough sleep is a huge key to reducing your sugar cravings. Why? Because when you are tired you want quick energy. Where do you get quick energy? From simple sugars, like cookies, cakes, muffins, ice cream, etc.

Think about it. You are going to feel the energy spike a lot quicker after eating a slice of cake compared to a salad with grilled salmon. Your body is smart—if you are tired, you are going to be craving quick energy.

Lack of sleep also affects certain hormones that affect satiety, appetite and fat storage. So, do yourself a favor and get enough sleep if you are struggling with sugar cravings.

2. Fill up on protein, fiber and healthy fats.

Not eating enough food and/or eating the wrong types of food (too many carbs and not enough protein, fiber and fat) can both cause you to crave sweets. Why? Just like being overly tired, you crave quick energy (aka sweets) when you are hungry and/or not fully satisfied from your meals.

The solution: Fill up on protein, fiber (fruits and veggies), and fat (avocadoes, nuts/seeds, nut butters, and high-quality oils) throughout the day. These foods will help keep you feeling full and satisfied. Also, try to avoid getting overly hungry. Hunger is not your friend when you’re trying to curb your sweet tooth. 

Example Menu: Try having a veggie omelet with sliced avocado for breakfast, a quinoa bowl with lots of veggies, chicken and some sliced almonds for lunch, and a piece of wild salmon with roasted veggies and sweet potatoes for dinner.

3. Reduce your sugar intake.

Sugar can be addictive. The more of it you eat, the more of it you crave. If you want to reduce your intake of sweets and curb your sweet tooth, then you must reduce your intake of sweets across the board.

For many, this is no easy feat because your body is used to them. But if you stick with it, after a few days, it gets easier and your cravings will lighten up. Just make sure you are also following tip number two and filling up on plenty of protein, fiber and fat. Or else, your cravings will persist. Remember, you can’t curb a sweet tooth if you are constantly hungry.

4. Pay attention to the Why?

Are you grabbing that cookie at 2pm because you are tired? See tip #1. Hungry? See tip #2. Out of habit or because you’re stressed? 

Understanding why you do something is the key to understanding how to change that behavior. Try to be honest and open with yourself. Once you find the reason you keep reaching for sweets, then you can come up with a solution to help you tackle the “why.”