Sugar-laden snack foods like candy, pastries, ice cream and soda can quickly derail a diet by providing a substantial amount of calories through a relatively small serving void of nutrition. However, sometimes the cravings for something sweet overcome even the strongest willpower. Luckily, there are ways to help curb and even satisfy your sweet tooth while still losing weight at the same time.
Step 1
Allow yourself sweets in moderation. Having a small serving, like a miniature chocolate bar, is better than caving later and eating an entire bag of chocolate candies. Find healthier sweets when possible such as snacks made with whole grains, dark chocolate instead of milk chocolate or cookies that feature dried fruit or nuts instead of chocolate chips.
Step 2
Consider sugar-free alternatives to satisfy the sweet craving. There are several different sugar substitutes on the market that provide 0 calories while still mimicking the sweet flavor of regular sugar. These sugar substitutes are commonly found in the candy aisle and are typically clearly marked as "sugar-free."
Step 3
Replace your sweets with fruits. Fruits contain natural sugars, which may help reduce your cravings for sugar-laden sweets while at the same time introducing vitamins, minerals and fiber into your diet. Fiber is especially important during weight loss, as it can help you feel fuller longer. Avoid fruit juices, which concentrate the sugars and remove the fiber, resulting in a higher calorie content per serving with less hunger satisfaction.
Step 4
Keep a journal of your daily calorie intake. Record how you feel whenever you get a craving for a sugary snack, as well as how many calories were in the snack you chose to eat. This will allow you to go back to and recognize triggers that are causing you to crave sweets.
Step 5
Get help for emotional triggers through stress-relief exercises, classes or behavioral therapy. Stress-relief exercises and classes like yoga help reduce common stress-related binging on sweet foods, while behavioral therapy sessions can help you discover the root cause of your cravings and provide healthier alternatives for coping than sweets.
Things You'll Need
- Journal notebook
References
- MayoClinic.com; Dietary Fiber; Mayo Clinic staff; Nov. 2009
- O Magazine; How to Cut Those Sweet Cravings; Dr. Katz
- MayoClinic.com; Artificial sweeteners: Understanding these and other sugar substitutes; Mayo Clinic staff; Oct. 2010
- CBS; Stop the Sugar Cravings: America's Increased Sugar Consumption Worries Nutritionists; Rome Neal; March 2004
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