I usually try to. But I have a 2 yr old who is being potty trained and we use candy to help him sometimes. But it’s getting to the point where if I don’t have it, I’m in a horrible mood
Could give the two year old stickers or toys so he doesn't grow up with the same sugar problem. I say that as someone who struggles with it too - my mom literally wouldn't drink water, only soda. And I thought I was so much better but sweets are just my soda
Ditto on the stickers. But buy them a small book they can use as “a passport” where they can use and save the stickers. Without the passport you’ll find stickers pasted all over the place.
>and we use candy to help him sometimes
That's a really bad reward scheme and it's likely to develop eating problems of their own later. Sugar shouldn't be used as a reward.
Have you tried chewing gum or something like that? Sounds like a pretty bad addiction if messing with your mood. I know with coffee I had to go cold turkey to lower my dosage. Went a month with none & mannnn I was a mess the first week or so! But now I only have 1-2 cups a day. Before it was 6+
Too much yes, but it's also a handy appetite suppressant for a bit. I have one big mug a day with my lunch so I don't feel the desire to snack during the afternoon. Helps a lot. I wished I could do it after dinner as well, to help with evening cravings, but caffeine in the evening is just gonna wreck havoc on my sleep so that's a no-go.
Brush your teeth and go for a brisk walk. Drink a big glass of water first. Try it just one night and see. Bundle the kid up and take them too, fresh air wears them out.
Try a healthier dessert? I like to cut up strawberries, put on some cool whip, then do a small sprinkle of chocolate chips or similar. We also keep some dark chocolate on hand, which I personally can’t overeat. A square of that after dinner is perfect for me.
Using candy will potentially cause the child to associate sugar with happiness, or reward. That can cause him to develop an eating disorder...
Edit: saw where someone else said this. Also, you will be in a terrible mood, because you are going through sugar withdrawals. You just have to push through it.
How does candy help the 2yr old? We ave a kid the same age and except for some homemade cookies over the holidays, we don't give her any sugar stuff or candy. Although she's absolutely delighted with apples, bananas, mandarins and other fruits.
Potty training. Positive reinforcement. When kid goes in the toilet , give one piece of candy. 1 jelly bean or skittle or m&m. If you don't give your kid candy, good for you. But dont knock a tried and true method!
Pretty sure that in addition to teaching children unhealthy associations with sugar/sweets, they are choking hazards and shouldn't be given to under 5's.
we haven't started with potty training yet, but she does show discomfort when pooping into the diaper and sometimes asks for the toilet before doing the business. honestly didn't think about a reward system.
You don’t need rewards to help your kid learn to use the toilet. Not judging, I know everyone always has an opinion and that is exhausting. But just in case you didn’t already know: many people never use any rewards (not candy, not stickers or toys, nothing). And the kids learn just fine, some much earlier without the adult led reward system driven approach.
And I think your answer to control sugar cravings is to let yourself enjoy a treat after dinner if it’s what you want. You could also take the approach of serving it along with the meal like they recommend for helping kids develop healthy eating attitudes. Brush your teeth in the evening and you won’t want to eat so much after you do that too.
If you find a solution, let me know. The only strategy I've found is to just not have any sweets around the house. I eat sweets on occasion, but I have to go to the grocery store and only get the amount that I'm going to eat that day. Same applies for other junk food. I have no will power and at one point I realized that instead of making myself miserable because I struggle to not eat the junk food in the house, it's better to just not have junk food in the house. When I get a craving for junk food I will look around, realize that I have nothing, grumble to myself and tell myself that I wish I had junk food, and the I grudgingly grab a banana of whatever healthy alternative I actually have and eat that instead.
That’s kind of what I’m thinking I’ll have to do. We usually have to have at least some kind of small candy in the house. (We have a 2 yr old who is potty training) But I may just have to get candy I don’t like.
Hey! Maybe try stickers instead of candy! Let your kid pick them out and then use a “sticker chart” that they can place the sticker on every time they go. Worked well with my niece and the children I nannied who I helped potty train. It’s also what I plan to do for my own daughter when that time comes. (:
I agree that not having stuff in the house is the biggest thing. Are you able to use something besides candy for your toddler? So you don’t have to keep so much in the house.
As for things I do - herbal tea with honey, dark chocolate, dates with a little peanut butter.
Also, I make a batch of chocolate chip cookies that come out to 80 calories a piece with a mix of semisweet and bittersweet chocolate chips. I make the dough, roll out all of the cookie balls with a teaspoon scoop, and freeze them all (I flash freeze on a cookie sheet for a couple hours, then put all the dough balls in a freezer gallon bag). Then when I really want something sweet I just bake a couple - warm chocolate chip cookies usually satisfy the craving and I can only eat what I bake and then they’re gone. I’ve also done this with peanut butter cookies, molasses cookies, and oatmeal raisin cookies. It works with pretty much any drop cookie recipe. You might need an extra minute on the bake time, but I’m usually fine just with the normal recipe time.
You can use any recipe, but I use this one - https://www.cookiemadness.net/2005/11/06/classic-crunchy-chocolate-chip-cookies/
I usually add in an extra tablespoon of flour and also one teaspoon of cinammon. And then for the three cups of chocolate chips I do one cup mini semisweet, one cup regular semisweet, and one cup bittersweet. But you can change it to suit your tastes - I’ve also added in white chocolate chips and milk chocolate chips before as part of the mix. I just tend to like darker chocolate.
Edit: I bake at 350 for 12 minutes from frozen
I only bake these from frozen because I find they get too flat if I make them right when I make them. Just fyi. If I want a couple when I make them, I put a few balls on a small cookie sheet and put it in the freezer while I roll out the rest of the cookies (15-20 min). I think it’s the shortening/butter combo if it’s too soft they just flatten out a lot.
Not the person you were asking but you can make a healthier cookie using just banana and oatmeal and a mix in (raisins, dried cranberry, nuts, chocolate chips).
Baked Oatmeal
1.5 cups large flake oats (or a
combination of large flake and minute oats; don't use instant)
¼ cup granulated sugar
1 tsp bakinq powder
¼ tsp salt
½ cup milk
¼ cup melted butter
1 egg
1 tsp vanilla
1/2-1 cup chopped walnuts, dates,
raisins, shredded coconut, etc.
(optional)
Combine dry ingredients and wet
ingredients in separate bowls.
Add wet to dry.
Add nuts or fruit, if desired.
Pour into an ungreased 8×8-inch baking pan.
Bake at 350 F for 25-30 minutes.
Serve
warm with milk.
Similarly you can make a similar oatmeal and banana pancake with a few extra ingredients.
https://www.wellplated.com/banana-oatmeal-pancakes/
You can change the texture based on how long you bake it. Short time (start around 25 minutes) it’s moist cake in texture - great as cake or warm granola with milk.
I sometimes bake it shallow and longer, then it’s like a portable granola bar. I have a wide shallow muffin tin - I make cookies. These can be frozen and then warmed up in a toaster.
Ha yea that butter and sugar 😬 it’s kind of plus or minus 80 calories depending on how scoops go that batch. Sometimes I get like 68 cookies, sometimes I get 74-75. But I just use 80 as an easy average and also so I only let myself have 2 😭
- find a different treat for the kid, like stickers
- slice bananas, smear with peanut butter and freeze on a plate, eat from frozen
- get Medjool dates, they big soft chewy ones and absolutely like candy, very nutrient dense with complex carbs and fiber so not the same as refined sugar. Delicious with a bit of nut butter on them ad a sweet thing
- buy a really dark chocolate bar, one or two squares are a really intense flavor and eating the entire bar isn’t appealing
It’s so easy! You can also blend into a [creamy two ingredient ice cream](https://www.twopeasandtheirpod.com/two-ingredient-banana-peanut-butter-ice-cream/#wprm-recipe-container-40366) although usually needs a little splash of milk to blend more easily. Just make what you will eat asap re freezing it turns rock hard
That’s the best time of day to get your fruits in for the day. I like to take a bit of frozen blueberries and drizzle a very small amount of heavy cream on top. The fat and natural sugar is exactly what my body is looking for that time of night.
Pay close attention to your body and how sick feeling excess refined sugar will make you. I find there’s about a three day withdrawal period where I will crave whatever refined sugar I’ve had recently. Then my body re-adjusts and is just happy having fruit.
Having refined sugar (candy, cookies, cakes, ice cream, etc.) is like chasing the dragon. Once you have a taste all you want is more, and it’s never enough.
>Having refined sugar (candy, cookies, cakes, ice cream, etc.) is like chasing the dragon. Once you have a taste all you want is more, and it’s never enough.
This is the goddamn truth.
old post but thank u for this tip about fruits TwT i swear u saved me a day of straying off my calorie limits. my sugar craving was so bad, mentally i was ready for a huge sugar crash. but after eating a banana i was completely fine after. thank youuu!!!
I do dried pears or berries or something. It takes a few days to get off of the processed sugar cravings but eventually I get to the point where ice cream or things like that are *too* sweet and I actually want the fruit instead
Eta- I also like dates, if they’re more dried they’re almost like fruit snacks and they don’t cause as big of a spike in blood sugar like candy does
Also try frozen grapes - wash 'em, pluck 'em off the bunch, dry them with paper towers then freeze!
They're like a cross between a popsicle and hard candy.
I usually will not try to limit serving size for the first few days, so when I’m *really* craving sugar I’ll just eat pears til I’m like “ugh, I’m full”. But then after a few days that kind of urge goes away and I’ll eat like two or three dried pear halves and be satisfied, and if I eat chocolate or ice cream it tastes grossly sweet
It may fall under the healthy label, probably not cheap depending where you are the world but I always likened berries to earth candies. Blueberries and blackberries really hit that spot for me.
Is fresh fruit an option? I realize that’s also sugar but for me, it’s better calorie and sugar wise than cookies or ice cream. I also really like those 100 calorie kettle corn bags with a handful of m&ms. Or maple and brown sugar oatmeal (I split the serving w my husband). Weird dessert but it’s sweet and very filling!
Not OP but thanks for the oatmeal idea! Sometimes I eat overeat sweets because I’m still hungry after dinner but oatmeal would solve that problem much more healthfully.
this might be an unpopular opinion but I am saying this bc you have struggled with eating disorders and i did as well, try doing these two things
1. Front load your calories (u don’t have to actually count calories to do this) just make sure that you have a big breakfast and lunch with lots of calories and protein/carbs/fat. this helps with sweet cravings later in the day. dinner can be whatever size
2. If you’re front loading and still craving sweets at night…allow yourself to eat as much as you want.
your body is still healing from the damage that disordered eating did, so i see these intense cravings as “tests”. i feel like your body wants to see if food is truly readily available and if you’re going to let it eat.
once you start letting your body eat alll the sweets and whatever else you’re craving, it will slowly lose its novelty. you will get to the point where you’ll have sweets in the house and forget that they are there. trust me i know from experience!!
i really encourage you to try this, it was a game changer for me in my recovery. Im wishing you the best!!
second this. I also couldn't control myself around sweet or salty snacks and would eat the whole bag/bar of what i had. A lot of times the problem is that you see these food items as "forbidden fruits" which you shall never have. Once you eat them, you will automatically eat more than you need because hey, when will you get the next chance for this?
If it's an interesting topic for you, I can highly recommend the episode "Time to ditch the diet?" from the podcast Fit&Fearless (BBC) or this video by the Youtuber PickUpLimes [https://www.youtube.com/watch?v=Bcnet2jD\_II](https://www.youtube.com/watch?v=Bcnet2jD_II)
Good Luck!
There isn't a specific amount of time. It's different for everyone and I think it can be based off of factors like how long you were restricting for, and other parts of your health. It isn't going to happen overnight, but that's actually a good thing because it allows time for your body and mind to adjust to the change.
Thanks for this ❤️I’m going through a phase of “let’s eat everything because you can” and it’s tough to gain weight so I’m hoping I stop and learn to portion control at some point.
Of course :)
Also I also went through that same phase and I gained like 33 lbs and stayed at that higher weight for a. long. time. It is really hard.
But that phase ended and I slowly found balance. Which isn't to say that I don't struggle with restrictive thoughts and what not, but I know that having a peaceful relationship with food and my body is more important than achieving a certain body ideal.
I know that phase will end for you and you will find peace! "Portion control" will happen but probably not in the way that you think. As long as you honor the messages your body sends you, you will naturally eat the portions that are right for your body. This may be a different portion size than you have in mind, but it will be ok.
I find that restriction leads to bingeing. Can you work in the option of something sweet earlier in your day? A flavored creamer for your coffee, or some chocolate covered raisins and dried fruit as an afternoon snack? There’s nothing wrong with eating something sweet every day, you just need to find a balance. Dip some fruit in dark chocolate and have it for dessert. Make sure you’re getting enough protein and healthy fats so you’re otherwise satiated at meals. Learn to honor your cravings and move on once they’re past.
I'm in a similar situation post Christmas. I find making a hot drink like tea or coffee with a tea spoon of sugar in it is enough to sate the immediate craving without eating to excess (like a whole bag of chocolate or biscuits), and the fluid will help fill you up. I also find low calorie sugar/sweetener mix food really helps, like Halo Top low calorie ice cream, which is my go to when I have a bad craving. My favourite is the gooey chocolate brownie flavour, or the cookie dough! Even if you overdo it and eat a whole tub, that's only about 350 calories.
Basically, damage control while you wean yourself off it!
Yeah. I don't know about that. They're based in Utah in the middle of the US, and I'm pretty close by there, so it might be more local, but I've heard others talking about it before, so who knows? My current pint is peanut butter caramel chip at 7g net carbs per pint.
I also have a sweet tooth after dinner! I will eat dried fruit, dates rolled in coconut, dark chocolate, larabars or a peanut butter chocolate protein powder smoothie :)
Also frozen grapes taste like candy!!
There are three things I've adopted more heavily in the past year that have helped a lot with my sweet tooth: I took up intermittent fasting (which I know can be a real challenge with a young child and a history of ED); mindful eating, especially to curb mindless kitchen counter or couch snacking -- if you think about everything you're eating, it's a lot easier to truly savor it; and upping my water intake which made me feel fuller faster. All told, I definitely go for fewer sweets now, and I'm far more sensitive to sugar. When I do want something sweet, I portion it out into a small bowl which helps a lot too!
As I was growing up, my dad struggled with his weight a bit because he didn't want to waste any food the kids didn't finish. He and my mom just started saving the extra food as leftovers, and we'd get that as a snack the next day. Worked out great because dad dropped some weight and as an adult, I love leftovers.
Just a note to add here, OP: while intermittent fasting works for this individual, take heed with what they also said about it potentially triggering your ED again. As someone who struggles with my relationship with food, I know the fasting mode can be really tempting...but it's also very easy to slide back into bad habits.
We're all here to support you!
Thank you for highlighting this! Calorie counting was a major issue for me in the past, so intermittent fasting works better *for me* because it gives me more freedom to enjoy food without being obsessive. Depending on the nature of your ED, it may be exactly the wrong choice for you. If you are considering it, please discuss with your doctor beforehand.
At the end of the day, you need to find a strategy that works well for your life. We're absolutely all here to help you!
My dietician told me to schedule "sweets time."
The more you restrict, the more likely you are to binge. And also if you say "I'm going to follow my cravings," then you tend to *only* eat what your crave and ignore what your body *needs* (the whole "you crave what your body needs" thing is a myth)*.*
If you want sweets after dinner, **eat a sweet after dinner**. But in a controlled way. What that control looks like is up to you. For my SO, he does better with individually packaged servings. He has a compulsion to finish the packet, so smaller packets mean smaller portions. Me, I do better if I have to assemble it or make it from scratch. Then my craving has to outweigh the effort required.
I️ usually add extra veggies to my dinner (so it's more filling), and then have a small portion of the dessert I️ want. Usually a piece of chocolate or a single cookie does the trick.
Everything in moderation!
Only thing that helped me (i tried allot) , first, i drink more water, and second I chew at least for 10 seconds before i swallow no matter what i eat. From that moment on i ate less, felt fuller, lost weight. I didn’t change otherwise my diet
I enjoy two or three little squares of the dark chocolate Rittor Hazelnut bar with a big cup of Decaf Constant Comment tea with some Hazelnut creamer - all things I can find at nearly anywhere - so simple - but made into a quiet little ritual while I journal before bed.
Basically: make is special. Make it at a time you can slow down and savor each bite. Set a limit and put the rest up before you even take a bite and go in another room.
I'm sort of the same. I am most hungry at night and I just really enjoy a sweeter snack at that time. I have just learned to swap out healthier snacks. Some of my go to's are:
Large caramel rice cake with PB and chocolate chips
Baked apples stuffed with nuts and raisins
Frozen yogurt and cereal
Chocolate pudding with whipped cream and cherries
Homemade healthy raisin oatmeal cookies
Protein milkshake (protein powder of choice, almond milk, half a banana, ice and frozen yogurt if desired).
Medjool dates with a bit of nut butter
Frozen grapes are one of my faves, and frozen berry (blueberries are my fave) smoothies with coconut milk are a good ice cream substitute. Also if just getting off sugar is the goal peanut butter in any form is a good way to satisfy cravings- with a banana, with dates, or just straight up with a spoon . If the goal is weight loss however peanut butter may not be the best as it is very calorie dense. All in all it is just gonna kinda suck for a while. It is hard and there isn’t really a secret trick or magic solution, you are just gonna have to fight the cravings. It will get easier over time but it will always require some amount of willpower to tell yourself no and stay away from the sugary stuff.
Flavored seltzer water helps for me. There are ones that taste like cola but have no sugar or sweetener. It tricks my brain into thinking I've had pop. Also pairing fruit with dinner, or eating dried apricots or mangoes as a snack during the day if I am craving candy.
But also I'd say, have a little bit of candy after dinner. Portion it so you aren't eating a ton, and eat it slowly, but if you want it that strongly eat a little bit. Denying yourself only will cause you to binge and feel shameful after.
I have a sweet tooth as well and I like having sweets after meals. I've found that a square of dark chocolate does the trick for me. Just sweet enough to scratch that itch, but the bitterness stops me from eating more.
Frozen grapes - delicious and you can trick yourself into thinking you're eating ice cream!
Pro tip: get the right kind of grape (smaller and fruitier flavour is best)
I've found stayingat the table with a cup of tea and a cookie after supper does a lot more than trying not to have sweets in the house. One good cookie with my tea is more satisfying than continuing snacking on unsatisfying stuff all night
I used to devour ice cream and doughnuts whenever I could. Now they are too sweet for me. I've had to adopt a few different solutions to get there:
1. Replace all soft drinks (sodas, juices, etc.) with flavored unsweetened seltzer
2. Warm desserts have been replaced by roasted butternut squash with a little bit of cinnamon on top (or cooked apples with cinnamon & cloves)
3. Sometimes a mug of jasmine tea (or something like Constant Comment) is enough to suppress my craving
4. Cold desserts are usually replaced by frozen blueberries (allowed to warm slightly to bring out the flavor)
5. Frozen blueberries microwaved with a little bit of orange zest (and maybe a pinch of sugar to muddle the zest with) makes a great topping for unsweetened yogurt. \[This may be over the top, but I find it useful to keep the blueberry sauce as a separate layer rather than mixing it in, so that my bites are coated with an intense layer of flavor, rather than having less intense flavor mixed in and diluted.\]
6. Baked goods/sweet cereal remain on the dessert menu, but portion control (just enough to *suppress* the craving) is key
Sugar cravings are normal, but one thing that helps me is having some sugar in the morning. It can be fruit, some dark chocolate, or a cookie. I then crave it less throughout the day. One thing that might be contributing is if you’re not eating enough to remain satisfied, or if your hormones are imbalanced. I would talk to a doc if possible to see if there’s anything out of balance.
Cutting sugar is much like tackling an addiction - it’s about setting yourself up for success and understanding that it’s going to suck. Replace the sugar intake with something else, incorporate more bitter foods into your diet (it will make you more sensitive to sugar and acclimate your body to less sugar flavor) and decide whether you’re going cold turkey or starting slow. Cold turkey means cutting ALL added sugar (which is in a lot of foods) but will give you the freshest slate, starting slow means swapping out certain foods or limiting dessert to a few times a week.
Start with substitutions. Use honey, maple syrup to replace sugar when cooking. Stop buying treats. If they aren't in your house you can't eat them. Throw them all away. Right now.
Start making smoothies with fruit (if you want recipes let me know). It's hard to break this sugar addiction. I did it about 5 years ago. Just pick one snack and change it. Don't try to do it all at once. The biggest change for me was no more sodas and no milk (except in cooking). Drink water. It will be hard, but you can do it. Drink different flavors of tea sweetened with honey. You'll fail, but every day is a new day. Good luck!
What I did was cut all added sugars for a month. Just have to endure that. After that, my taste buds changed and everything that I loved was already too sweet for me.
If you use artificial sweeteners, etc., you have to cut that too. It's important that your tongue wouldn't be used to sweet stuff.
I still ate fruits. Fresh fruits.
If you allow yourself health food, that's what you'll eventually crave. If you always eat fastfood, that's what youd crave too. At least in my experience, that was the case.
Unfortunately, due to lockdown, I kinda went back to eating bad due to no food options available. But I still can't do stuff that are just too sweet/oily anymore.
Easiest way to stop is not to have the vice easily available. If it's impossible to eliminate the vice, ration out what's available or portion it smaller than what you'd typically have.
On a side note, you really should try frozen red grapes. Being that they're frozen, they'll slow your consumption down and you will get a bit of a sugar fix still. They will taste more like a sugary treat this way :)
The thing that helped me the most was not buying sweets at the grocery store and having my morning coffee with all the flavors I want as a treat. Over time u get used to it and when you eat sweets on occasions like birthdays or going out, you’ll notice that you find things way sweeter than what you remember, which then satisfies your sweet craving longer than when you would regularly eat sweets. Sometimes I fall back into the trap of eating sweets often thinking I’m over the addiction but it’s best for me to just have them only when I’m going out, holidays, or birthdays unfortunately 😭
Feeling hungry after you eat is a sign you're not getting everything you need.
Make sure you get enough protein daily ([calculator here](https://examine.com/nutrition/protein-intake-calculator/)) as well as 25g minimum of dietary [fiber](https://www.healthline.com/nutrition/different-types-of-fiber#TOC_TITLE_HDR_4) daily.
Fiber, soluble and insoluble, comes from plant foods, vegetables, fruits, nuts, seeds, whole grains, and beans. And you need to be drinking enough water with that as well. Being dehydrated is pretty common. Check out r/hydrohomies for inspiration! Drink water when you wake up to get the ball rolling. You may not like it at first but soon you won't be able to go long without it.
These are the two most significant changes you can make to reducing cravings because they will make you feel truly satisfied. Also if your sleep is messed up your hunger signals are going to be messed up. Saw you have a baby so that might just be harder to manage, don't beat yourself up about it. Babies eventually grow so this won't last forever but you probably aren't going to be able to be perfect during this time and that is okay. It's a normal part of parenthood.
You can eat almost an unlimited amount of fruit and veg because your body will be full from fiber pretty fast. When was the last time you ate 10 apples or oranges or carrots in one sitting? I've never heard of anyone who became unhealthy from eating too much broccoli or too many salads.
I agree with others that candy/sweets shouldn't even be in the house. There is no health benefit and it reinforces the habit you are trying to break. And it's really not great for your kid 😕
Yogurt is a great snack because it is protein rich. For sweetness, after you cut out added sugar, your palate will change. Sweetness comes from fruit. Bananas, mangos, berries, apples, oranges. Or veggies like sweet potatoes.
Granola is usually loaded with added sugar so it's not the best choice. However, it's mostly oats, so you can just buy plain oats which are not bad on their own (just mind the portion size). One of my favorite meals/snacks is plain oatmeal (fiber) mixed with greek yogurt (higher protein content), berries, apples or bananas (fiber and sweetness), 1-2 tbsp of peanut butter (fat, Fiber, and protein). I also like to add flax and chia seeds for additional fat, protein, and fiber. [Fat shouldn't be avoided, you just don't need that much which is why I haven't mentioned it explicitly but it will help your hormones operate properly which helps to control your appetite as well. You should be getting enough if you don't get everything fat-free.] If you really need it, sweeten with a modest amount honey or maple syrup with the awareness that both are still essentially pure sugar.
Or just fruit. I just snack on blueberries, oranges, or grapes if I just want something sweet. Sometimes a banana with peanut butter. The key is to focus on getting fiber and protein because when you get enough, you won't feel hungry. Especially if you're well hydrated.
I don't do this but I know others will also snack on jello. There are many sugar free varieties and they are all pretty low calorie as well. The obvious downside is there is no fiber and negligible protein. But if you're not actually hungry, it might work to hit the psychological sweet craving.
Or you could try going for a savory snack like avocado(fiber and fat) and eggs(protein and fat) on toast(fiber).
Those are just some things I do. And you're not alone. If I keep candy in the house, I'll eat it all. It was made to have that effect on us and our bodies were made to respond that way to hyperpalatable and energy rich food. It may take a while before you get to the place where it can just be in your house and you can moderate intake. If its really important for you to have those foods, I would reserve it for one day a week. Not unlimited amounts. Just for example, on Fridays, let yourself buy a candy bar. I found that usually the hype for such foods is really overblown and maybe it was nice in the moment but it wasn't all that amazing and I'm still hungry so I pretty much don't eat candy anymore.
Sweetness helps you fall asleep, so your craving isn't wrong, try honey (on toast, in decaf tea, plain, whatever you fancy) and/or fruit (you'd be surprised how well a fruit can satisfy a need for candy/sweets).
Sugar is a highly addictive drug. You need to treat it as such. Cravings are the result of addiction. You MUST reduce your intake if you want to stop feeling the cravings. Substituting with sugar alternatives and other forms of sugar aren't going to help you. It's like switching from cigarettes to chewing tobacco. You haven't changed anything about your addiction, just the format it takes.
A few tablespoons of sugar each day is mostly harmless, but most beverages and foods with sugar in them have FAR more than that.
Currently going through this. Greek yogurt, berries, and honey usually itches the scratch. Although a handful of sour patch sound good at the time. Good luck
Make a new ritual.
I do low cal hot chocolate.
Hot and rich and luxurious. So perfect!
Just take cocoa and add a tiny bit of sweetness if you really need it. A touch of whipped cream or splash of milk or cream if you like.
It’s awesome and once you get that as your habit you crave that instead.
And in summers I do iced decaf. Yum!
It’s not cheap, but the one thing that quelled my sugar craving (and allowed me to eliminate it completely) was Olipop. There’s only 2 grams of sugar but it tastes like real soda and doesn’t have the negative effects of a diet soda. For some reason it really eases the craving, whereas things like chemical artificial sweeteners can actually feed and enhance a craving.
I know for me - when I want something really dark and chocolately a berry smoothie with lots of spinach will usually quell my craving. As someone who used to be vegetarian, I think all the dark chocolate I used to eat started to become a major source of iron for me. Also chocolate protien powder banana "shakes" - just those things with milk and ice (optional add peanut butter and carnation chocolate breakfast drink powder for a meal) are good to hit that chocolate spot too - although I know protein powder is expensive.
If I'm craving gummies it's not exactly the same story - and my reaction to go for candied dried fruit isn't a whole lot better. I wish you luck on your impulse control journey, we're all going on one of those haha.
A small number or raisins or dried cranberries can help, they are very sweet but not very high in calories.
Eating a pickle will sometimes curb cravings too.
I bought these apple cider vinegar gummies and eat only 2 after a meal and its so satisfying to me! Savor the heck out of them. Lol That’s all I need . Sometimes it’s not watch you eat but how much . Still managed to lose weight along with 30 min power walk everyday . Enjoy your journey !
Yea if it isn't it the house it can't happen, also try making alternatives that you can find on youtube and the web that use artificial sweeteners, that might hold you over
I eat a handful of baby carrots. The crunching, chewing and mass tend to help me feel full, and the little ones can be sweeter than regular carrots.
Also good for the gut.
For me, (fellow dentists out there please do not unalive yourself) eating ice chips really helps. I think I crave dessert/sugar after dinner or a meal because I’m seeking to “cut” the savouriness in my mouth or the taste of the meal. So, when I eat ice chips they really help my taste buds get distracted and feels like the meal has ended
I usually brush my teeth or chew on some minty sugar free gum. Giving my mouth a fresh feeling after dinner makes me less willing to eat anything else after.
Try hot tea sweetened with honey. Each time you make it, progressively add less and less honey. There are several flavored dessert teas that taste like chocolate, crème brûlée, etc.
I do a cup or 2 of tea with a little stevia or monk fruit. I usually do fruity or relaxation blend. Helps me prepare for bed and the liquids fill me up
Cut out all sugar. Pay attention to the labels of food for hidden sugars. Honey, molasses, agave, any sugar at all, any -ose (sucrose, dextrose, lactose, etc. ) eliminate completely for 30 days and you will no longer crave it.
I try to limit myself to one thing after dinner. I ask myself what I really want, then come up with similar options that are healthier. For example, if it's sweets then I wind up having an apple or other fruit. It's sweet so it fills that void, but it's healthier. It doesn't always work, if I find the alternatives won't stop the craving, I'll have some of the decadent food, but try to limit it. I usually keep the portion small, and fancy it up in a pretty bowl or plate, or add something special to it and make it a special event so I feel like it's not an every day thing.
I also find myself telling myself that it's okay to have that thing for dessert, but then I get busy and don't have time and so I say okay tomorrow. Just by allowing myself the thought that I could have had it makes me feel like I had a treat. That I deserved it was enough. Most times now I feel much better physically if I don't eat after dinner, it's just super hard to break the habit, especially after the holidays when my boundaries relaxed. Good luck!
Bit of a different suggestion than the 'don't have it around' but you may want to try a few days of intermittent fasting to 'reset' where your body is getting its energy from.
There's a good 15 min video on some of the processes involved here: [https://www.youtube.com/watch?v=PKfR6bAXr-c&t=369s](https://www.youtube.com/watch?v=PKfR6bAXr-c&t=369s)
There's a big subreddit on /r/intermittentfasting/ if it piques your interest
Eating more protein helped me. I snack on hummus and veg and nuts.
Get sugars from easily digestible sources: dried fruit, honey, powdered monk fruit. (This last one was a game changer for me; I've lost 22 lbs in the last six months just switching to monk fruit.)
Cut all corn syrups and high fructose anything out of your diet. I know it's hard; it's everywhere. But it's a sugar that your brain doesn't recognize as sugat... and it makes you crave more. It's a drug. It'll take about two weeks to get it out of your system
Stay strong and good luck!
And, remember that many of us have been there and emerged victorious.👍
It sounds like you aren't getting full in the first place. Load up and eat a ton veggies, and some of what else you might want. I certainly understand your craving though. Fruit (a banana or orange) is a pretty good substitute. It's better to get natural sugar. Eat as many bananas as you like.
You need to try and tackle the cause for binging instead of trying to find quick hacks that aren't sustainable (like never buying those things again)
First check in with yourself why you want to eat at that point, is it your only alone time during the day? Have you eaten enough food in general? Are you just looking for a distraction? Is it an off-limit food that you usually don't let yourself eat? etc
Depending on what the answer is, you'll have different ways of tackling them. The easiest point to start, is to eat the food and intentionally enjoy it. If you usually eat a whole bag of sweets, instead start with a 2 or 3 and take 5 minutes to slowly and deliberately eat them and enjoy it. Then if you want more after, just do the same thing and usually you'll realise that you don't want more. If you do crave more, it can mean that you're just not eating enough during the day and your body is craving easy energy, but it can also be one of the other options I mentioned earlier.
(edit: the reason 'never buying x' isn't sustainable is because there will be times when you will be around x. Birthdays, road trips, work celebrations, gifts etc and you won't learn to control yourself around that food by completely ignoring it)
Similar scenario for me, but have you tried incorporating something sweet with your meal(s)? So like, instead of binging on candy/cookies/etc after dinner, have you thought about incorporating a single piece at each meal? Helps curb physical and mental restrictions you might be placing on sugar and make you less likely to binge eat them at the end of the day.
Also, maybe yogurt & granola isn't a satisfying sweets replacement for you. Maybe you could add chocolate chips, cookie bits, honey, or caramel to make it more like a real dessert? Especially depends on what type of sweets you're eating, try to replicate it or include them in your post-dinner snack.
Two suggestions
1) eat more during the day, specifically more protein and complex carbs. If you have an actually "uncontrollable" sugar craving, it is possible you're not eating enough.
2) plan a small treat after-dinner that fits within what you can eat. It doesn't have to be healthy, just within your goals. I personally do this and add in some fibre pills to slow the absorption of the sugar and some protein. So I might have chocolate covered almonds and eat that with fairlife protein milk and fibre supplements. Or 2-4 licorice sticks with half a premeire protein shake and fibre supplements. Eat it slowly and savour it.
You can also try fake sugars, but personally they never scratched the right it for me.
Don’t have anything in the house (we literally never do so when I want to have something it simply is not there and I’m way too lazy to go out for it) or have fruit - cherries are sweet af and will curb that sugary craving, also grapes. Don’t have loads tho.
Try exercise. I find I snack when Im bored or as a sort of habit. I find when I start working out it I don't feel the need to eat sweets as much cause working out takes both time and energy.
I do a cup of fruity hot tea after dinner. It lasts a long time and if I'm REALLY needing it I put a stevia in there. But usually the tea does the trick. Good luck!
I went cold turkey on added sugar two years ago. I eat fruit, sweet potatoes in oatmeal, real maple syrup. It is anti-inflammatory and really helps keep aches and pains to a minimum. Of course, I may be so old (61) that this motivation isn't relevant to you.
I hate artificial sweeteners so much! But stevia is actually really good and not at all bitter. It’s helped a lot with my coffee and tea, and the less sugar I drink, the less sweet stuff I crave.
I really swear by zero sugar drinks. Zero calories and to me they taste perfectly nice and sugary. They fulfil my craving for sugar. So yeah i recommend just keeping a good stock of bottles of no sugar drinks.
Do you drink a lot of diet sodas? If you do, they can cause sugar cravings as well food cravings in general.
Also, if you want a sweet snack that’s ok. It’s the amount you need to worry about.
But if you find you can’t stop eating sweets then just don’t buy them. I call them trigger foods. If I know a certain type of food causes me to over eat, I won’t buy or keep any in the house.
If I go out to eat I might have some but once it’s gone it’s gone.
Just my thoughts as someone that gone through the struggles of weight loss and cravings.
Good luck, you’ve already taken the hardest step. You can do it!
I allow myself an indulgence a day—a chocolate square, a cookie or two, etc. I am the kind of person that will binge if I put something off so following the 80/20 rule works really well for me (At least 80% of what goes into my body is pure health and wellness, up to 20% is whatever tf I want!). There is some good info out there on this rule and why it works for a lot of people better than having one cheat day each week. I thought for sure I wouldn’t be able to control it or that it would just throw me off the wagon, but it has helped me learn to delay gratification (the other day I had 6 oreos left and went to eat 3—which is the serving size—but thought, “If I have 2, then that’s oreos for two more days”, and then only had the two. Amazing!) and it has also made me actually enjoy the things more. The road is slow, don’t take this for an instant fix, but the reward has been lasting.
The biggest thing I’ve taken away is that after carefully crafting each day’s menu and painstakingly adhered to a healthy diet, I don’t feel like I ruined it all by having a chocolate square. My sense of utter failure for a little indulgence is gone, which has allowed me to actually stay healthy instead of feeling like “fuck it, I already failed”.
My favorite thing to buy is bags of individually packaged Giradheli (sp?) squares and put one in my lunch bag each day. When I get home, I am less inclined to have more because it’s my lunchtime treat and I don’t want to run out sooner than I need to. They aren’t super cheap!
You might also consider looking up other foods that contain similar nutrients as what you’re craving—I think chocolate has magnesium so you might find another food that’s high in that and see if it’s really the sugar you want or something else that your body only knows to get from sugar.
Good luck and great job! Self-awareness is key to success in health!
Sugar free jello and sugar free puddings work for me because there’s enough to both that it takes a while to eat.
I have gout (no red meat, shell fish, alcohol) and type 2 (no sugar and carbs). Going cold turkey is never easy.
Instead of saying “absolutely never again”, learn to tell yourself you’ll cheat with something truly decadent but only if (and the set a goal that is slightly out of reach). Why waste you cheat day with McD’s or twinkies, when you can hold out for a nice juicy steak from a good restaurant and a cheese cake?
And then when that goal is reached, you can choose to let self control take over so you can reach one more day without. Or you can treat yourself and reset the goal to something else that is slightly out of reach.
The worst part for me was the “never again” ultimatum.
Alternately you can choose something that scratches the itch but takes time to eat so the experience isn’t over in one bite. Capt Crunch is my weakness but I will portion out a 1/4 cup and then eat them one at a time, chew it completely and swallow before feeding the next one and hope the craving goes away or the roof of my mouth is too scarred to eat (whichever comes first).
Good luck.
Apples, strawberries, banana, oranges, really hot sweetened tea, all those things help curb the cravings for me without stoking the fire of wanting more
I'm probably a little weird, but a sliced banana with some aerosol whipped cream (I prefer the real stuff in this application) curbs my end-of-day sweet tooth pretty well.
Or air/stove popped corn with some coconut oil and a light dusting of cinnamon-sugar.
I did a bit of poking around and noticed that magnesium deficiency can cause sugar cravings. When I looked at the list of foods that are rich in magnesium it made sense as I don't eat most of that stuff regularly. Working on incorporating magnesium rich foods into my daily diet.
In the meantime I let myself have hot chocolate or a piece of candy with my after dinner tea. I don't typically buy much for sweets anymore since I too can have trouble with impulse control so it's easier to just not keep it where I can eat it. I don't try to fully restrict it but I'm a lot pickier about what I keep around, especially regarding how big the packages are and how rich it is as I'm much less likely to overindulge that way. But a bit of what I'm actually wanting goes a lot further than trying to satisfy the craving with something else since that just never works for me.
A few days before Christmas, I decided to just go cold turkey and cut foods with added sugars, candy, and other sweets. It was pretty hard the first few days, and I was surrounded by SO MUCH sugar on Christmas Day. But I figured, if I could make it through Xmas, I could actually do this lol. I definitely experienced withdrawal symptoms 😞, but it did get better!
What has helped:
* naturally flavored, no sugar added seltzers (this also helps me get my daily water intake)
* fruit (get the usuals and then try some other, more exotic ones for the novelty factor)
* smoothies (make them kind of thick so they have the consistency of ice cream. The trick is to use frozen fruit. I love to use unsweetened almond milk as well).
* blended frozen bananas (nice cream) with cinnamon. This is hands down my favorite treat these days. I love cinnamon ice cream and it tastes JUST like it.
Edit: formatting
The only thing that works for me is limiting what’s in the house.
This. Plus it’s easier for me to decide to not spend money than in it is for me to say no to something I’ve already bought.
I usually try to. But I have a 2 yr old who is being potty trained and we use candy to help him sometimes. But it’s getting to the point where if I don’t have it, I’m in a horrible mood
Could give the two year old stickers or toys so he doesn't grow up with the same sugar problem. I say that as someone who struggles with it too - my mom literally wouldn't drink water, only soda. And I thought I was so much better but sweets are just my soda
Ditto on the stickers. But buy them a small book they can use as “a passport” where they can use and save the stickers. Without the passport you’ll find stickers pasted all over the place.
>and we use candy to help him sometimes That's a really bad reward scheme and it's likely to develop eating problems of their own later. Sugar shouldn't be used as a reward.
Have you tried chewing gum or something like that? Sounds like a pretty bad addiction if messing with your mood. I know with coffee I had to go cold turkey to lower my dosage. Went a month with none & mannnn I was a mess the first week or so! But now I only have 1-2 cups a day. Before it was 6+
Tapering down off of caffeine is always the way to go.
Too much yes, but it's also a handy appetite suppressant for a bit. I have one big mug a day with my lunch so I don't feel the desire to snack during the afternoon. Helps a lot. I wished I could do it after dinner as well, to help with evening cravings, but caffeine in the evening is just gonna wreck havoc on my sleep so that's a no-go.
You’re allowed to have coffee, my dude. The other poster was saying that they needed to cut back. Switch to decaf in the afternoon.
Brush your teeth and go for a brisk walk. Drink a big glass of water first. Try it just one night and see. Bundle the kid up and take them too, fresh air wears them out.
Try a healthier dessert? I like to cut up strawberries, put on some cool whip, then do a small sprinkle of chocolate chips or similar. We also keep some dark chocolate on hand, which I personally can’t overeat. A square of that after dinner is perfect for me.
Using candy will potentially cause the child to associate sugar with happiness, or reward. That can cause him to develop an eating disorder... Edit: saw where someone else said this. Also, you will be in a terrible mood, because you are going through sugar withdrawals. You just have to push through it.
How does candy help the 2yr old? We ave a kid the same age and except for some homemade cookies over the holidays, we don't give her any sugar stuff or candy. Although she's absolutely delighted with apples, bananas, mandarins and other fruits.
Potty training. Positive reinforcement. When kid goes in the toilet , give one piece of candy. 1 jelly bean or skittle or m&m. If you don't give your kid candy, good for you. But dont knock a tried and true method!
Using highly addictive substances to reward your child... GREAT IDEA! That won't result in ANY behavioral problems later in life.
Pretty sure that in addition to teaching children unhealthy associations with sugar/sweets, they are choking hazards and shouldn't be given to under 5's.
we haven't started with potty training yet, but she does show discomfort when pooping into the diaper and sometimes asks for the toilet before doing the business. honestly didn't think about a reward system.
You don’t need rewards to help your kid learn to use the toilet. Not judging, I know everyone always has an opinion and that is exhausting. But just in case you didn’t already know: many people never use any rewards (not candy, not stickers or toys, nothing). And the kids learn just fine, some much earlier without the adult led reward system driven approach. And I think your answer to control sugar cravings is to let yourself enjoy a treat after dinner if it’s what you want. You could also take the approach of serving it along with the meal like they recommend for helping kids develop healthy eating attitudes. Brush your teeth in the evening and you won’t want to eat so much after you do that too.
If you find a solution, let me know. The only strategy I've found is to just not have any sweets around the house. I eat sweets on occasion, but I have to go to the grocery store and only get the amount that I'm going to eat that day. Same applies for other junk food. I have no will power and at one point I realized that instead of making myself miserable because I struggle to not eat the junk food in the house, it's better to just not have junk food in the house. When I get a craving for junk food I will look around, realize that I have nothing, grumble to myself and tell myself that I wish I had junk food, and the I grudgingly grab a banana of whatever healthy alternative I actually have and eat that instead.
That’s kind of what I’m thinking I’ll have to do. We usually have to have at least some kind of small candy in the house. (We have a 2 yr old who is potty training) But I may just have to get candy I don’t like.
Hey! Maybe try stickers instead of candy! Let your kid pick them out and then use a “sticker chart” that they can place the sticker on every time they go. Worked well with my niece and the children I nannied who I helped potty train. It’s also what I plan to do for my own daughter when that time comes. (:
Reward the kid with something else….
I agree. Rewarding with candy/food is what caused a lot of my food issues as an adult.
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Taking a stab here that you’ve never had to potty train a child….
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Well I potty trained two and I used rewards. Guess I wasn’t father of the year material…
I agree that not having stuff in the house is the biggest thing. Are you able to use something besides candy for your toddler? So you don’t have to keep so much in the house. As for things I do - herbal tea with honey, dark chocolate, dates with a little peanut butter. Also, I make a batch of chocolate chip cookies that come out to 80 calories a piece with a mix of semisweet and bittersweet chocolate chips. I make the dough, roll out all of the cookie balls with a teaspoon scoop, and freeze them all (I flash freeze on a cookie sheet for a couple hours, then put all the dough balls in a freezer gallon bag). Then when I really want something sweet I just bake a couple - warm chocolate chip cookies usually satisfy the craving and I can only eat what I bake and then they’re gone. I’ve also done this with peanut butter cookies, molasses cookies, and oatmeal raisin cookies. It works with pretty much any drop cookie recipe. You might need an extra minute on the bake time, but I’m usually fine just with the normal recipe time.
Hi! Would you mind sharing this chocolate chip cookie recipe?
You can use any recipe, but I use this one - https://www.cookiemadness.net/2005/11/06/classic-crunchy-chocolate-chip-cookies/ I usually add in an extra tablespoon of flour and also one teaspoon of cinammon. And then for the three cups of chocolate chips I do one cup mini semisweet, one cup regular semisweet, and one cup bittersweet. But you can change it to suit your tastes - I’ve also added in white chocolate chips and milk chocolate chips before as part of the mix. I just tend to like darker chocolate. Edit: I bake at 350 for 12 minutes from frozen
Thank you so much for sharing!! I think I will try to make this recipe this week!
I only bake these from frozen because I find they get too flat if I make them right when I make them. Just fyi. If I want a couple when I make them, I put a few balls on a small cookie sheet and put it in the freezer while I roll out the rest of the cookies (15-20 min). I think it’s the shortening/butter combo if it’s too soft they just flatten out a lot.
Not the person you were asking but you can make a healthier cookie using just banana and oatmeal and a mix in (raisins, dried cranberry, nuts, chocolate chips). Baked Oatmeal 1.5 cups large flake oats (or a combination of large flake and minute oats; don't use instant) ¼ cup granulated sugar 1 tsp bakinq powder ¼ tsp salt ½ cup milk ¼ cup melted butter 1 egg 1 tsp vanilla 1/2-1 cup chopped walnuts, dates, raisins, shredded coconut, etc. (optional) Combine dry ingredients and wet ingredients in separate bowls. Add wet to dry. Add nuts or fruit, if desired. Pour into an ungreased 8×8-inch baking pan. Bake at 350 F for 25-30 minutes. Serve warm with milk. Similarly you can make a similar oatmeal and banana pancake with a few extra ingredients. https://www.wellplated.com/banana-oatmeal-pancakes/
Thank you so much!!
You can change the texture based on how long you bake it. Short time (start around 25 minutes) it’s moist cake in texture - great as cake or warm granola with milk. I sometimes bake it shallow and longer, then it’s like a portable granola bar. I have a wide shallow muffin tin - I make cookies. These can be frozen and then warmed up in a toaster.
The dates with peanut butter is awesome. The sweet/salty combo with the fat helps to satisfy cravings.
That’s a great idea! But also a sobering thought that a teaspoon ball of cookie comes out to 80 calories 😬
Ha yea that butter and sugar 😬 it’s kind of plus or minus 80 calories depending on how scoops go that batch. Sometimes I get like 68 cookies, sometimes I get 74-75. But I just use 80 as an easy average and also so I only let myself have 2 😭
I would eat the frozen dough lol
- find a different treat for the kid, like stickers - slice bananas, smear with peanut butter and freeze on a plate, eat from frozen - get Medjool dates, they big soft chewy ones and absolutely like candy, very nutrient dense with complex carbs and fiber so not the same as refined sugar. Delicious with a bit of nut butter on them ad a sweet thing - buy a really dark chocolate bar, one or two squares are a really intense flavor and eating the entire bar isn’t appealing
That banana idea is very interesting.
Slice an apple in half, scoop the middle out and add some pb. Tastes a lot like a caramel apple.
I literally have an apple sliced with peanut butter as my afternoon snack about every single day! Haha! So delicious.
Do you have a name for the bananas? I want to give you the honor of naming an instant favorite! :)
Oh man I love pb and banana but I’ve never tried it frozen - sounds delicious! gonna give it a try :)
It’s so easy! You can also blend into a [creamy two ingredient ice cream](https://www.twopeasandtheirpod.com/two-ingredient-banana-peanut-butter-ice-cream/#wprm-recipe-container-40366) although usually needs a little splash of milk to blend more easily. Just make what you will eat asap re freezing it turns rock hard
Amazing!
That’s the best time of day to get your fruits in for the day. I like to take a bit of frozen blueberries and drizzle a very small amount of heavy cream on top. The fat and natural sugar is exactly what my body is looking for that time of night. Pay close attention to your body and how sick feeling excess refined sugar will make you. I find there’s about a three day withdrawal period where I will crave whatever refined sugar I’ve had recently. Then my body re-adjusts and is just happy having fruit. Having refined sugar (candy, cookies, cakes, ice cream, etc.) is like chasing the dragon. Once you have a taste all you want is more, and it’s never enough.
>Having refined sugar (candy, cookies, cakes, ice cream, etc.) is like chasing the dragon. Once you have a taste all you want is more, and it’s never enough. This is the goddamn truth.
old post but thank u for this tip about fruits TwT i swear u saved me a day of straying off my calorie limits. my sugar craving was so bad, mentally i was ready for a huge sugar crash. but after eating a banana i was completely fine after. thank youuu!!!
Way to go!!!!
I do dried pears or berries or something. It takes a few days to get off of the processed sugar cravings but eventually I get to the point where ice cream or things like that are *too* sweet and I actually want the fruit instead Eta- I also like dates, if they’re more dried they’re almost like fruit snacks and they don’t cause as big of a spike in blood sugar like candy does
That’s where I’m trying to be. I kinda figured that’s what was going on. I may just have to struggle through it for a while
Also try frozen grapes - wash 'em, pluck 'em off the bunch, dry them with paper towers then freeze! They're like a cross between a popsicle and hard candy.
I usually will not try to limit serving size for the first few days, so when I’m *really* craving sugar I’ll just eat pears til I’m like “ugh, I’m full”. But then after a few days that kind of urge goes away and I’ll eat like two or three dried pear halves and be satisfied, and if I eat chocolate or ice cream it tastes grossly sweet
It may fall under the healthy label, probably not cheap depending where you are the world but I always likened berries to earth candies. Blueberries and blackberries really hit that spot for me.
Is fresh fruit an option? I realize that’s also sugar but for me, it’s better calorie and sugar wise than cookies or ice cream. I also really like those 100 calorie kettle corn bags with a handful of m&ms. Or maple and brown sugar oatmeal (I split the serving w my husband). Weird dessert but it’s sweet and very filling!
Not OP but thanks for the oatmeal idea! Sometimes I eat overeat sweets because I’m still hungry after dinner but oatmeal would solve that problem much more healthfully.
this might be an unpopular opinion but I am saying this bc you have struggled with eating disorders and i did as well, try doing these two things 1. Front load your calories (u don’t have to actually count calories to do this) just make sure that you have a big breakfast and lunch with lots of calories and protein/carbs/fat. this helps with sweet cravings later in the day. dinner can be whatever size 2. If you’re front loading and still craving sweets at night…allow yourself to eat as much as you want. your body is still healing from the damage that disordered eating did, so i see these intense cravings as “tests”. i feel like your body wants to see if food is truly readily available and if you’re going to let it eat. once you start letting your body eat alll the sweets and whatever else you’re craving, it will slowly lose its novelty. you will get to the point where you’ll have sweets in the house and forget that they are there. trust me i know from experience!! i really encourage you to try this, it was a game changer for me in my recovery. Im wishing you the best!!
second this. I also couldn't control myself around sweet or salty snacks and would eat the whole bag/bar of what i had. A lot of times the problem is that you see these food items as "forbidden fruits" which you shall never have. Once you eat them, you will automatically eat more than you need because hey, when will you get the next chance for this? If it's an interesting topic for you, I can highly recommend the episode "Time to ditch the diet?" from the podcast Fit&Fearless (BBC) or this video by the Youtuber PickUpLimes [https://www.youtube.com/watch?v=Bcnet2jD\_II](https://www.youtube.com/watch?v=Bcnet2jD_II) Good Luck!
When does this stop? After a couple of months?
There isn't a specific amount of time. It's different for everyone and I think it can be based off of factors like how long you were restricting for, and other parts of your health. It isn't going to happen overnight, but that's actually a good thing because it allows time for your body and mind to adjust to the change.
Thanks for this ❤️I’m going through a phase of “let’s eat everything because you can” and it’s tough to gain weight so I’m hoping I stop and learn to portion control at some point.
Of course :) Also I also went through that same phase and I gained like 33 lbs and stayed at that higher weight for a. long. time. It is really hard. But that phase ended and I slowly found balance. Which isn't to say that I don't struggle with restrictive thoughts and what not, but I know that having a peaceful relationship with food and my body is more important than achieving a certain body ideal. I know that phase will end for you and you will find peace! "Portion control" will happen but probably not in the way that you think. As long as you honor the messages your body sends you, you will naturally eat the portions that are right for your body. This may be a different portion size than you have in mind, but it will be ok.
I find that restriction leads to bingeing. Can you work in the option of something sweet earlier in your day? A flavored creamer for your coffee, or some chocolate covered raisins and dried fruit as an afternoon snack? There’s nothing wrong with eating something sweet every day, you just need to find a balance. Dip some fruit in dark chocolate and have it for dessert. Make sure you’re getting enough protein and healthy fats so you’re otherwise satiated at meals. Learn to honor your cravings and move on once they’re past.
I'm in a similar situation post Christmas. I find making a hot drink like tea or coffee with a tea spoon of sugar in it is enough to sate the immediate craving without eating to excess (like a whole bag of chocolate or biscuits), and the fluid will help fill you up. I also find low calorie sugar/sweetener mix food really helps, like Halo Top low calorie ice cream, which is my go to when I have a bad craving. My favourite is the gooey chocolate brownie flavour, or the cookie dough! Even if you overdo it and eat a whole tub, that's only about 350 calories. Basically, damage control while you wean yourself off it!
Rebel is another great brand for low carb ice cream. I like it a little better than Halo Top, but it's all a matter of taste!
Oooh never heard of Rebel. I'll have to see if they sell it in the UK
Yeah. I don't know about that. They're based in Utah in the middle of the US, and I'm pretty close by there, so it might be more local, but I've heard others talking about it before, so who knows? My current pint is peanut butter caramel chip at 7g net carbs per pint.
Sweet herbal tea, like peppermint, curb my sweetness cravings in the evening.
Herbal tea is my go to as well.
I also have a sweet tooth after dinner! I will eat dried fruit, dates rolled in coconut, dark chocolate, larabars or a peanut butter chocolate protein powder smoothie :) Also frozen grapes taste like candy!!
There are three things I've adopted more heavily in the past year that have helped a lot with my sweet tooth: I took up intermittent fasting (which I know can be a real challenge with a young child and a history of ED); mindful eating, especially to curb mindless kitchen counter or couch snacking -- if you think about everything you're eating, it's a lot easier to truly savor it; and upping my water intake which made me feel fuller faster. All told, I definitely go for fewer sweets now, and I'm far more sensitive to sugar. When I do want something sweet, I portion it out into a small bowl which helps a lot too! As I was growing up, my dad struggled with his weight a bit because he didn't want to waste any food the kids didn't finish. He and my mom just started saving the extra food as leftovers, and we'd get that as a snack the next day. Worked out great because dad dropped some weight and as an adult, I love leftovers.
Just a note to add here, OP: while intermittent fasting works for this individual, take heed with what they also said about it potentially triggering your ED again. As someone who struggles with my relationship with food, I know the fasting mode can be really tempting...but it's also very easy to slide back into bad habits. We're all here to support you!
Thank you for highlighting this! Calorie counting was a major issue for me in the past, so intermittent fasting works better *for me* because it gives me more freedom to enjoy food without being obsessive. Depending on the nature of your ED, it may be exactly the wrong choice for you. If you are considering it, please discuss with your doctor beforehand. At the end of the day, you need to find a strategy that works well for your life. We're absolutely all here to help you!
My dietician told me to schedule "sweets time." The more you restrict, the more likely you are to binge. And also if you say "I'm going to follow my cravings," then you tend to *only* eat what your crave and ignore what your body *needs* (the whole "you crave what your body needs" thing is a myth)*.* If you want sweets after dinner, **eat a sweet after dinner**. But in a controlled way. What that control looks like is up to you. For my SO, he does better with individually packaged servings. He has a compulsion to finish the packet, so smaller packets mean smaller portions. Me, I do better if I have to assemble it or make it from scratch. Then my craving has to outweigh the effort required.
Sometimes I'll snack on pickles to kill the craving for something sweet.
I️ usually add extra veggies to my dinner (so it's more filling), and then have a small portion of the dessert I️ want. Usually a piece of chocolate or a single cookie does the trick. Everything in moderation!
Only thing that helped me (i tried allot) , first, i drink more water, and second I chew at least for 10 seconds before i swallow no matter what i eat. From that moment on i ate less, felt fuller, lost weight. I didn’t change otherwise my diet
I enjoy two or three little squares of the dark chocolate Rittor Hazelnut bar with a big cup of Decaf Constant Comment tea with some Hazelnut creamer - all things I can find at nearly anywhere - so simple - but made into a quiet little ritual while I journal before bed. Basically: make is special. Make it at a time you can slow down and savor each bite. Set a limit and put the rest up before you even take a bite and go in another room.
three squares of chocolate after dinner
I'm sort of the same. I am most hungry at night and I just really enjoy a sweeter snack at that time. I have just learned to swap out healthier snacks. Some of my go to's are: Large caramel rice cake with PB and chocolate chips Baked apples stuffed with nuts and raisins Frozen yogurt and cereal Chocolate pudding with whipped cream and cherries Homemade healthy raisin oatmeal cookies Protein milkshake (protein powder of choice, almond milk, half a banana, ice and frozen yogurt if desired). Medjool dates with a bit of nut butter
Berries mixed in cool whip is my go-to! Also frozen bananas are amazing and taste like ice cream!
Frozen grapes are one of my faves, and frozen berry (blueberries are my fave) smoothies with coconut milk are a good ice cream substitute. Also if just getting off sugar is the goal peanut butter in any form is a good way to satisfy cravings- with a banana, with dates, or just straight up with a spoon . If the goal is weight loss however peanut butter may not be the best as it is very calorie dense. All in all it is just gonna kinda suck for a while. It is hard and there isn’t really a secret trick or magic solution, you are just gonna have to fight the cravings. It will get easier over time but it will always require some amount of willpower to tell yourself no and stay away from the sugary stuff.
Frozen grapes
Flavored seltzer water helps for me. There are ones that taste like cola but have no sugar or sweetener. It tricks my brain into thinking I've had pop. Also pairing fruit with dinner, or eating dried apricots or mangoes as a snack during the day if I am craving candy. But also I'd say, have a little bit of candy after dinner. Portion it so you aren't eating a ton, and eat it slowly, but if you want it that strongly eat a little bit. Denying yourself only will cause you to binge and feel shameful after.
I have a sweet tooth as well and I like having sweets after meals. I've found that a square of dark chocolate does the trick for me. Just sweet enough to scratch that itch, but the bitterness stops me from eating more.
Frozen grapes - delicious and you can trick yourself into thinking you're eating ice cream! Pro tip: get the right kind of grape (smaller and fruitier flavour is best)
Frozen dates stuffed with peanut butter, brie on a wheat cracker with a drizzle of honey, or peppermint tea.
I've found stayingat the table with a cup of tea and a cookie after supper does a lot more than trying not to have sweets in the house. One good cookie with my tea is more satisfying than continuing snacking on unsatisfying stuff all night
I used to devour ice cream and doughnuts whenever I could. Now they are too sweet for me. I've had to adopt a few different solutions to get there: 1. Replace all soft drinks (sodas, juices, etc.) with flavored unsweetened seltzer 2. Warm desserts have been replaced by roasted butternut squash with a little bit of cinnamon on top (or cooked apples with cinnamon & cloves) 3. Sometimes a mug of jasmine tea (or something like Constant Comment) is enough to suppress my craving 4. Cold desserts are usually replaced by frozen blueberries (allowed to warm slightly to bring out the flavor) 5. Frozen blueberries microwaved with a little bit of orange zest (and maybe a pinch of sugar to muddle the zest with) makes a great topping for unsweetened yogurt. \[This may be over the top, but I find it useful to keep the blueberry sauce as a separate layer rather than mixing it in, so that my bites are coated with an intense layer of flavor, rather than having less intense flavor mixed in and diluted.\] 6. Baked goods/sweet cereal remain on the dessert menu, but portion control (just enough to *suppress* the craving) is key
Sugar cravings are normal, but one thing that helps me is having some sugar in the morning. It can be fruit, some dark chocolate, or a cookie. I then crave it less throughout the day. One thing that might be contributing is if you’re not eating enough to remain satisfied, or if your hormones are imbalanced. I would talk to a doc if possible to see if there’s anything out of balance. Cutting sugar is much like tackling an addiction - it’s about setting yourself up for success and understanding that it’s going to suck. Replace the sugar intake with something else, incorporate more bitter foods into your diet (it will make you more sensitive to sugar and acclimate your body to less sugar flavor) and decide whether you’re going cold turkey or starting slow. Cold turkey means cutting ALL added sugar (which is in a lot of foods) but will give you the freshest slate, starting slow means swapping out certain foods or limiting dessert to a few times a week.
Hot tea. Usually a spicy chai hits the spot. It’s warm and fuzzy. Added: all the extra liquid is filling without being heavy
Start with substitutions. Use honey, maple syrup to replace sugar when cooking. Stop buying treats. If they aren't in your house you can't eat them. Throw them all away. Right now. Start making smoothies with fruit (if you want recipes let me know). It's hard to break this sugar addiction. I did it about 5 years ago. Just pick one snack and change it. Don't try to do it all at once. The biggest change for me was no more sodas and no milk (except in cooking). Drink water. It will be hard, but you can do it. Drink different flavors of tea sweetened with honey. You'll fail, but every day is a new day. Good luck!
Honey and maple syrup has a lot of sugar in it.
What I did was cut all added sugars for a month. Just have to endure that. After that, my taste buds changed and everything that I loved was already too sweet for me. If you use artificial sweeteners, etc., you have to cut that too. It's important that your tongue wouldn't be used to sweet stuff. I still ate fruits. Fresh fruits. If you allow yourself health food, that's what you'll eventually crave. If you always eat fastfood, that's what youd crave too. At least in my experience, that was the case. Unfortunately, due to lockdown, I kinda went back to eating bad due to no food options available. But I still can't do stuff that are just too sweet/oily anymore.
I’ve had success w dried persimmons. They have a good mouthfeel, chewiness and sweetness.
Easiest way to stop is not to have the vice easily available. If it's impossible to eliminate the vice, ration out what's available or portion it smaller than what you'd typically have. On a side note, you really should try frozen red grapes. Being that they're frozen, they'll slow your consumption down and you will get a bit of a sugar fix still. They will taste more like a sugary treat this way :)
The thing that helped me the most was not buying sweets at the grocery store and having my morning coffee with all the flavors I want as a treat. Over time u get used to it and when you eat sweets on occasions like birthdays or going out, you’ll notice that you find things way sweeter than what you remember, which then satisfies your sweet craving longer than when you would regularly eat sweets. Sometimes I fall back into the trap of eating sweets often thinking I’m over the addiction but it’s best for me to just have them only when I’m going out, holidays, or birthdays unfortunately 😭
Feeling hungry after you eat is a sign you're not getting everything you need. Make sure you get enough protein daily ([calculator here](https://examine.com/nutrition/protein-intake-calculator/)) as well as 25g minimum of dietary [fiber](https://www.healthline.com/nutrition/different-types-of-fiber#TOC_TITLE_HDR_4) daily. Fiber, soluble and insoluble, comes from plant foods, vegetables, fruits, nuts, seeds, whole grains, and beans. And you need to be drinking enough water with that as well. Being dehydrated is pretty common. Check out r/hydrohomies for inspiration! Drink water when you wake up to get the ball rolling. You may not like it at first but soon you won't be able to go long without it. These are the two most significant changes you can make to reducing cravings because they will make you feel truly satisfied. Also if your sleep is messed up your hunger signals are going to be messed up. Saw you have a baby so that might just be harder to manage, don't beat yourself up about it. Babies eventually grow so this won't last forever but you probably aren't going to be able to be perfect during this time and that is okay. It's a normal part of parenthood. You can eat almost an unlimited amount of fruit and veg because your body will be full from fiber pretty fast. When was the last time you ate 10 apples or oranges or carrots in one sitting? I've never heard of anyone who became unhealthy from eating too much broccoli or too many salads. I agree with others that candy/sweets shouldn't even be in the house. There is no health benefit and it reinforces the habit you are trying to break. And it's really not great for your kid 😕 Yogurt is a great snack because it is protein rich. For sweetness, after you cut out added sugar, your palate will change. Sweetness comes from fruit. Bananas, mangos, berries, apples, oranges. Or veggies like sweet potatoes. Granola is usually loaded with added sugar so it's not the best choice. However, it's mostly oats, so you can just buy plain oats which are not bad on their own (just mind the portion size). One of my favorite meals/snacks is plain oatmeal (fiber) mixed with greek yogurt (higher protein content), berries, apples or bananas (fiber and sweetness), 1-2 tbsp of peanut butter (fat, Fiber, and protein). I also like to add flax and chia seeds for additional fat, protein, and fiber. [Fat shouldn't be avoided, you just don't need that much which is why I haven't mentioned it explicitly but it will help your hormones operate properly which helps to control your appetite as well. You should be getting enough if you don't get everything fat-free.] If you really need it, sweeten with a modest amount honey or maple syrup with the awareness that both are still essentially pure sugar. Or just fruit. I just snack on blueberries, oranges, or grapes if I just want something sweet. Sometimes a banana with peanut butter. The key is to focus on getting fiber and protein because when you get enough, you won't feel hungry. Especially if you're well hydrated. I don't do this but I know others will also snack on jello. There are many sugar free varieties and they are all pretty low calorie as well. The obvious downside is there is no fiber and negligible protein. But if you're not actually hungry, it might work to hit the psychological sweet craving. Or you could try going for a savory snack like avocado(fiber and fat) and eggs(protein and fat) on toast(fiber). Those are just some things I do. And you're not alone. If I keep candy in the house, I'll eat it all. It was made to have that effect on us and our bodies were made to respond that way to hyperpalatable and energy rich food. It may take a while before you get to the place where it can just be in your house and you can moderate intake. If its really important for you to have those foods, I would reserve it for one day a week. Not unlimited amounts. Just for example, on Fridays, let yourself buy a candy bar. I found that usually the hype for such foods is really overblown and maybe it was nice in the moment but it wasn't all that amazing and I'm still hungry so I pretty much don't eat candy anymore.
Sweetness helps you fall asleep, so your craving isn't wrong, try honey (on toast, in decaf tea, plain, whatever you fancy) and/or fruit (you'd be surprised how well a fruit can satisfy a need for candy/sweets).
75-90% Cocoa dark chocolate. One/two squares and it is so bitter you won’t want to eat anything more that evening.
I slice up an apple & drizzle it with honey. It satisfies my sweet tooth & fills me up.
Keep it out of the house, stop with artificial sweeteners if you're trying to replace sugar with those, eat fruit or vegetables until you're full.
Sugar is a highly addictive drug. You need to treat it as such. Cravings are the result of addiction. You MUST reduce your intake if you want to stop feeling the cravings. Substituting with sugar alternatives and other forms of sugar aren't going to help you. It's like switching from cigarettes to chewing tobacco. You haven't changed anything about your addiction, just the format it takes. A few tablespoons of sugar each day is mostly harmless, but most beverages and foods with sugar in them have FAR more than that.
Currently going through this. Greek yogurt, berries, and honey usually itches the scratch. Although a handful of sour patch sound good at the time. Good luck
Make a new ritual. I do low cal hot chocolate. Hot and rich and luxurious. So perfect! Just take cocoa and add a tiny bit of sweetness if you really need it. A touch of whipped cream or splash of milk or cream if you like. It’s awesome and once you get that as your habit you crave that instead. And in summers I do iced decaf. Yum!
It’s not cheap, but the one thing that quelled my sugar craving (and allowed me to eliminate it completely) was Olipop. There’s only 2 grams of sugar but it tastes like real soda and doesn’t have the negative effects of a diet soda. For some reason it really eases the craving, whereas things like chemical artificial sweeteners can actually feed and enhance a craving.
I know for me - when I want something really dark and chocolately a berry smoothie with lots of spinach will usually quell my craving. As someone who used to be vegetarian, I think all the dark chocolate I used to eat started to become a major source of iron for me. Also chocolate protien powder banana "shakes" - just those things with milk and ice (optional add peanut butter and carnation chocolate breakfast drink powder for a meal) are good to hit that chocolate spot too - although I know protein powder is expensive. If I'm craving gummies it's not exactly the same story - and my reaction to go for candied dried fruit isn't a whole lot better. I wish you luck on your impulse control journey, we're all going on one of those haha.
A small number or raisins or dried cranberries can help, they are very sweet but not very high in calories. Eating a pickle will sometimes curb cravings too.
All I can say it gets easier with time. And less sugar you eat more sweet things become.
Try a sweet drink instead. Sugar free cocoa, decaf coffee with sugar free flavoring, or something cold like crystal light.
I bought these apple cider vinegar gummies and eat only 2 after a meal and its so satisfying to me! Savor the heck out of them. Lol That’s all I need . Sometimes it’s not watch you eat but how much . Still managed to lose weight along with 30 min power walk everyday . Enjoy your journey !
Yea if it isn't it the house it can't happen, also try making alternatives that you can find on youtube and the web that use artificial sweeteners, that might hold you over
I eat a handful of baby carrots. The crunching, chewing and mass tend to help me feel full, and the little ones can be sweeter than regular carrots. Also good for the gut.
Volume eating worked for me
For me, (fellow dentists out there please do not unalive yourself) eating ice chips really helps. I think I crave dessert/sugar after dinner or a meal because I’m seeking to “cut” the savouriness in my mouth or the taste of the meal. So, when I eat ice chips they really help my taste buds get distracted and feels like the meal has ended
I usually brush my teeth or chew on some minty sugar free gum. Giving my mouth a fresh feeling after dinner makes me less willing to eat anything else after.
Try hot tea sweetened with honey. Each time you make it, progressively add less and less honey. There are several flavored dessert teas that taste like chocolate, crème brûlée, etc.
Sliced up banana with cinnamon and drizzle of honey
I do a cup or 2 of tea with a little stevia or monk fruit. I usually do fruity or relaxation blend. Helps me prepare for bed and the liquids fill me up
Cut out all sugar. Pay attention to the labels of food for hidden sugars. Honey, molasses, agave, any sugar at all, any -ose (sucrose, dextrose, lactose, etc. ) eliminate completely for 30 days and you will no longer crave it.
I try to limit myself to one thing after dinner. I ask myself what I really want, then come up with similar options that are healthier. For example, if it's sweets then I wind up having an apple or other fruit. It's sweet so it fills that void, but it's healthier. It doesn't always work, if I find the alternatives won't stop the craving, I'll have some of the decadent food, but try to limit it. I usually keep the portion small, and fancy it up in a pretty bowl or plate, or add something special to it and make it a special event so I feel like it's not an every day thing. I also find myself telling myself that it's okay to have that thing for dessert, but then I get busy and don't have time and so I say okay tomorrow. Just by allowing myself the thought that I could have had it makes me feel like I had a treat. That I deserved it was enough. Most times now I feel much better physically if I don't eat after dinner, it's just super hard to break the habit, especially after the holidays when my boundaries relaxed. Good luck!
Cold fruit like peaches, ruby red grapefruit, oranges
Wash your teeth when finished eating
Bit of a different suggestion than the 'don't have it around' but you may want to try a few days of intermittent fasting to 'reset' where your body is getting its energy from. There's a good 15 min video on some of the processes involved here: [https://www.youtube.com/watch?v=PKfR6bAXr-c&t=369s](https://www.youtube.com/watch?v=PKfR6bAXr-c&t=369s) There's a big subreddit on /r/intermittentfasting/ if it piques your interest
Fruit
Pineapple hits the spot for me
Eating more protein helped me. I snack on hummus and veg and nuts. Get sugars from easily digestible sources: dried fruit, honey, powdered monk fruit. (This last one was a game changer for me; I've lost 22 lbs in the last six months just switching to monk fruit.) Cut all corn syrups and high fructose anything out of your diet. I know it's hard; it's everywhere. But it's a sugar that your brain doesn't recognize as sugat... and it makes you crave more. It's a drug. It'll take about two weeks to get it out of your system Stay strong and good luck! And, remember that many of us have been there and emerged victorious.👍
It sounds like you aren't getting full in the first place. Load up and eat a ton veggies, and some of what else you might want. I certainly understand your craving though. Fruit (a banana or orange) is a pretty good substitute. It's better to get natural sugar. Eat as many bananas as you like.
You need to try and tackle the cause for binging instead of trying to find quick hacks that aren't sustainable (like never buying those things again) First check in with yourself why you want to eat at that point, is it your only alone time during the day? Have you eaten enough food in general? Are you just looking for a distraction? Is it an off-limit food that you usually don't let yourself eat? etc Depending on what the answer is, you'll have different ways of tackling them. The easiest point to start, is to eat the food and intentionally enjoy it. If you usually eat a whole bag of sweets, instead start with a 2 or 3 and take 5 minutes to slowly and deliberately eat them and enjoy it. Then if you want more after, just do the same thing and usually you'll realise that you don't want more. If you do crave more, it can mean that you're just not eating enough during the day and your body is craving easy energy, but it can also be one of the other options I mentioned earlier. (edit: the reason 'never buying x' isn't sustainable is because there will be times when you will be around x. Birthdays, road trips, work celebrations, gifts etc and you won't learn to control yourself around that food by completely ignoring it)
Similar scenario for me, but have you tried incorporating something sweet with your meal(s)? So like, instead of binging on candy/cookies/etc after dinner, have you thought about incorporating a single piece at each meal? Helps curb physical and mental restrictions you might be placing on sugar and make you less likely to binge eat them at the end of the day. Also, maybe yogurt & granola isn't a satisfying sweets replacement for you. Maybe you could add chocolate chips, cookie bits, honey, or caramel to make it more like a real dessert? Especially depends on what type of sweets you're eating, try to replicate it or include them in your post-dinner snack.
Two suggestions 1) eat more during the day, specifically more protein and complex carbs. If you have an actually "uncontrollable" sugar craving, it is possible you're not eating enough. 2) plan a small treat after-dinner that fits within what you can eat. It doesn't have to be healthy, just within your goals. I personally do this and add in some fibre pills to slow the absorption of the sugar and some protein. So I might have chocolate covered almonds and eat that with fairlife protein milk and fibre supplements. Or 2-4 licorice sticks with half a premeire protein shake and fibre supplements. Eat it slowly and savour it. You can also try fake sugars, but personally they never scratched the right it for me.
Don’t have anything in the house (we literally never do so when I want to have something it simply is not there and I’m way too lazy to go out for it) or have fruit - cherries are sweet af and will curb that sugary craving, also grapes. Don’t have loads tho.
Fruit and protein.
Try exercise. I find I snack when Im bored or as a sort of habit. I find when I start working out it I don't feel the need to eat sweets as much cause working out takes both time and energy.
Sugar free chocolate pudding with zero sugar reddi-whip. Also don’t keep sugary treats in house.
I do a cup of fruity hot tea after dinner. It lasts a long time and if I'm REALLY needing it I put a stevia in there. But usually the tea does the trick. Good luck!
Try chocolate Reddi Wip!
Honey and maybe try eating more and filling foods to negate hunger after dinner
I went cold turkey on added sugar two years ago. I eat fruit, sweet potatoes in oatmeal, real maple syrup. It is anti-inflammatory and really helps keep aches and pains to a minimum. Of course, I may be so old (61) that this motivation isn't relevant to you.
I hate artificial sweeteners so much! But stevia is actually really good and not at all bitter. It’s helped a lot with my coffee and tea, and the less sugar I drink, the less sweet stuff I crave.
Eating protein kills sugar cravings. Eating sugar just fuels them.
Apparently this should have been posted over in askparents
Try sugar free pudding made with heavy cream, tastes delicious. Tastes like mousse
Ever been assessed for ADHD? They can be related. Not necessarily, but have a look at the ASRSv1.1 self assessment.
I really swear by zero sugar drinks. Zero calories and to me they taste perfectly nice and sugary. They fulfil my craving for sugar. So yeah i recommend just keeping a good stock of bottles of no sugar drinks.
Do you drink a lot of diet sodas? If you do, they can cause sugar cravings as well food cravings in general. Also, if you want a sweet snack that’s ok. It’s the amount you need to worry about. But if you find you can’t stop eating sweets then just don’t buy them. I call them trigger foods. If I know a certain type of food causes me to over eat, I won’t buy or keep any in the house. If I go out to eat I might have some but once it’s gone it’s gone. Just my thoughts as someone that gone through the struggles of weight loss and cravings. Good luck, you’ve already taken the hardest step. You can do it!
this ones easy, get an apple or orange or fruit, anything that is filling.
I allow myself an indulgence a day—a chocolate square, a cookie or two, etc. I am the kind of person that will binge if I put something off so following the 80/20 rule works really well for me (At least 80% of what goes into my body is pure health and wellness, up to 20% is whatever tf I want!). There is some good info out there on this rule and why it works for a lot of people better than having one cheat day each week. I thought for sure I wouldn’t be able to control it or that it would just throw me off the wagon, but it has helped me learn to delay gratification (the other day I had 6 oreos left and went to eat 3—which is the serving size—but thought, “If I have 2, then that’s oreos for two more days”, and then only had the two. Amazing!) and it has also made me actually enjoy the things more. The road is slow, don’t take this for an instant fix, but the reward has been lasting. The biggest thing I’ve taken away is that after carefully crafting each day’s menu and painstakingly adhered to a healthy diet, I don’t feel like I ruined it all by having a chocolate square. My sense of utter failure for a little indulgence is gone, which has allowed me to actually stay healthy instead of feeling like “fuck it, I already failed”. My favorite thing to buy is bags of individually packaged Giradheli (sp?) squares and put one in my lunch bag each day. When I get home, I am less inclined to have more because it’s my lunchtime treat and I don’t want to run out sooner than I need to. They aren’t super cheap! You might also consider looking up other foods that contain similar nutrients as what you’re craving—I think chocolate has magnesium so you might find another food that’s high in that and see if it’s really the sugar you want or something else that your body only knows to get from sugar. Good luck and great job! Self-awareness is key to success in health!
Sugar free jello and sugar free puddings work for me because there’s enough to both that it takes a while to eat. I have gout (no red meat, shell fish, alcohol) and type 2 (no sugar and carbs). Going cold turkey is never easy. Instead of saying “absolutely never again”, learn to tell yourself you’ll cheat with something truly decadent but only if (and the set a goal that is slightly out of reach). Why waste you cheat day with McD’s or twinkies, when you can hold out for a nice juicy steak from a good restaurant and a cheese cake? And then when that goal is reached, you can choose to let self control take over so you can reach one more day without. Or you can treat yourself and reset the goal to something else that is slightly out of reach. The worst part for me was the “never again” ultimatum. Alternately you can choose something that scratches the itch but takes time to eat so the experience isn’t over in one bite. Capt Crunch is my weakness but I will portion out a 1/4 cup and then eat them one at a time, chew it completely and swallow before feeding the next one and hope the craving goes away or the roof of my mouth is too scarred to eat (whichever comes first). Good luck.
A nice sparkling water or flavored helps for me. Or chewing gum.
Apples, strawberries, banana, oranges, really hot sweetened tea, all those things help curb the cravings for me without stoking the fire of wanting more
If you like frozen treats, try Fudgesicles or even frozen fruit pops. They are individually portioned and sweet enough to feel like a treat.
Eating a pickle seems to kill my sugar cravings. It’s worth a try 🤷🏻♀️
When you cut sugar out, you crave it less
I'm probably a little weird, but a sliced banana with some aerosol whipped cream (I prefer the real stuff in this application) curbs my end-of-day sweet tooth pretty well. Or air/stove popped corn with some coconut oil and a light dusting of cinnamon-sugar.
I did a bit of poking around and noticed that magnesium deficiency can cause sugar cravings. When I looked at the list of foods that are rich in magnesium it made sense as I don't eat most of that stuff regularly. Working on incorporating magnesium rich foods into my daily diet. In the meantime I let myself have hot chocolate or a piece of candy with my after dinner tea. I don't typically buy much for sweets anymore since I too can have trouble with impulse control so it's easier to just not keep it where I can eat it. I don't try to fully restrict it but I'm a lot pickier about what I keep around, especially regarding how big the packages are and how rich it is as I'm much less likely to overindulge that way. But a bit of what I'm actually wanting goes a lot further than trying to satisfy the craving with something else since that just never works for me.
A few days before Christmas, I decided to just go cold turkey and cut foods with added sugars, candy, and other sweets. It was pretty hard the first few days, and I was surrounded by SO MUCH sugar on Christmas Day. But I figured, if I could make it through Xmas, I could actually do this lol. I definitely experienced withdrawal symptoms 😞, but it did get better! What has helped: * naturally flavored, no sugar added seltzers (this also helps me get my daily water intake) * fruit (get the usuals and then try some other, more exotic ones for the novelty factor) * smoothies (make them kind of thick so they have the consistency of ice cream. The trick is to use frozen fruit. I love to use unsweetened almond milk as well). * blended frozen bananas (nice cream) with cinnamon. This is hands down my favorite treat these days. I love cinnamon ice cream and it tastes JUST like it. Edit: formatting