How To Avoid Evening Sugar Cravings

Cravings can come and go through the day but the most common one I hear from my clients is the urge for something sweet after dinner.

The reasons why we craving a specific type of food are complex, are often personal and can change over time. Unfortunately the craving is unlikely to be for a lovely green salad or a plate of broccoli and salmon!

Giving in to the craving every night reinforces the behaviour and a sweet treat becomes a difficult habit to break.

A few ideas that might help:

Balance

If your evening meal doesn’t have the right proportion and / or type of macro nutrients you might feel hungry quite soon after eating which will exacerbate sweet cravings.

Speed

Eating quickly is not only bad for digestion but it doesn’t give the brain a chance to realise that a nutritious meal has arrived. So you feel as though you need to keep eating!

Habit

If you always have something sweet after dinner the body is going to anticipate and demand it. Change you routine so you avoid the sugar cue - plan another activity instead.

Stress

Sugar activated the reward centres in our brain so makes us feel good and can also help to motivate us to repeat the action. Choose a non-food related way to relax after dinner –walking, yoga, reading or a bath

Flavour

A bland plate of food isn’t going to feel very satisfying. Include different tastes, textures and brightly coloured vegetables so you feel satiated after eating.

Too Much Restraint

It’s OK to eat dessert sometimes! Enjoy it straight after your main course and choose an option that is going to provide nutrients like a fruit crumble with a granola topping, chocolate bark or yoghurt and berries.

If you are struggling and need some support with your nutrition please take a look at my nutrition programmes.