Eat Slow Carbs with Protein and a Healthy Fat at Every Meal
This power combo shuts off sugar cravings by keeping your blood sugar from spiking, which sends a message to your brain that you’re full so you don’t reach for sugar. You should eat this combo every three hours.
Put slow carbs on half of your plate. They’re high in fiber and low-glycemic so they won’t spike your blood sugar.
Best slow carbs:
- Nonstarchy vegetables like broccoli and asparagus
- Low-sugar fruits like apples, grapefruit and dried apricots
- Lentils and beans like chickpeas
- Fiber-rich grains like oatmeal and quinoa
- Put a healthy fat on a quarter of your plate. They contain fiber and satiate you.
Best healthy fats:
- A small handful of nuts
- About 10 olives
- A quarter of an avocado
Eat at Least One Serving of Dairy in the Early Afternoon
For most people, sugar cravings hit between 3 p.m. and 4 p.m. The tryptophan in dairy will trigger your brain to feel calm the way sugar does, so you can stave off cravings before they hit.
Best sources of dairy:
- A cup of milk
- One and a half ounces of hard cheese like cheddar, Swiss or Parmesan
- A cup of Greek yogurt
Add Some Salt
A tiny pinch of salt can enhance the natural sweetness in foods, especially fresh fruit because it opens up your tongue’s sweet taste buds. Replace the sweet snacks you go for during the day with low-sugar fruit topped with a pinch of salt to get a burst of sweetness without triggering your brain to want more. Snack on this two times a day.
- Green apple