As 3pm rolls around, many people find themselves mindlessly reaching for all kinds of sugary sweets despite knowing its unhealthy for them.
But what if you can stop these cravings before they hit?
Here, Australian nutritionist Jessica Sepel has revealed the healthy alternatives to eliminate sugar cravings for good in just 10 simple steps.
Australian nutritionist Jessica Sepel (pictured) has revealed the healthy alternatives to eliminate sugar cravings for good in just 10 simple steps
As 3pm rolls around, many people find themselves mindlessly reaching for all kinds of sugary sweets despite knowing its unhealthy for them (stock image)
The wellness expert suggested drinking water throughout the day – adding one or two tablespoons of apple vinegar cider to the bottle because it helps reduce sugar cravings.
‘Apple cider vinegar contains acetic acids which have been proven to regulate blood sugar levels,’ she said.
Jessica said eating three wholesome meals and two healthy snacks throughout the day will make you less likely to experience the mid-afternoon slump.
The nutritionist advised people to avoid eating fruits in the afternoon.
‘In my clinical experience, I’ve seen that eating fruit in the afternoon triggers sugar cravings later in the day,’ she said.
‘When my clients ate fruit in the morning and on an empty stomach, they reported reduced cravings.’
If you have a habit with reaching for an afternoon sugary treat, Jessica said put aside time in the kitchen to prepare healthy alternatives for the week ahead
If you have a habit with reaching for an afternoon sugary treat, Jessica said put aside time in the kitchen to prepare healthy alternatives for the week ahead.
To enjoy a sugar free afternoon snack, Jessica said she always makes sure she has healthy options on hand, including Greek yoghurt with nuts and cinnamon, vegetable sticks with hummus or protein balls.
Jessica suggested drizzling lemon juice over your meals because the acidity has been ‘proven to prevent fluctuations in blood sugars’.
‘I love a squeeze of fresh lemon over my salads, roast vegetables and one-pan dinners,’ she said.
She said magnesium has worked wonders for sugar cravings. She usually takes 500mg before bedtime.
Jessica also makes sure she includes protein and good fats in all her meals.
To enjoy a sugar free afternoon snack, Jessica said she always makes sure she has healthy options on hand, including Greek yoghurt with nuts and cinnamon, vegetable sticks with hummus or protein balls
Not only is fibre good for digestion, Jessica said adding it to your meals helps you stay fuller for longer so you’re not reaching for sweet treats (stock image)
‘These macronutrients keep your blood sugar levels stable, which reduces your sweet cravings,’ she said.
‘For protein, enjoy good quality red meat, organic chicken and fish. For healthy fats, eat avocado, salmon, coconut oil, olive oil, nuts and seeds.’
Not only is fibre good for digestion, Jessica said adding it to your meals helps you stay fuller for longer so you’re not reaching for sweet treats.
‘Enjoy leafy green vegetables, whole grains (such as quinoa, brown rice and millet) and low-GI veggies such as pumpkin and sweet potato,’ she suggested.
Besides the healthy food alternatives, Jessica said another thing to focus on is managing stress by going for a walk, reading a book or having a nap.
‘Often, sugar cravings are due to our stress levels and emotional needs,’ she said.
‘Taking time to de-compress and practise mindfulness can help us to tune in with our bodies and make conscious choices.’