NEW ORLEANS (WGNO) — We love the Alcohol Free For 40 Challenge, there’s so much about it that leaves us feeling better – more energy, less puffiness, better sleep, improved anxiety. There’s really only one downside that we hear from participants: Sugar cravings. More specifically, for most, ice cream.
A little here and there is fine, of course. For some, though, pints and pints of ice cream are taking the place of alcohol – essentially swapping one vice for another. It’s such a common theme, often impacting the level of health improvement and reward that they see for going alcohol-free.
Here are eight strategies to help curb your cravings for both alcohol and sweets – plus scroll down for 3 ice cream finds that are actually good for you.
For more support, check out one of our favorite books about zero-proofing it, How To Eat to Change How You Drink by Brooke Scheller, DCN, CHS (GCP Balance, 2023). Dr. Scheller is generously offering viewers 20% off throughout the Alcohol Free For 40 Challenge, just use promo code AFF40 at checkout.
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8 Strategies to Help Curb Sugar Cravings
Eat frequently. Try not to go longer than four or five hours without eating, to maintain optimal blood sugar and insulin levels.
Get enough sleep. Lack of sleep influences hormones that regulate appetite and blood sugar levels, which can intensify a sweet tooth. Most of us need at least seven hours a night; getting less can sabotage even our best efforts.
Eliminate all types of added sugar. Steer clear of the obvious added sugars and white carbs, since these foods lead to even more cravings. Avoid even natural added sugar, including honey, agave, coconut sugar, turbinado and organic cane juice. Find more tips on reducing sugar intake here.
Get more protein. And fat, too. Instead of obsessing over what you can’t have, focus on what you can have. Incorporating protein and healthful fats at meals and in snacks throughout the day can help to curb cravings.
Move it. Exercise provides an endorphin release that can help us to feel calmer almost immediately; that not only helps to buffer carb cravings but also can help to curb cravings for alcohol.
Drink up. Water, that is, or any nonalcoholic beverage. When we’re dehydrated, we get sluggish, and often look to carbs for a pick-me-up. For optimal hydration, aim for half of your body weight in ounces of fluid (Example: If you weigh 150 pounds, aim for at least 75 ounces of fluid each day.)
Add apple cider vinegar daily. Two tablespoons before meals has been shown to help to stabilize blood sugar levels, improve insulin sensitivity, and improve hemoglobin A1C, a marker of blood sugar control.
Add one or a few supplements: Berberine (500 mg, two to three times daily) has been shown to be effective in regulating glucose metabolism. Alpha lipoic acid (600 to 1800 mg daily) may help to improve insulin sensitivity. And chromium picolinate (200 to 1,000 mcg daily) might help to improve fasting blood sugar, insulin levels and insulin sensitivity. Note: Supplements can interact with certain medications and lab tests, so always check with your physician and pharmacist before beginning any supplement program.
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Ice Cream! 3 low carb finds that taste amazing, too:
- Rebel (Molly’s favorite): 210 calories, 1 gram net carb, 0 sugar
- Halo Top KETO: 160 calories, 3 grams net carbs, 1 gram sugar
- Mammoth Creameries: 340 calories, 2 grams net carbs, 2 grams sugar
*nutrition facts for 2/3 cup serving
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Molly Kimball, RD, CSSD is a registered dietitian + nutrition journalist in New Orleans, and founder of Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition and follow her on Facebook, Instagram and Twitter at @MollyKimballRD. See more of Molly’s articles + TV segments at www.mollykimball.com, and sign up for Eat Fit Wellness Bites weekly newsletter, here.
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