How to stop your sweet cravings – Here's how!
You've resolved to eat more consciously and live a healthier life, but suddenly you're overcome by an uncontrollable craving for chocolate or chips? Before you know it, the calorie bombs are gone – and the guilt sets in immediately. But don't worry: cravings usually have nothing to do with a lack of discipline, but are a natural reaction of the body. The good news? With the right knowledge about the causes and a few simple tricks, you can get them under control!
from Paulina
Why do I have such intense cravings?
1. Is a calorie deficit to blame?
It's often assumed that cravings are primarily caused by a calorie deficit. However, scientific findings show that this isn't always the case. A 2020 study suggests that an energy deficit is rarely the sole cause of food cravings.1 In most industrialized countries, we rarely experience true hunger anyway, as food is readily available. In fact, it's hormonal processes that influence our appetite and our desire for specific foods. The body is programmed to react to changes in blood sugar levels and signal hunger through the release of the hormone ghrelin. This mechanism causes our stomach to growl and makes us believe we urgently need to eat – even if our body still has sufficient energy reserves.
2. Your body is searching for nutrients
Often, sudden cravings aren't actually caused by true hunger, but rather by the body's need for certain nutrients. If your body isn't optimally supplied, for example with macronutrients like protein or micronutrients like magnesium , this can lead to a craving for quick energy in the form of sweets or fatty foods. This deficiency signals to your brain that it's time to eat to compensate for the lack of nutrients.
3. Lack of sleep as an appetite stimulant
Too little sleep can have a significant impact on our hormones, especially on leptin and ghrelin, which are responsible for regulating our hunger . While leptin increases the feeling of satiety, ghrelin makes us feel hungry. If sleep is insufficient, this balance is disrupted: ghrelin levels rise, while leptin production falls. Sleep is therefore not only essential for your recovery, but also for mindful eating.²
4. Blood sugar fluctuations as a cause of cravings
An unbalanced diet high in simple carbohydrates can lead to significant blood sugar fluctuations. After a sugary meal, blood sugar levels spike – but then plummet just as quickly. This sudden energy drain signals to your body that it urgently needs more energy, which manifests as cravings for sweet or fatty foods. A long-term solution is to keep blood sugar levels stable through a balanced diet rich in protein, fiber, and healthy fats.
Our Blood Sugar Balance Forte can provide valuable support in this regard. It contains the patented active ingredient Reducose® , which has been scientifically proven to reduce glucose spikes after carbohydrate-rich meals by up to 40%. We have also incorporated high-quality Ceylon cinnamon , known for its positive effect on blood sugar levels. This combines scientifically proven effectiveness with tried-and-tested, natural ingredients.
If you'd like to delve even deeper into the fascinating topic of blood sugar, we recommend our e-book "The SHEKO Secret" with valuable tips on blood sugar stabilization. It contains practical strategies and nutritional tricks to maintain a balanced energy level in the long term and effectively reduce cravings.
Discover it now and overcome cravings, fatigue and low moods!
5. Emotional factors: Food as a reward
Cravings don't always have physical causes – often, the psyche plays a crucial role. In stressful or emotionally challenging situations, many people seek comfort in food, especially sweet or fatty snacks. This is because certain foods promote the release of feel-good hormones like serotonin, providing a short-term boost of happiness. In the long run, however, this strategy often leads to frustration and a vicious cycle of emotional eating and guilt.
The best strategies against cravings
1. At least 30 grams of protein per main meal
Let's start with the absolute game-changer: protein! It's not just the building blocks for your muscles, but also your best ally in the fight against cravings. And here's why:
✔️ More complex digestion = longer feeling of fullness: Compared to carbohydrates and fats, proteins are digested more slowly and therefore don't enter your bloodstream as quickly. This means you stay full longer and cravings have less of a chance.
✔️ Blood sugar stabilization: Proteins have a stabilizing effect on blood sugar levels, preventing drastic fluctuations and the constant urge to snack. Your body receives the nutrients it needs to provide a constant supply of energy – without the drastic highs and lows that trigger cravings.
✔️ Muscle and tissue building: By consuming sufficient protein daily, you not only support muscle growth but also provide your body with the necessary building blocks for tissues and cells. This leaves your body feeling well-nourished and reduces cravings for "empty" calories.
To prevent cravings from arising in the first place, you should try to include at least 30 grams of protein in each of your main meals . Our Balance Shake, even in its classic preparation with milk (1.5% fat), already provides you with almost 21 grams. Adding your daily dose of collagen increases the protein content by 9 grams to the recommended 30 grams.
Try our Well Aging Set now and provide your body with the optimal nutrients to combat cravings!
2. Start the day with a protein-rich breakfast.
Although protein is relevant in every main meal, it's especially important in one meal: your breakfast. Studies show that a protein-rich breakfast significantly reduces cravings throughout the day.³ Protein provides long-lasting satiety and also stimulates the release of dopamine, a neurotransmitter that suppresses the urge to snack.
But beware! A blood sugar-friendly breakfast should offer more than just protein. A balanced combination of fiber, healthy fats, and protein is crucial, ensuring long-lasting satiety. So, which foods are ideal for maintaining stable blood sugar levels in the morning?
Dietary fiber: Avocado, spinach, tomatoes, or zucchini – every vegetable contains this valuable macronutrient. But legumes, nuts, and seeds (e.g., chia seeds) also provide us with it.
Proteins: Eggs are probably the first choice for a savory breakfast. After all, we can prepare them in so many different ways: omelet, scrambled eggs, fried eggs, boiled eggs, poached eggs. But meat, fish, cheese, cream cheese, or Greek yogurt are also valuable sources of protein.
Healthy fats: Fry your eggs in butter (yes, regular full-fat butter) or olive oil and add avocado or a handful of almonds. Choose full-fat yogurt instead of the light version!
Starch or fruit (optional): Oatmeal, toast or whole fruit (preferably berries or tart apples) can be enjoyed at the end of your breakfast if you like.
Can I also have your Balance Shake for breakfast?
We're generally fans of eating breakfast. However, our Balance Shake is also a great choice, as it contains valuable proteins, healthy fats, and a sophisticated complex of vitamins and minerals. Especially during busy days, we sometimes have a shake for breakfast, which is perfectly fine. If you're only drinking one shake a day to maintain your weight, the evening is a great time anyway: Some scientific studies show that meals high in carbohydrates and fat in the evening can raise blood sugar levels during the night and thus lead to sleep problems.⁴ Our Balance Shake provides you with a complete meal that keeps you feeling full for a long time without feeling heavy in your stomach.
3. Healthy alternatives instead of craving traps
Should you ever get a craving, it's important to have a healthy alternative on hand. Instead of reaching for chocolate or chips, you can opt for nutrient-rich snacks that keep your blood sugar stable and satisfying at the same time. These include, for example, nuts, Greek yogurt with dark chocolate (at least 80% cocoa; the higher the cocoa content, the better), or one of our smart snack recipes.
4. Exercise as a natural appetite suppressant
In addition to a balanced diet, exercise can also be an effective way to reduce cravings. A short walk or a brief workout can help suppress the urge to snack. Exercise also increases the production of endorphins, the so-called "happiness hormones," which can reduce the need for emotional eating.
You'll be prepared for the next craving attack!
A conscious and structured nutrition plan can help you avoid cravings in the long term. Start your day with a protein-rich breakfast or our Balance Shake, ensure a balanced diet with sufficient protein and fiber, and opt for healthy snacks to outsmart cravings.
