It’s Monday, and your diet has just started. 

Breakfast: a piece of toast with avocado, kale and eggs.

Lunch: a homemade chicken salad with lots of veggies and rice.

Afternoon tea: a protein bar.

Dinner: salmon with steamed veggies.

Dessert: a whole packet of cookies, ice cream and a block of chocolate. 

Sound familiar?

If you need your sugar fix but want to start improving your eating, it might be time to take control of your cravings. When you are eating regularly and have tasty meals and snacks on hand, your blood sugar levels and energy will remain more stable and you are less likely to have cravings or make poor choices.

The 80/20 rule, where 80% of your diet is based on healthy wholefoods and 20% is reserved for treats, is usually a good rule to follow for general health. The best way to reduce your intake of unhealthy foods is to crowd them out by filling up on healthy foods. If you only focus on the foods you shouldn't eat, you will end up feeling deprived and start craving them even more. Instead, focus on the foods you can eat and enjoy.

Next time you’re walking straight towards the chocolate aisle, try these nine tips instead.

1. Is it Emotionally Fuelled?

It’s so important to ask yourself where the craving is coming from. Are you feeling sad or lonely? How about angry about something? Are you exhausted? Once you know the root of the desire, then you can deal with it appropriately, rather than trying to squash it down with food. If you are constantly emotionally eating, I recommend reaching out to someone you can trust, journaling, meditating on it or speaking to a trained therapist.

My Crispy Air Fried Chicken is a Delicious Way to Get Your Protein In

2. Incorporate Protein  

Sometimes we crave food because we haven’t eaten enough nourishing protein during the day. So, our blood sugar levels drop, and suddenly, we’re face-first in a tub of ice cream. Include a source of protein, such as meat, fish, eggs or tofu, at every meal to reduce your sugar cravings. 

3. Mind Your Middle If you're noticing stubborn weight around your midsection despite eating well, insulin resistance and high cortisol levels might be the culprits. This type of "cortisol belly" often results from chronic stress and disrupted blood sugar balance. To combat this:

• Space your meals 4-5 hours apart to allow insulin levels to reset
• Include fibre-rich foods with every meal to slow sugar absorption
• Practice stress-reduction techniques like deep breathing or gentle yoga
• Get 7-8 hours of quality sleep to regulate cortisol
• Include blood sugar balancing spices like cinnamon in your meals

Remember, high cortisol levels can trigger sugar cravings, creating a vicious cycle. By addressing both stress and blood sugar balance, you'll find it easier to manage cravings and maintain a healthy weight around your middle.

Infused Water Jars

4. Drink Water

Did you know dehydration can be a sneaky cause of sugar cravings? Our bodies are pretty clever, but sometimes they send confusing signals - what feels like a desperate need for chocolate might actually be thirst in disguise! When you're dehydrated, your liver struggles to mobilise glycogen (stored energy), which can trigger intense sugar cravings as your body searches for quick energy.

Aim for at least 2-3 litres of water daily, and try these hydration boosters:

• Add fresh lemon, lime, or cucumber for natural flavour
• Sip on herbal teas throughout the day (liquorice tea is especially good for adrenal support and managing sugar cravings)
• Keep a water bottle on your desk as a visual reminder
• Start your day with a large glass of water to kickstart hydration

Pan fried pineapple with coconut yoghurt and mint

5. Fresh Fruit 

Do you remember when you were younger, and you asked for dessert, only to be rolling your eyes ten seconds later because your parents said there was fruit? Look who’s laughing now! Fresh fruit is an excellent way to hit your sweet spot, and you’ll feel great afterwards, too- it's packed with fibre, vitamins, and minerals that satisfy sweet cravings while keeping your blood sugar stable.

Here are some clever ways to make fruit more dessert-like:

• Freeze grapes for a sweet-tooth emergency
• Dip strawberries in a little dark chocolate
• Grill peaches or pineapple and serve with yoghurt for a caramelised treat. Try my Pan fried pineapple with coconut yoghurt and mint here.
• Blend frozen bananas for "nice cream"
• Top berries with a dollop of Greek yogurt and a drizzle of honey

6. Brush Your Teeth

If your sugar cravings happen after dinner, try brushing your teeth. There’s no better way to curb a desire than by filling your mouth with toothpaste. I mean, who wants to eat any food immediately after brushing their teeth? Thank you, next. This simple hack works on both psychological and physiological levels. That minty-fresh feeling acts as a natural appetite suppressant! Make it a habit to brush shortly after dinner to signal to your brain that the kitchen is closed. Pro tip: keep a travel toothbrush at work for those afternoon cravings too!

7. Sip on Synbiotic Powder

Your gut health plays a massive role in sugar cravings, and that's where Love Your Gut Synbiotic Powder comes in as your secret weapon. This powerful blend works by:

• Supporting beneficial gut bacteria that help regulate sugar cravings
• Providing digestive enzymes for optimal nutrient absorption
• Helping balance blood sugar levels naturally
• Reducing inflammation that can trigger cravings

Mix it into water, smoothies, or your morning coffee for an easy craving-busting boost and the perfect new food to end all sugar cravings. It’s full of probiotics, prebiotics and digestive enzymes to rebalance, restore and replenish the gut microbiome, busting cravings from the inside out. You can get Love Your Gut Synbiotic Powder here.

8. Distract Yourself

Sometimes the best way to beat a craving is to literally walk away from it! Getting outside for a brisk walk does double duty:

• The physical activity releases endorphins (your natural feel-good hormones)
• Fresh air and change of scenery can break the mental fixation on sugar
• Movement helps regulate blood sugar levels
• Sunlight boosts vitamin D, which can help reduce cravings Try setting a 15-minute timer when cravings hit - often they'll pass by the time you finish your walk!

Taking a walk outside can seriously help decrease sugar cravings. Fresh air and good old-fashioned exercise increase blood flow, giving you more energy and fewer cravings. You’re welcome. 

9. Make Healthy Treats

If you’re a sweet fiend, it may seem impossible to go cold turkey on all things sweet. Creating some healthy versions of your favourite treats is an excellent way to manage your cravings in a nourishing way. 

Remember, cravings typically last about 15-20 minutes, so having these strategies ready to deploy can help you surf the craving wave until it passes. The key is not to view these alternatives as deprivation but as choices that make you feel energised and balanced.

Check out my Pumpkin and Berry Muffins below, a healthy variation of your favourite sweet treat. 

Pumpkin and Berry Muffins 

Makes 18 

A guilt-free stud muffin that’s a wholesome take on the traditional sugar-laden muffin.

To veganise: Substitute the eggs with 2 tablespoons ground or whole chia or flaxseeds soaked in 120 ml (33/4 fl oz) of water for 15 minutes and add 1 mashed banana. 

• 2 cups steamed and puréed pumpkin (winter squash) (about 1/2 uncooked pumpkin) 
• 250 g (9 oz/1 cup) organic nut butter
• 4 organic eggs
• 100 g (31/2 oz/1 cup) almond meal
• 2 tablespoons flaxseed meal 
• 2 teaspoons gluten-free baking powder 
• 60 ml (2 fl oz/1/4 cup) rice malt syrup or 1/2 teaspoon stevia 
• 125 g (41/2 oz/1 cup) frozen berries 

1. Preheat the oven to 160°C (315°F/Gas 2–3) and line 18 holes in two 12-hole 60 ml (2 fl oz/1/4 cup) capacity muffin tins with muffin liners. 
2. Place all the ingredients, except the berries, in a food processor and whizz to combine. Stir in the berries. 
3. Divide the mixture evenly among the prepared muffin holes. 
4. Bake in the oven for 25 minutes, or until a skewer inserted into one of the muffins comes out clean. 
5. Remove from the oven and cool on a wire rack. 
6. Stored in the fridge in an airtight container, these muffins will keep for up to 5 days.