Have a little: Eat a bit of what you’re craving, one serving under 150 calories. Enjoying a little of what you love can help you steer clear of feeling denied which only leads to binges later!
Combine foods: The idea of stopping at a cookie or a baby candy bar often seems impossible but imagine if you could fill yourself up and satisfy a sugar craving? I love combining the sugar craving with a healthful one. For example, I love dark chocolate so sometimes I’ll have a serving of dark chocolate and a banana and that gives me what I’m craving, or I mix 1/2 ounce of nuts with dark chocolate chips. As a beneficial bonus, you'll satisfy a craving and get healthy nutrients from those good-for-you foods.
Go cold turkey: Eliminate all simple sugars works for some people, although the initial 3 days are tough, some find that going cold turkey helps their cravings diminish after a few days; others find they may still crave sugar but over time are able to train their taste buds to be satisfied with less. If this doesn't work for you don't worry!
Reach for fruit: Fruit often does it for me so could be worth a try :) With that said, I always have fruit available for me when sugar cravings hit. You'll get fiber and nutrients along with some sweetness. You can also stock up on foods like nuts, seeds, and dried fruits.
Get up and go: When a sugar craving hits, I usually walk away and ask myself if I am truly hungry. I ask myself "would I eat a bowl of broccoli?" The answer is usually no so then I will drink water or go and exercise for 20 minutes. I often find it is anxiety or stress that triggers this sugar craving.
Choose quality over quantity: If you need a sugar splurge pick a decadent sugary food but keep it small. For example, choose a perfect dark chocolate truffle instead of a king-sized candy bar, then savor every bite slowly. I don't believe in swearing off favorite treats as you’ll only come back for greater portions. Learn to incorporate small amounts in the diet but concentrate on filling your stomach with healthier options beforehand.
Eat regularly: I tell all my clients please do not wait too long between meals as it may set you up to choose sugary, fatty foods. Instead, eating every three to five hours can help keep blood sugar stable and help you "avoid irrational eating behavior." Choose protein, fiber-rich foods like whole grains, produce like fruits and vegetables or raw nuts.