16. Ditch fruit juice is the recommendation of Harley Pasternak, MSc, author of 5 Pounds.
You see «fruit» so you think it’s healthy, but really, it’s just an overhyped source of sugar. «Containing neither protein, fat, nor fiber, fruit juice is calorically dense, provides no satiety, and receives 100 percent of its calories from sugar,» says Pasternak. Opt for tea, coffee, or water—drinks that are all naturally zero calories. That said, fruit itself isn’t off the table. «Just compare a cup of unsweetened apple juice with a medium-sized apple,» says Pasternak. «The former contains 114 calories and zero fiber; the latter has only about 72 calories but boasts 3.5 grams of fiber.»
17. Use subs smartly, Dave Asprey, author of The Bulletproof Diet, cautions.
There’s a big difference between safe sweeteners and sugar substitutes that make your sugar cravings worse. «Xylitol, a sugar alcohol, is found in many fruits and vegetables,» says Asprey. «Women who use xylitol have less osteoporosis, and xylitol is well known to inhibit cavities, tooth decay, and even sinus infections.» What not to use? Aspartame, sucralose, or acesulfame potassium, as these alternatives have been linked to health issues, including cancer and gut bacteria disruptions.
18. Address your body’s needs, Paddy Spence, CEO of Zevia, says.
Spence takes a divide and conquer approach to handling sugar cravings. «The craving for sweet can be a craving for sweet, but it can also be a craving for caloric intake,» he says. Figure out what you’re body is really asking for by eating something savory, healthy, and full of protein, such as nuts. If you’re still craving something sweet, he suggests using a safe replacement like stevia.
19. Don’t get too hungry, warns Jorge Cruise, author of Inches Off! Your Tummy.
«Most people make poor eating decisions when they are missing meals,» says Cruise. The good news is that this means you can eat more—well, more frequently that is. «Keep your cravings at bay with a healthy snack between regular full meals.» He likes deli meat and cheese roll-ups, or just munching on just about any kind of veggie under the sun.