For years, I struggled with constant cravings — especially for sweets and refined carbs. No matter how much I ate, I’d find myself searching the pantry for something sugary. These cravings weren’t just a matter of willpower; they were a sign my blood sugar was on a rollercoaster.
When I finally decided to take control, I created a plan that targeted the root causes of cravings rather than just trying to “resist” them. The result? My cravings dropped dramatically, my energy stayed steady, and my blood sugar became far easier to manage. Here’s exactly how I did it.
Step 1: Balancing Every Meal
I used to eat meals heavy in carbs without much protein or fat — like toast with jam or a bowl of cereal. These caused big blood sugar spikes, followed by crashes that triggered cravings.
What I changed:
- Half my plate is non-starchy vegetables for fiber.
- One-quarter is lean protein like chicken, eggs, or fish.
- One-quarter is low-glycemic carbs like quinoa, oats, or sweet potatoes.
- Add a portion of healthy fats like avocado, olive oil, or nuts.
Why it works: Balanced meals keep glucose steady, preventing the sudden drops that cause hunger and sugar cravings.
Step 2: Eating Enough Protein
Protein became a priority at every meal.
Sources I relied on:
- Eggs
- Greek yogurt
- Chicken breast
- Fish
- Tofu and tempeh
Why it works: Protein slows digestion, helps control appetite hormones, and reduces the desire for quick-energy foods.
Step 3: Cutting Sugary Drinks Completely
Even though I knew soda and sweet tea were bad for my blood sugar, I didn’t realize how much they fueled my cravings. The quick spike from liquid sugar always led to a crash — and another craving.
What I drink now:
- Water with lemon or cucumber
- Herbal tea (unsweetened)
- Sparkling water with no added sugar
Step 4: Choosing the Right Carbs
I didn’t cut carbs entirely — I switched to better-quality ones.
Carbs I kept:
- Quinoa, brown rice, oats
- Lentils and beans
- Berries, apples, and pears
Carbs I limited or removed:
- White bread, pasta, pastries
- Sugary snacks and breakfast cereals
Why it works: Low-glycemic carbs release glucose slowly, reducing the “crash and crave” cycle.
Step 5: Eating in the Right Order
One small change that helped a lot was eating vegetables first, protein and fat second, and carbs last.
Why it works: This order slows the speed at which glucose enters the bloodstream, leading to fewer spikes and dips.
Step 6: Managing Stress
I discovered I often craved sweets when I was stressed — not hungry.
What I did instead:
- Practiced deep breathing for a few minutes when cravings hit.
- Took short walks to reset my mood.
- Kept my phone and news consumption in check to reduce unnecessary stress.
Why it works: Lower stress means fewer cortisol spikes, which reduces emotional eating.
Step 7: Prioritizing Sleep
When I was tired, my cravings were always worse. Lack of sleep increases hunger hormones and reduces willpower.
What I changed:
- 7–8 hours of sleep every night
- No caffeine after 2 p.m.
- Bedtime at the same hour daily
Step 8: Healthy Snack Replacements
Instead of reaching for cookies or candy, I stocked my kitchen with better options.
My go-to snacks:
- Almonds or walnuts
- Greek yogurt with chia seeds
- Celery sticks with hummus
- Dark chocolate (85% or higher) in small amounts
Step 9: Staying Hydrated
Sometimes cravings were actually thirst. Drinking a glass of water before deciding to eat helped me avoid unnecessary snacking.
Step 10: Post-Meal Movement
Walking for 10–15 minutes after meals reduced the blood sugar spikes that often led to cravings a few hours later.
A Sample “Craving-Free” Day
Breakfast:
- Veggie omelette with spinach and tomatoes
- ½ avocado
- Herbal tea
Snack:
- Handful of almonds
Lunch:
- Grilled salmon
- Steamed broccoli and roasted carrots
- ½ cup quinoa
Snack:
- Greek yogurt with a few berries
Dinner:
- Baked chicken breast
- Zucchini noodles sautéed in olive oil
- Small baked sweet potato
Evening:
- Light walk, no late-night snacks
The Results I Saw
After following this plan for several weeks:
- My cravings for sugar dropped to almost zero.
- I stopped feeling “hangry” between meals.
- My energy stayed consistent throughout the day.
- My fasting glucose improved, and my post-meal spikes were smaller.
Why This Plan Works
Cravings often have physical causes — unstable blood sugar, poor sleep, high stress — rather than just weak willpower. By addressing these root causes with balanced meals, protein, quality carbs, and better lifestyle habits, you make it far easier to say no to unhealthy foods.
Final Thoughts
If you struggle with constant cravings, don’t focus only on resisting them — focus on removing their triggers. This plan worked for me because it made my body feel satisfied and balanced. When you’re fueled well, the urge for sweets naturally fades.
FAQs
1. Do I have to cut sugar completely?
No. Occasional small treats are fine once cravings are under control — but avoid daily sugar intake.
2. How long until cravings go away?
Most people see a big drop in cravings within 2–4 weeks.
3. Can I still eat fruit?
Yes, whole fruits in moderation are fine. Choose low-glycemic options like berries and apples.
4. Will drinking water really help?
Yes. Mild dehydration can feel like hunger or cravings.
5. Is this plan good for prediabetes?
Absolutely. Stable blood sugar habits can prevent prediabetes from progressing.