I'm a nutritionist and here are my top tips to beat your sugar cravings for good

Release time：2024-05-08 12:27:47 Source：World Wander news portal

A nutritionist has shared a diet plan that can help beat sugar cravings and includes treats like chocolate, wine and curries.

Robbie Puddick, a nutritionist at London's Second Nature, claims that the recipes can help 'rewire' people's bad eating habits and helps to 'reverse' T2 diabetes.

Nothing is off limits on the plan, and instead he encourages proactive strategies like eating until you're comfortably full as a means of preventing sugar cravings.

Mr Puddick said many people struggle with urges to munch on junk food, especially if they are salty or sweet, like chocolate or crisps.

'Psychological factors, like stress or sadness, or environmental triggers, like the smell of a bakery, can trigger them. These triggers are links, or associations, made in our brains over many years,' he explained.

'We can also experience cravings due to genuine hunger if we haven't eaten enough or lack essential nutrients like protein. Our body sends hunger signals to encourage us to meet our basic needs.'

Mr Puddick recommends the beef and broccoli stir fry which can be cooked in under 15 minutes

He said that there are both proactive and reactive strategies to manage cravings.

Proactive strategies to prevent cravings include eating three main meals a day rich in protein, fat, and fibre and basing meals on whole foods like meat, fish, and vegetables.

He added that you should also eat until comfortably full and enjoy protein-rich snacks if you are hungry between meals.

He said: 'The best reactive strategy is a technique called urge surfing. Imagine a craving as a wave, starting small and increasing in intensity. 

'Instead of fighting it, visualise yourself surfing the wave and experiencing the ups and downs. 

'As the wave builds, you might feel restless or obsessive thoughts about food and feel compelled to act on the craving at its peak. But acting on it reinforces the brain's association between craving and food reward.'

To urge 'the surf' Mr Puddick advised people to set a timer and note how long you can tolerate the craving before acting on it. 

Next time, try extending it by a minute or two.

The overnight oats recipe means you prep the night before, meaning you can enjoy a stress-free breakfast when you wake up 

During the craving, engage in an alternative activity that disrupts the craving-reward association, such as deep breathing, calling a loved one, or taking a walk.

By redirecting our attention elsewhere and letting the craving pass, our brain gradually dissociates the craving from the food reward or associates the cue with something more helpful.

Here, Second Nature shares a seven-day meal plan with FEMAIL that will help assist you in beating your cravings and losing weight by keeping you full without feeling restricted.

The Second Nature meal plan 

Day 1

Breakfast: Toasted muesli.

Lunch: Mini omelettes.

Dinner: Beef stir-fry with brown rice.

Day 2

Breakfast: Overnight oats.

Lunch: Leftover stir-fry.

Dinner: Cajun salmon and salsa.

Day 3

Breakfast: Mini omelettes.

Lunch: Leftover cajun salmon.

Dinner: Lamb patty with pitta and salad.

Day 4

Breakfast: Toasted muesli.

Lunch: Leftover lamb.

Dinner: Coconut dhal.

Day 5

Breakfast: Overnight oats.

Lunch: Leftover dhal.

Dinner: Chicken fajita bake.

Day 6

Breakfast: Mini omelettes.

Lunch: Leftover fajita.

Dinner: Mexican pork bowl.

Day 7

Breakfast: Sweetcorn fritters with spinach.

Lunch: Leftover pork.

Dinner: Beetroot falafels with salad.

Recipes: Day 1

Toasted Muesli (serves 10)

Ingredients:

• 200g rolled oats
• 45g desiccated or flaked coconut
• 45g pumpkin seeds
• 150g raw nuts
• 1 tsp ground cinnamon
• 1 egg white (optional)
• 85g butter or coconut oil, melted

The toasted muesli, serves around 10 portions and is a great start to your day 

Method: 

Preheat the oven to 160°C/140°C fan. Mix the dry ingredients in a bowl.

Whisk the egg white (if using) in a separate bowl until it reaches soft peaks.

Add the melted butter/oil and foamy egg white (if using) to the dry ingredients and mix well. Spread the mixture onto a lined baking tray.

Bake for 30-35 minutes, or until golden. Once cool, store in an airtight jar and consume within one week.

Mini Omelettes (serves 4)

Ingredients:

• 2 tsp extra virgin olive oil
• 1 small onion, finely diced
• 1 red pepper, diced
• 1 large tomato, diced
• 2-3 handfuls spinach, roughly chopped
• 1 tbsp sun-dried tomatoes, finely sliced (optional)
• 8 medium or large eggs
• 125ml milk
• 1⁄2 tsp ground paprika
• 1⁄2 tsp chilli powder
• 60g Cheddar cheese, grated

The mini omelettes serves four and only takes around 30 minutes to cook making it a relatively easy lunch dish to cook 

Method:

1. Preheat the oven to 160°C/140°C fan.

2. Heat 1 tsp of the oil in a frying pan, over medium heat. Fry the onion, pepper, and tomato for 8 minutes, or until soft.

3. Add the spinach, mix well, and cook for 2mins. Remove from the heat and add the sun-dried tomatoes (if using).

4. Break the eggs into a large bowl. Add the milk, paprika, chilli, salt, and pepper. Mix well with a fork or whisk.

5. Lightly oil a 12 cup muffin tin, with the other tsp of oil. Divide the vegetables evenly between the 12 cups. Carefully fill the cups with the egg mix and top with grated cheese.

6. Bake for 15-20 minutes, until the omelettes are just cooked through and slightly browned on the top.

Beef and broccoli stir fry (serves 4)

Ingredients:

• 400g Tenderstem broccoli
• 700-800g flank or rump steak
• 2 tbsp sesame oil
• 1 red onion, finely sliced
• 2 garlic cloves, finely diced or minced
• 6cm fresh ginger, minced
• 1 handful fresh coriander, stems finely chopped and leaves roughly chopped
• 200g mangetout
• 3 tbsp soy sauce or tamari
• 1 lime, cut into wedges 1 red chilli, finely sliced

Method:

Place the broccoli in a heatproof bowl, cutting any thicker pieces in half lengthways. Cover with boiling water, add a pinch of salt, and leave for 10 minutes. Drain and set aside.

Slice the steaks into finger-sized strips and season with salt and pepper.

Heat 1 tbsp of the oil in a wok or large frying pan, over medium heat. Fry the onion, garlic, ginger, and chopped coriander stems, until slightly softened.

Add the remaining 1 tbsp of oil, and steak, and fry for 1-2 minutes, until lightly browned. Add the broccoli, followed by the mangetout and fry for a further 2mins.

Add the soy or tamari sauce, a squeeze of lime juice, and the coriander leaves. Toss together until well mixed.

Serve with sliced chilli on top and a wedge of lime.

Day 2

Overnight oats (serves 1)

Ingredients:

• 40g rolled oats
• 100g plain natural, Greek yoghurt or dairy-free alternative
• 100ml milk or dairy-free alternative
• 1 small handful nuts (optional)
• 1 handful berries or 1-2 tbsp stewed fruit (optional)
• 1-2 tsp milled flaxseed (optional)
• 1 tsp ground cinnamon (optional)

Method:

Combine the rolled oats, yogurt, milk, and a small pinch of salt in a bowl. Stir well. Cover and put in the fridge overnight. 

In the morning, top with your favourite choice of toppings, such as nuts, milled flaxseed, berries, stewed fruit, and/or ground cinnamon.

Cajun salmon and salsa (serves 2)

Ingredients:

• 2 fresh salmon fillets, deboned
• 1 tsp Cajun seasoning
• 2 medium corn cobs or 200g frozen or tinned sweetcorn
• 300g cherry tomatoes, halved
• 1⁄2 medium cucumber, diced
• 1⁄2 medium avocado, diced
• 1 handful fresh coriander, roughly chopped
• 1-2 tbsp extra virgin olive oil
• 1 lemon or lime, juiced

Cajun salmon and salsa serves two and takes under 30 minutes to cook, making it a simple dinner 

Method:

Preheat oven to 200°C/180°C fan. Place the salmon on an oven-proof tray, sprinkle the Cajun seasoning, and a little salt and pepper.

Bake for 10-15 minutes (depending on the thickness of the fillet). Meanwhile, cook the corn in a microwave or boil until tender then allow to cool.

If using corn on the cob, use a sharp knife to slice down lengthways to remove the kernels.

Place the corn, tomatoes, cucumber, avocado, and coriander in a bowl. Add a little salt and pepper. Drizzle with oil and lemon juice, and stir gently.

Serve the salmon with the salsa and a lemon or lime wedge.

Day 3

Spicy lamb patties (serves 4)

Ingredients:

• 600g minced lamb
• 1 red onion, finely diced
• 2 garlic cloves, finely diced
• 2cm fresh ginger, minced
• 1 red chilli, finely chopped (or 1 tsp chilli powder)
• 1 tsp ground cumin
• 1 large handful fresh coriander leaves, roughly chopped
• 1-2 tbsp extra virgin olive oil
• 2-4 wholemeal pitta breads (optional)

Spicy lamb patties don't take long to cook so they are an easy and delicious win if you're deliberating over what to have for dinner 

Method:

Combine the ingredients (except the oil and pitta) in a bowl and season with salt and pepper.

Mix well and divide the mixture into four patties. Shape them into 2cm-thick flattened balls.

Place onto a plate lined with baking paper and chill them in the fridge for 30 minutes.

Heat a grill pan or non-stick frying pan over high heat, but not smoking. Add the oil (or just the patties if grilling) and cook the patties for 5-6 minutes each side.

Day 4

Coconut dhal (serves 4)

Ingredients:

• 2 tbsp coconut or extra virgin olive oil
• 1 large onion, finely diced
• 3 garlic cloves, finely diced or minced
• 2cm fresh ginger, grated
• 21⁄2 tsp ground garam masala
• 1 tsp ground turmeric
• 1⁄4 tsp dried chilli flakes
• 200g red lentils or split peas
• 400ml vegetable stock
• 1 x 400ml tin coconut milk
• 1 large handful baby spinach
• 1 handful fresh coriander leaves, roughly chopped

The coconut dahl is just one of the meals the expert advises you can enjoy as part of healthy living 

Method:

Fry the onion, garlic, and ginger, until softened. Stir in the spices and fry until lightly browned.

Stir in the lentils or split peas, and a pinch of black pepper.

Add the coconut milk and stock, and bring to a boil. Reduce heat and simmer gently for 20-25 minutes. If using split peas, add an extra 125ml water, and cook for a further 15-20 minutes.

The lentils or split peas should be soft and cooked through. Add in the spinach leaves and stir the dahl.

Serve with coriander.

Day 5

Chicken fajita bake (serves 4)

Ingredients:

• 2 tbsp extra virgin olive oil
• 600g raw chicken breast or thigh, cut into strips
• 2 large onions, sliced
• 3 red peppers, sliced
• 1 tsp chilli powder (optional)
• 2 tsp ground paprika
• 1 tsp ground cumin
• ¼ tsp ground cayenne pepper
• 80g Cheddar cheese, grated
• 2 little gem lettuce heads
• 60ml sour cream
• 1 handful fresh coriander leaves, roughly chopped
• 1 lime, cut into wedges

The chicken fajita bake serves four and is high in protein - a food source Mr Puddick suggests will help keep you full

Method:

Preheat the oven to 200°C/180°C fan. Heat 1 tbsp of the oil in a frying pan, over medium heat. Cook the chicken, and set aside.

Add the remaining 1 tbsp of oil to the same pan, fry the onion and peppers for 6-8 minutes. Return the chicken to the pan, add the spices, and a pinch of salt and pepper. Stir well.

If your pan is oven-proof, sprinkle the cheese on top and place in the oven. Otherwise, transfer the chicken mixture to an oven-proof dish, and sprinkle with cheese. Bake for 10 minutes.

Serve in lettuce leaves with sour cream, coriander, and lime wedges.

Day 6

Mexican pork bowl (serves 4)

Ingredients:

• 2 garlic cloves, finely diced or minced
• 1 tsp ground cumin
• 1⁄2 tsp chilli powder
• 1 tsp dried oregano
• 2 tsp ground paprika
• 1 lime, zested and juiced
• 500g pork loin steaks
• 2 tbsp extra virgin olive oil
• 200g cherry tomatoes, halved
• 1 x 400g can black beans, rinsed and drained
• 1 large handful fresh coriander, roughly chopped
• 80g uncooked brown rice
• 1 avocado, sliced

This Mexican pork bowl recipe makes four servings and is full of spices and zesty flavour 

Method:

Mix the garlic, cumin, chilli, oregano, 1 tsp of paprika, lime zest, and salt and pepper together. Cut the pork into thin strips and mix in the spice mix to fully coat.

Heat 1 tbsp of the oil in a frying pan, over medium heat. Fry the tomatoes with the remaining 1 tsp of paprika for 2 minutes.

Place the black beans, coriander, and lime juice in a large bowl, and add the fried tomatoes to the bowl. Mix well. Prepare the brown rice as per instructions.

Heat the remaining 1 tbsp of oil in the same pan, over medium/high heat, and fry the pork strips (in batches if necessary) for 3-4mins, until evenly cooked through.

Divide the brown rice, black bean mix, and pork between four bowls or plates. Top with the roughly chopped avocado and enjoy.

Day 7

Sweetcorn fritters (serves 6)

Ingredients:

• 80g porridge oats
• 1⁄2 tsp ground paprika
• 1⁄2 tsp dried thyme (optional)
• 2 x 198g tins of corn, rinsed and drained
• 5 medium eggs
• 80g Cheddar cheese, grated
• 1 tbsp extra virgin olive oil

These sweetcorn fritters are a quick and simple breakfast that will leave you feeling full  

Method:

Add all the ingredients except the oil to a large bowl and mix well. Store in the fridge for 15 minutes, or overnight if you have time, until sticky.

Add 1⁄2 tsp of the oil to a large frying pan, over medium heat. Fry four of the fritters at a time for 2-3 minutes each side. Makes 8-12 fritters.

Eat hot or cold, and store leftovers in the fridge or freezer.

Beetroot falafels (serves 2)

Ingredients:

• 1 x 400g tin chickpeas, rinsed and drained
• 150g raw beetroot, peeled and grated
• 15g wholegrain breadcrumbs or porridge oats
• 2 tbsp extra virgin olive oil or butter
• 1 large garlic clove, finely diced or minced
• 1 tsp ground cumin
• 1 tbsp fresh, finely sliced or dried parsley

Want a break from eating meat? This beetroot falafel dish is a great way to incorporate more veg into your diet 

Method:

Preheat the oven to 200°C/180°C fan. Mash or blend the chickpeas with a fork until they are smooth. Add beetroot and combine well.

Add the breadcrumbs (or oats), 1tbsp of oil, garlic, cumin, parsley, salt, and pepper, and mix.

Lightly oil a baking tray and roll a heaped tablespoon into 12 tightly-packed, golf ball-sized balls. Lay on the baking tray, and flatten slightly. Repeat this with the remaining mixture.

Brush 1 tbsp of the remaining oil over the falafels and bake for 20 minutes. Flip them over and bake for another 20 minutes.

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