Very intense sugar + dairy cravings in evening - how can I stop this?

[Nyorkie500]

Sugar and dairy are causing me many health issues along with poor sleep. Yet every evening after dinner I’ll get a strong craving for dairy + sugar combo (cream cake, cheesecake, rice pudding, custard etc). I don’t eat a huge amount but enough and daily that it causes me issues.

This is regardless of eating a balanced meal for lunch, dinner etc. I’ve tried brushing my teeth after dinner, distraction etc but nothing helps!

My diet is great in other ways (not a huge fan of high salt, carb, fried/oily food, caffeine, etc.) so would much appreciate ways to stop it!

Tried chromium supplement and glutamine and neither of those helped!

I’ve also got a family history of diabetes so especially mindful (I’m fairly young at the moment and my blood sugar is OK, all my blood tests for deficiencies come back OK too)

Do you have enougu calcium in your diet?

I get this and my favourite is low fat skyr (protein, no fat) with frozen blueberries, or a glass of milk with some cacao powder (not cocoa which has sugar) and honey. They really fulfil the craving for me.

Yes my calcium level is good

The milk + cacao powder + honey would certainly satisfy my craving too but issue is fructose reacts badly with me (it’s in honey) and it’s still sugar and dairy :( thanks anyway for the ideas x

There's nothing wrong with sugar and dairy in moderation.

I used to have exactly the same problem. I changed to a keto lifestyle and the cravings disappeared within 2 weeks.
I've also lost 3 stone since September (I needed to!)
I now love greek yogurt, berries and sunflower seeds as my evening treat.

There's nothing wrong with dairy unless you have some kind of allergy. I prefer lactose free, too much milk can make me wheezy. I recommend hemp milk because it has no oestrogenic effects. It tastes pretty good too.

Could you have a small milkshake in the evenings instead, just milk (no ice cream), or with yoghurt, made with real fruit?

Piece of cheese with some fruit might also help.

If you're tired, that is probably causing it.

You sound like it's not about the dairy, it's stodgy comfort food.

If you brush your teeth it can take away the craving. I usually get dairy sugar craving and a bowl of cereal sorts it, but this is only in week before period. Does it happen every single day?

some cacao powder (not cocoa which has sugar)

The cacao powder on MyProtein actually has more carbs and sugar per 100g than Bournville cocoa powder.

OP I get really bad sugar cravings, but I'm going through menopause so mine is hormones and lack of sleep. Like the old saying goes, a little of what you fancy... just try not to overdo it and you'll be fine

A small portion of full fat Greek yogurt, a handful of blueberries and a tbsp of nuts/seeds is my go-to at the moment (on a low-sugar/carb diet due to gestational diabetes).

Thanks everyone so far

@13579db thanks - yes every day but it is by far the strongest in the week leading up to period for sure. I’ve tried brushing my teeth, minty mouthwash etc but in 5 mins I’m back to craving dairy and sugar :/

@MotherWol thanks - I’ve tried that (Greek yoghurt and frozen berries etc and it does help but eating a small pot of greek yoghurt every day seems to cause me skin issues, mucus, digestion issues and even that amount of sugar will ‘activate’ me so I struggle to sleep. I am fairly sure I’ve got fructose malabsorption so most sweet fruits cause me more issues than refined sugar unfortunately.

Can you find something non-dairy that hits the spot? So non-dairy chocolate mousse, yoghurt with fruit added, dairy free chocolate ice cream etc. Or go for some dark chocolate plus dairy free custard.

Do you drink enough water?
I’m about to have a glass of water as I find that calms the craving down.

I’ve also read how when you crave sugar in the evening, it’s possibly just tiredness. Go to bed instead

Don't buy the stuff you crave. Up your water intake. Get a new routine going involving a walk or yoga session followed by a warm bath before bed.

Can we have an example of your diet? Maybe a meal plan for a few days?

Are you any good at crafts op? Could you do something like sewing or knitting to keep your hands busy in the evening?

Maybe some nuts would satisfy your cravings. Plenty of protein, fibre and good fats and very filling.

Try a boiled egg with salt. I know its not what you are craving, but it might help. Other possibilities are a small square of very dark chocolate (70%+). A ryvita with a scraping of peanut butter. Go for a brisk walk. Two glasses of fizzy water with lemon. Spicy nuts. It might be a sensory craving and not a need to eat....

Fruit instead? I usually have a cocoa with almond milk and maple syrup before bed and that satisfies all comfort food cravings. I had a sweet tooth but gave up everything with added sugar bar my cocoa, and now I don’t crave it. I like fruit and plain yoghurt now.

Thanks everyone for the helpful tips so far