Smart Swaps That Reduce Cravings.

OH CRAVINGS!!! They’re usually triggered by blood sugar crashes, dehydration, or a lack of protein, fat, or fiber. The good news? You can stop the cycle with a few simple food upgrades. These smart swaps by Coco, The Healthy Weight Loss Coach, help you stay full, energized, and in control without cutting out joy or flavor.

1. Swap cereal for a savory breakfast

Sweet breakfasts like granola or cornflakes spike your blood sugar and leave you crashing by 10 AM. Instead, try eggs with sautéed veggies or avocado toast on sourdough. You’ll get protein, healthy fats, and fiber which are all key to reducing cravings by keeping you full for hours.

2. Swap white bread for seeded or whole grain bread

Whole grains are higher in fiber and nutrients which means they digest more slowly and keep you full longer. Look for sourdough, sprouted grain, or seeded options that won’t spike your blood sugar like white bread does.

3. Swap crackers or chips for raw nuts and seeds

Crackers may feel like a safe choice but they’re often made with refined flours and oils. Snack on raw or dry roasted almonds, walnuts, or pumpkin seeds instead. Salted is okay. They provide protein and healthy fats that satisfy cravings and support stable energy.

4. Swap sweet snacks for dark chocolate

Instead of grabbing a cookie or chocolate bar have a serving of dark chocolate made of 70% percent cocoa or higher (the darker the less sugar). It satisfies sweet cravings with less sugar and adds antioxidants that support your mood and health. Bonus and more filling if it includes nuts like Coco’s forever favorite Jojo’s Peanut Butter Protein Bites.

5. Swap dried fruit for fresh fruit

Dried fruit is a concentrated source of sugar and can spike your blood sugar quickly. Fresh fruit offers natural sweetness with water fiber and volume so you stay fuller and less likely to overdo it.

6. Swap refined pasta for legume or lupin-based pasta

Chickpea, lentil, or black bean pasta offers more protein and fiber than regular pasta, helping to slow digestion and reduce cravings. But if you’re looking for a true low-carb pasta alternative, try lupin pasta — made from lupin beans, it’s high in protein, keto-friendly, gluten-free, and extremely low glycemic. Almost too good to be true!

7. Swap low-fat dairy for full-fat unsweetened dairy or dairy free alternatives

Low-fat yogurts and milks are often filled with gums or added sugars to make up for lost flavor, leaving you less satisfied and more prone to cravings.Instead, choose full-fat, unsweetened options like whole milk or yogurt. These contain healthy fats that support hormone health, stabilize blood sugar, and help keep you full. If you’re dairy-free, go for unsweetened nut milks (Califia, Malk), coconut yogurt (Cocojune), or fermented nut-based cheeses (Miyoko’s).

8. Swap soda or sweetened drinks for sparkling water with electrolytes

Even healthy drinks with added sugars or artificial sweeteners can trigger cravings. Try sparkling water with lemon mint or a stevia sweetened electrolyte powder. Proper hydration reduces hunger and naturally boosts energy.

9. Swap candy or bars for apple and nut butter

When you’re craving sugar your body might actually need fuel. Try a sliced apple (takes more time to savor) with a spoonful of unsweetened almond or peanut butter. It delivers natural carbs, fiber and healthy fats in one powerful craving fighter.

10. Swap diet snacks for real food

Diet snacks like low-fat granola bars or rice cakes do little to nourish or satisfy you. Instead build a real snack or mini meal. Try half an avocado with sea salt, 2 boiled eggs with everything bagel seasoning, or a Greek yogurt cup with 1/2 cup berries. Real food calms your nervous system and helps you stop thinking about food all day.

Want more tips like these in your inbox?

Sign up to our Monthly Newsletter here.