Although bariatric surgery is an effective method in the fight against obesity, it brings not only physical but also emotional and behavioral changes. One of the common situations that individuals frequently encounter after sleeve gastrectomy is sweet cravings. These cravings can occur for both biological and psychological reasons and can complicate the postoperative period.
Causes of Sweet Cravings After Gastric Sleeve Gastrectomy
Sweet cravings may become more pronounced in the postoperative period. There are many biological, psychological and environmental factors underlying this.
Physical Hunger or Emotional Eating?
Physical hunger may not always be the root cause of sweet cravings. Since small portions are consumed after surgery, the person may turn to dessert when not satisfied enough. However, in most cases, this craving is a result of emotional eating behavior. Emotions such as stress, loneliness, boredom can be re-triggered, especially if they have been suppressed by food in the past.
Changes in hormone levels
Although sleeve gastrectomy reduces ghrelin (hunger hormone) levels, this does not eliminate sweet cravings in all individuals. After surgery, hormonal balance is re-established and low levels of happiness hormones such as serotonin and dopamine may increase the tendency towards sugary foods.
The Role of Habits and Emotional Ties
For many individuals, dessert consumption is tied to childhood memories, reward systems and special occasions. These cultural and emotional ties persist after surgery. It is not possible to change a habitual behavior overnight; this may cause sweet cravings to continue.
Why are sweet cravings more risky after sleeve gastrectomy?
Dessert consumption not only leads to an excess of calories in bariatric individuals, but can also pose serious health risks.
Risk of Dumping Syndrome
Individuals may develop dumping syndrome after sleeve gastrectomy surgery. This condition manifests itself with symptoms such as sweating, palpitations, nausea and weakness as a result of the rapid passage of high-sugar foods into the intestines. Especially foods containing refined sugar can trigger this condition.
Blood Sugar Imbalances
The rapid absorption of sugary foods leads to sudden fluctuations in blood sugar levels. These fluctuations can cause hypoglycemia (low blood sugar). After hypoglycemia, the body starts craving sugar again and a vicious cycle begins.
Risk of Weight Gain and Return
Frequently succumbing to sweet cravings increases the risk of weight regain. Although the stomach volume shrinks after sleeve gastrectomy, it is possible to gain weight with small portions of high-calorie food. In the long run, this threatens the success of the surgery.
How to Cope with Sweet Cravings
Sweet cravings should be understood and managed rather than suppressed. Below we list the science-based methods you can apply:
Protein Prioritized Diet
Adequate protein intake both increases satiety and maintains muscle mass. Prioritizing protein sources at every main meal can reduce sweet cravings. For example, protein-rich foods such as eggs, yogurt and chicken stabilize blood sugar.
Importance of Water Consumption
Thirst is often confused with hunger. Drinking at least 1.5-2 liters of water daily helps prevent sweet cravings. In addition, a glass of water drunk before meals supports the feeling of satiety.
Not skipping meals and eating a balanced diet
Prolonged fasting causes low blood sugar and sugar cravings. You can prevent sweet cravings by keeping your meals regular and balanced. Healthy fats such as walnuts and almonds can be preferred in snacks.
5 Tactics to Apply When a Sweet Crisis Comes
- Create a distraction: Take a short walk or try a breathing exercise.
- Drink a glass of water: Test whether the attack is caused by dehydration.
- Eat a snack with protein: Unsweetened yogurt or a hard-boiled egg, for example.
- Drink cinnamon herbal tea: Cinnamon can help stabilize blood sugar.
- Follow the 5 minute rule: Wait 5 minutes to see if the crisis passes.
Healthy Dessert Alternatives
Instead of completely suppressing sweet cravings, it is possible to satisfy them in a controlled manner with healthy alternatives.
Sugar Free and Low Carb Dessert Recipes
Desserts made with almond flour, coconut flour and natural sweeteners are filling and low in calories. For example, sugar-free chia pudding or flourless baked yogurt dessert.
Desserts made with protein powder
Protein balls, cakes or smoothies made with protein powder not only satisfy your sweet tooth but also contribute to your daily protein needs.
Practical and Innocent Desserts to Make at Home
For example, oatmeal with banana, baked apple cinnamon, fruit bowls with yogurt… These recipes are both practical and nutritious alternatives.
Psychological Approach: Combating Emotional Eating
The underlying cause of sweet cravings is often an emotional void. Therefore, it is necessary to work not only on the biological but also on the psychological aspects.
Recognizing the Real Emotion Behind the Sweet Craving
In times of crisis, ask the question: “Am I really hungry right now, or do I want to eat to suppress an emotion?” This awareness helps to guide your behavior.
Developing a Mindful Eating Habit
Mindful eating is one of the most effective ways to control eating behavior. It is important to savor every bite, eat slowly and realize when you are full.
Psychological Support and Therapeutic Approaches
Bariatric psycho-diet approaches and psychotherapy processes developed specifically for bariatric individuals help to get to the root of sweet cravings. The support of an expert is invaluable for a lasting solution.
Maintaining Control of Dessert Consumption in the Long Term
Conscious Consumption Instead of Forbidding Yourself
Total bans can be counterproductive. Instead, controlled and planned dessert consumption can lead to a sustainable habit.
Support Groups and Success Stories
Communities of individuals who have undergone bariatric surgery provide emotional support. Interactions on platforms like Bariatric Kitchen increase motivation.
Tracking, Journaling and Seeing Your Progress
Keeping a food diary makes you aware of what you eat. It is also useful for analyzing your emotions and the timing of sweet cravings.
Conclusion: Consciously Tackling Sweet Cravings Leads to Lasting Success
Sweet crises after gastric sleeve surgery are a natural process. However, understanding these crises, managing them with the right strategies and supporting them with psychological support brings lasting success in the long term. As Bariatric Kitchen, we continue to offer both scientific and practical resources to facilitate this process. Remember, change takes time; be patient, be kind to yourself.
