By MACROS | Published on May 20, 2017
Excess sugar can derail your lean ambitions, but abs and sugar don’t have to be mutually exclusive. Here’s how to satisfy your nighttime sugar cravings while improving your physique
It’s relatively easy to eat clean during the day, but a few short hours before bed, your sweet tooth can rear its diet-busting head. You don’t yearn for broccoli florets because you’re primed to crave high-calorie foods, such as chocolate bars, found research at Tufts University. Don’t feel bad, the study found that more than 94% of people experience these hankerings, but only those with cast iron willpower were the leanest.
That doesn’t mean you have to volunteer your sweet tooth for a root canal. In fact, our advice is quite the opposite. All you need to do is revamp your dessert repertoire. Here’s the sugar lover’s guide to satisfaction that will deliver abs that’ll soon call your stomach home sweet home.
1. Granola
If you’re after something sweet and crunchy, this recipe fits the bill, while being a stellar way to stockpile your pantry with muscle-building nutrients
Ingredients
• 2 tbsp coconut oil or butter
• 2 cups coconut flakes
• 1 cup mixed nuts (almonds, cashews, pecans)
• 3 tbsp pumpkin seeds
• 1/2 cup dried fruits (cranberries, sultanas)
• 4 tbsp sunflower seeds
• 1–2 cups rolled oats
• 1–2 tbsp manuka honey
• 1 tsp ground cinnamon
Method
1: Combine all the dry ingredients in a bowl.
2: Add the honey, making sure you distribute it evenly – you may want to warm it up slightly (float the tub in a cup of hot water) so it flows.
3: Line two trays with baking paper and spread the mixture over them evenly.
4: Pre-heat a fan oven to around 230°F and place the trays in it for about an hour.
5: Push the mixture around to make sure it heats evenly.
6: Add it to some natural yogurt for the perfect post-dinner sweat treat that’s good for you.
2. Protein ice cream
More than $8 billion worth of ice cream was produced in the US last year. Here’s how to make sure yours is a healthy treat.
Ingredients
• 500ml Greek yoghurt
• 50g whey protein concentrate (use flavored if you prefer)
• 2 tbsp almond butter
Method
1:Add the ingredients into a big bowl.
2: Whisk the items together until you have a pudding-like texture.
3: Place the bowl in the freezer for about an hour then give it another churn – making sure you get rid of any lumps.
4: Place it back in the freezer for 30 minutes and keep mixing it every half-hour until it’s at the consistency you’d enjoy.
5: You can add a few squares of grated dark chocolate.
– RELATED: 15 Ways To Enjoy Sweet Foods Guilt Free –
3. Chocolate pudding
When a chocolate hankering hits, here’s how to indulge that craving using a recipe from Paleo Comfort Foods.
Ingredients
• 3 tbsp cocoa powder
• 40g arrowroot powder
• 1 tsp ground vanilla extract
• 400ml coconut milk
• 100g of dark chocolate (90–100%)
• 2 tbsp honey
• 2 large eggs
Method
1: Combine the cocoa powder, arrowroot powder and vanilla in a bowl, and add two tablespoons of the coconut milk.
2: Bring the rest of the coconut milk to the boil, turn down the heat and add the chocolate.
3: Mix in the cocoa powder, arrowroot and coconut mixture.
4: Whisk the eggs, add them to the pot and stir briskly.
5: Pour the mix into small bowls and refrigerate for 30 minutes.
4. Rhubarb delight
This 185-calorie snack offers 21g protein and just 25g carbs, making it ideal for guys who want to build muscle without adding fat.
Ingredients
- 2 tsp water
- 227g rhubarb, finely chopped
- A handful of cranberries
- Juice of 1/2 a grapefruit
- 1 tsp honey
- 1 small pot crème fraiche (or low-fat yoghurt)
- Cinnamon, to serve
Method
1: Put the water into a small pan, add the rhubarb, cranberries and grapefruit juice.
2: Simmer over low heat until the mixture reduces and softens.
3: Take off the heat and add the honey.
4: Let cool, mix in the crème fraiche, sprinkle with cinnamon and eat it up.
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