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, Emura non-stick pan 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.