Have you ever found yourself staring longingly at the office candy jar around 3 PM? Maybe it’s a soda, a cookie, or a handful of chocolate-covered almonds calling your name. It’s a common experience, but it’s not because you’re weak or lack willpower. It’s because your body is crying out for real energy — and once you understand what’s happening, you can respond in a way that nourishes you and gives you sustainable energy.
Why 3 PM Cravings Happen
In the early part of the day, most people power through with coffee, a quick breakfast (sometimes just a carb-heavy pastry or cereal), and hours of focus and stress. By mid-afternoon, blood sugar levels have often plummeted. Combine that drop with mental fatigue and dehydration, and your body starts looking for the quickest way to get energy back — fast.
The fastest energy source? Sugar.
Sugar gives you a rapid, but short-lived, boost in blood glucose. That’s why it feels so good for a moment — and why it leads to a crash soon after, leaving you feeling even more tired, cranky, and craving more sugar. It’s a vicious rollercoaster.
It’s Not Your Fault
Modern life sets you up for these crashes. Between processed foods, skipped meals, and high-stress work environments, it’s no wonder your body cries out for quick fixes. You’re not “bad” or “weak” for craving sugar — you’re human. Your biology is doing exactly what it was designed to do to survive.
But the good news is, you can give your body what it actually needs instead of more processed sugar.
The Real Solution: Nourish Your Body with Real Food
At Simply28 Nutrition, we teach you how to respond differently. Instead of reaching for candy, we show you how to listen to your body’s signals and satisfy them with foods that truly energize and sustain you.
Here’s how to break the 3 PM sugar craving cycle:
- Start Your Day with Balanced Nutrition
A protein-rich breakfast with healthy fats and fiber from nutrient dense fruits or vegetables, can set the tone for stable blood sugar all day. Meals such as eggs with avocado, a smoothie with protein powder, whole milk yogurt, berries and spinach, or a hearty bowl of chia pudding with nut will keep your blood sugar levels and your energy stable for a long time.
A sugary breakfast (like pastries, bagels, or sweetened cereal) can cause a spike and crash before noon, setting you up for an afternoon of cravings.
- Prioritize Protein and Healthy Fats at Lunch
A lunch that’s heavy in carbs but light on protein and fat (like a sandwich on white bread or a big bowl of pasta) will leave you crashing by mid-afternoon. Instead, build meals around quality proteins like chicken, salmon, eggs, lamb or beef, and add healthy fats from olive oil, nuts, or avocado.
Real food fuels your body for hours, not just minutes.
- Stay Hydrated
Dehydration can mimic hunger and sugar cravings. Often, when you think you’re starving at 3 PM, your body is actually thirsty. Sip water throughout the day, and consider adding a pinch of sea salt to help your body absorb it better.
- Smart Snacking
If you need a snack, choose one that balances protein, fat, and fiber. Some of our favorite real-food options at Simply28 Nutrition include:
- A handful of almonds and a piece of fruit
- Hummus and veggie sticks
- Hard-boiled eggs
- Greek yogurt with berries
These snacks give you steady energy without spiking your blood sugar.
- Manage Stress
Stress drives up cortisol, a hormone that can increase sugar cravings. Simple techniques like deep breathing, taking a short walk, or even a 5-minute meditation can help regulate stress hormones and reduce the impulse to grab something sweet.
Ditch the Rollercoaster for Good
When you give your body real food — the kind that’s full of nutrients, fiber, healthy fats, and protein — you stay energized and satisfied for hours. No more crashing, no more desperate candy grabs, and no more guilt.
At Simply28 Nutrition, we’re passionate about teaching you how to nourish your body the way it was meant to be fed. It’s not about strict dieting or “being good.” It’s about reconnecting with real food, listening to what your body actually needs, and feeling your best every day.
Ready to Feel Better?
If you’re tired of battling the 3 PM slump, it’s time to make a change. And we have the perfect tool to help you get started!
Grab your FREE copy of “The Ultimate Sugar Detox Cheat Sheet!”
This easy-to-follow guide walks you through the simple, practical steps you can take to break free from sugar cravings — without feeling deprived. Inside you’ll find:
- The real reasons you crave sugar
- A 5-Step guide to reduce sugar cravings
- Simple food swaps to stabilize your energy
- Tips for satisfying your sweet tooth with real food
- A Bonus – Supplement guide to help kick sugar cravings
Download “The Ultimate Sugar Detox Cheat Sheet” today and start feeling energized, clear-headed, and in control — naturally!
