Q: Why do I feel like I'm constantly craving sugar, and what can I do to stop the cravings? I heard that if I cut out sugar completely for a few days the cravings would go away. Is this true? —Victoria, Thousand Oaks, CA

A: Your cravings are caused by two main triggers: your external environment and your internal environment. Your external environment includes things such as the time of day (people typically have sugar cravings around 3 pm or after dinner), your location (like being in front of the computer), activities (such as watching TV), and seeing or smelling food. Your internal environment involves feelings and emotions, such as boredom, anxiety and stress.

As you can see, there are many factors that contribute to cravings, and cutting sugar completely out of your life isn't going to make the cravings go away. In fact, trying to eliminate sugar from your diet long term will likely backfire and cause you to overindulge — restriction always leads to bingeing. So, instead of a 100 percent sugar ban, aim to consume no more than 150 calories of sweets per day, and use these three key strategies to keep your cravings under control:

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1. Eat balanced and filling meals on time. Aim to eat a meal every four to six hours. Each meal should include 25 percent whole grains (such as brown rice or whole-wheat bread), 25 percent lean protein (such as chicken or fish), and 50 percent produce (fruits or veggies). Add a small snack of 1 ounce of nuts or a piece of whole fruit in between meals. Keeping to a regular, balanced eating schedule will help control your appetite so you're less likely to want to grab quick, sugary, high-calorie foods.

2. Eat natural sugar throughout the day from sources such as fruits and dairy foods. We're born liking the taste of sugar — choose sweet-tasting food that's also nutritious, like an apple or low-fat yogurt.

3. Practice "urge surfing." Cravings have cycles of highs and lows, like a wave. When your craving is intense, spend five to 10 minutes distracting yourself and change your environment by doing a different activity, going to another location or brushing your teeth until the craving is low. It will pass.

Dawn Jackson Blatner is a registered and licensed dietitian, and a national media spokesperson for the American Dietetic Association. Read more about her here.