Never Eat Sugar When You are Hungry
In America, it is very common for children to go home and eat candies/cakes when they arrive from school. There is always a supply.
This is the one thing I have never allowed my son to do and I had to train him again and again and watch him like a hawk until the thought/habit was instilled in him. Occasionally he would, but he recovers from it.
I suspect that along with obesity this is one of the reasons there is such a large segment of the population with insulin independent diabetes, however no long term study has been conducted to validate this hypothesis.
Glucose is a small molecule that freely passes the blood brain barrier. When we feel hungry, it is literally the brain saying "feed me". The tendency to grab a candy bar in response to hunger is exactly a response to that.
When table sugar [sucrose] is ingested in any form, it is cleaved into glucose and fructose. The fructose is converted to glucose.
There is an immediate increase in blood sugar and the body responds by producing insulin to take up the extra glucose from the blood. This the body's mechanism to prevent prolonged exposure of hemoglobin to the extra sugar in the blood, as this would cause glycosylation of terminal peptides in the hemoglobin molecules effectively impairing its main function, to bind oxygen.
Repeated production of insulin in response to increased sugar level "down-regulates" the insulin receptors. This means they do not respond as well to the normal insulin level. What this means is that the body is forced to make more insulin to get the same effect.
Because it is not due to the body not producing enough insulin, rather the unresponsiveness of the the receptors to insulin, it is called non insulin dependent diabetes.
The key to alleviate hunger before any meal is to take something with lots of fiber. I do not recommend eating fruits either as they have fructose.
I recommend eating something like a carrot or a piece of meat or something with protein. A glass of milk is much, much better, or a boiled egg. You will alleviate the hunger and that will buy enough time for a proper meal. Or a toast would do.
A caveat. Eating something with a sugar substitute is no healthier and a worse alternative, in my opinion.
For some methods of losing weight without having to diet It is here