On Thursday I posted a colourful little diagram on Facebook on  How to Control your Food cravings & thought……..

ohhhh a couple of people may be interested in this.

Food cravings

Well…..that is 5,778 people to be exact.

So I am guessing this is what you would like to hear more about.

Well here it is….

10 Ways to curb bad food cravings?

1. Get rid of the junk food out of your house

Cakes, doughnuts, soft drink, fried foods, lollies, white bread, pasta, chips, artificial sweeteners, white flour baked products.

 

2. Eat more fibre from fruit, vegetables, nuts, seeds and wholegrains (quinoa, buckwheat, brown rice, millet)

Fibre keeps you fuller for longer & kills all your sugar cravings.

Munch on a carrot, nibble on an apple.

It also helps you lose weight faster by filling up your stomach quicker so making you eat less.

veggies-curb-cravings

 

3. Make sure 30% of your diet is protein

This includes eggs, nuts, chicken, fish, seeds, tofu, legumes (chickpea, borlotti beans, lentils, etc), kangaroo, lamb, beef, tempeh.

Like fibre, protein keeps you satisfied for longer because ……

Protein helps regulate your blood sugar & it makes your body release appetite suppressing hormones (cholecystokinin, GLP-1).

4. Drink more water  

When you get dehydrated you will get very hungry in an attempt to get more water to re-hydrate itself.

Drinking 1 large glass of water 15 minutes before meals will reduce or appetite or make you eat less. Give it a try!

 

5. You can drink a glass of vegetable juice before meals

Studies have shown that drinking vegetable juice before meals suppresses your appetite by making you eat 565 less kilojoules at each meal.

 

6. Get fibre, protein and water at every meal to

Regulate your blood sugar because when your blood sugar is out of whack you’ll crave for more food.

So you will eat more and gain more weight.

For example, if you eat some almonds & veggies for fibre, and some tuna or chicken for protein and if you wash it down with water before or a little during the meal. You won’t have any food cravings for at least 3-5 hours.

The water helps the undigested fibre in your stomach expand to make you feel fuller for longer.

 

7. Don’t get stressed out – relax more.

When you get stressed out you usually overeat because your body releases cortisol that makes you hungry.

 

 8.  Use this phrase to stop cravings – “I DON’T EAT THAT!”

 

9. Eat after a workout

If working out increases your appetite then you can quickly and easily get rid of those cravings by eating within 1-2 hours of finishing your workout.

Look at tip #6 above for an idea of what to eat after your workout to keep you satisfied for longer.

 

10.  Understand why you go on a binge & plan appropriately

triggers-of-binges

I hope this helps to demystify the subject just a little.

Let me know if it proves to be useful.

Would love to hear your story.

Just send me an email or comment on my Facebook page.