Food cravings are the worst enemy of dieters. These are the desire for certain foods that is hard to control. This is not the same as the normal feeling of hunger. There are different foods that different people crave for. These cravings are one of the reasons why it’s hard to lose weight and why it is hard for people to maintain a healthy weight. From food suggestions to appetite suppressant supplements, here are simple ways that can help you deal with your cravings:
Eat more protein
When you eat more protein, it can help to reduce your appetite and prevent you from overeating. Protein is known to help reduce your cravings since it can make you feel full for a longer period of time. A study done on teenage girls showed reduced cravings after they ate a high-protein breakfast. A different study conducted among adult men showed a decrease of cravings by 60 percent when they increased their intake of protein by 20 percent. Snacking at night was also reduced by 50 percent.
Do a concerted effort to stay away from the craving
It is important for you to do a conscious effort to stay away from anything you have craved for. An example of it is to take a walk or to take a shower to redirect your focus to something else. Normally a change in the environment and thoughts can help get rid of your cravings. Studies have also revealed that chewing gum can help reduce appetite and cravings.
Do fight off stress by destressing
It is said that stress can induce cravings and have an effect on one’s eating behaviors especially in the case of women. Women when stressed are more likely to consume more calories since they experience more cravings compared to those who are not. Stress is one to blame for the rise of blood cortisol levels. This is the hormone that can make you gain weight particularly in the stomach part. You will be able to minimize stress by planning things ahead, by meditating, and by consciously slowing down.
Make sure that you get enough sleep
You have to be aware that appetite is affected by hormones that have the tendency all throughout the day. When your sleep is disrupted, this may have an effect on your hormonal production which may lead to cravings and poor appetite control. Studies conducted revealed that people who are deprived of sleep are 55 percent more likely to become obese compared to those who get enough sleep.
Don’t get yourself too hungry
One of the biggest reasons for a person to crave is experiencing extreme hunger. To avoid this condition, it is wise to eat at regular times and to prepare healthy snacks. By making yourself prepared and avoiding being hungry for too long, you can stay away from cravings.
One of the best means to deal with your cravings is to ensure that you have healthy meals waiting for you. If you are craving for something salty for instance, you can try to dip celery sticks in salsa or munch on cucumber sticks while sprinkling them with juice, salt, and chili powder. It is salty yet healthy and you can load up on veggies. If you are craving for something sweet, you can go for Greek yogurt. You can enjoy 40 percent less sodium and sugar compared to the traditional yogurt. It also have twice the regular amount of proteins. If you are craving for ice cream, you can come up with a homemade ice cream using frozen banana, a tablespoon of nut butter, unsweetened cocoa, and some dark cherries. You can blend all these using a food processor.
There are also dietary supplements that are helpful in dealing with food cravings. The best part of it is that aside from helping you curb cravings it also gives you other health benefits. A high quality fish oil is can help suppress appetite and at the same time curb calorie binging by increasing the body’s insulin sensitivity. It’s better to choose the triglyceride type of fish oil. It is well-absorbed compared to other forms. Chromium is another supplement which helps with glucose metabolism or how your body uses carbohydrates as fuel. It also aids in insulin sensitivity. Lipoic Acid is also a necessary supplement. This helps in stabilizing blood sugar and aids in carbohydrate burning. This is found in many antioxidant supplements. You need 50 to 250 mg of lipoic acid for regulating carbohydrate cravings. For your body to have better use of its carbohydrate consumption, vitamin B complex is necessary. It’s better to choose the fat soluble form of vitamin B complex instead of the water soluble form. The fat soluble forms are called benfotiamine and allithiamine. You need 100 to 250mg of fat soluble type of vitamin B complex every day. Along with it, you may also take 50 to 100 mg of vitamin B6 pyridoxine which can be found in most multivitamin supplements.