There is nothing more frustrating for a dieter than food cravings. Unlike normal hunger, these are intense and uncontrollable desires for specific foods.
Although people crave different types of food, they are often processed junk foods with a lot of sugar; People with weight loss and maintenance problems often struggle with cravings.
You can curb your cravings for unhealthy foods and sugar with these seven simple tips.
1. Drink water
Many people confuse thirst with hunger or food cravings.
Drink a large glass of water and wait a few minutes if you feel a sudden urge for a specific food. It's possible that the craving fades away because you were only thirsty.
Water can also provide several health benefits. Drinking water before meals can reduce appetite and assist in weight loss.
2. Increase your protein intake
Increasing your protein intake may suppress your appetite and prevent you from overeating.
Furthermore, it helps you feel satisfied for longer and reduces cravings.
A study of overweight teenage girls found that a high-protein breakfast reduced their cravings significantly.
One study showed that increasing protein intake to 25% of calories reduced cravings by 60% in overweight men. Furthermore, the desire for night time snacks was reduced by 50% when protein intake was increased.
3. Get away from your cravings
If you're craving something, prevent yourself from giving in to it.
To take your mind off cravings, you can do something like taking a brisk walk or taking a shower. Changing your environment and thoughts may help you resist the craving.
Chewing gum can also reduce cravings and appetite. Some studies have shown.
4. Make a meal plan
Make a daily or weekly meal plan, if possible. You eliminate spontaneity and uncertainty when you know what you're going to eat.
As a result, you will be less tempted and less likely to experience cravings when you don't have to think about what to eat at your next meal.
5. Don't get overly hungry
Hunger is a major trigger for cravings; It may be wise to eat regularly and keep healthy snacks nearby to avoid getting too hungry.
If you are prepared and avoid long periods of hunger, you may be able to avoid the craving altogether.
Hormones influence your appetite greatly throughout the day.
Poor appetite regulation and cravings may result from sleep deprivation.
Studies show that people who get enough sleep are up to 55% less likely to become obese than those who don't.
This is why getting enough sleep may be one of the most effective ways to prevent cravings.
9. Eat well
Hunger and nutritional deficiencies can both lead to certain cravings.
Hence, it's key to eat well at mealtimes. As a result, your body gets the nutrients it needs after eating, and you will not feel extremely hungry later. If you need a snack between meals, make sure it is healthy. Go for whole foods, like fruit, nuts, vegetables, and seeds.