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Dec 14, 2020 · Learn what’s behind junk food cravings and seven practical ways to curb them. Plus, find out healthy alternatives to junk food.
- Drink Water. Thirst is often confused with hunger or food cravings. If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes.
- Eat More Protein. Eating more protein may reduce your appetite and keep you from overeating. It also reduces cravings, and helps you feel full and satisfied for longer (4).
- Distance Yourself From the Craving. When you feel a craving, try to distance yourself from it. For example, you can take a brisk walk or a shower to shift your mind onto something else.
- Plan Your Meals. If possible, try to plan your meals for the day or upcoming week. By already knowing what you’re going to eat, you eliminate the factor of spontaneity and uncertainty.
- Jillian Kubala, MS, RD
- Eat enough calories. It’s important to fuel your body properly to keep it healthy and functioning at its best. Without enough calories and nutrients, it’s natural that your body signals you to eat, which can cause strong cravings for certain foods.
- Avoid restrictive diets. Picture kicking off a new diet, feeling ready to change your eating patterns and reach new health goals. Unfortunately, just hours or days later, you get stronger and stronger cravings for all the foods you cannot eat.
- Don’t let yourself get ravenously hungry. Although hunger is a natural body cue that shouldn’t be feared, letting yourself get too hungry might increase the risk of strong food cravings.
- Eat filling, nutrient-dense foods. A simple way to keep cravings in check, feel fuller for longer, and stabilize your blood sugar levels is to enjoy foods that promote feelings of fullness.
- You're exhausted. "During times of fatigue or exhaustion, the first thing we crave is sugar," says Maya Feller, R.D., a Brooklyn-based registered dietitian nutritionist and author of the upcoming book, Eating From Our Roots.
- You're stressed. "Past research has found that when primates were under stress, they sought out carbohydrates3—primarily in the form of fruit," says Steven Gundry, M.D., a cardiothoracic surgeon and author of Unlocking the Keto Code.
- Your gut isn't getting what it needs. Gundry says one of the theories around what makes humans hungry is the Gut Flora-Centric Theory of Hunger. "This is a theory that says our hunger is controlled by how much our gut bacteria is being fed the foods they need," he says.
- You're consuming too many artificial sweeteners. "Artificial sweeteners have messed with our system when it comes to detecting sugar," says Gundry. "That's because we don't have sugar receptors in our tongue; we have sweet receptors.
Mar 21, 2019 · The first thing to do when you realize you’re experiencing “fatigue cravings” is to take a time-out. Stop making decisions. Stop trying to be productive. Take a deep breath.
Mar 14, 2024 · The craving for high-calorie, sugary, or salty snacks when tired is primarily due to physiological reasons. When we're tired, our body's blood sugar levels are impacted. Sugar provides a quick energy fix by boosting these levels, which is why chocolate and candy becomes our go-to options.
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Jun 22, 2020 · When you’re tired, your body wants quick energy…. like a sugar spike. Usually you may recognize this as a craving for easy to digest carbohydrates, like bread, desserts, or candy. You can fight these cravings, but if you’re consistently over-tired, eventually your willpower will lose.
