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Jun 2, 2021 · These cravings can be hard to ignore, potentially leading you to consume excessive amounts of calorie-dense, nutrient-poor, and highly palatable foods like chocolate, cake, ice cream, and pizza.
- Jillian Kubala, MS, RD
- 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.
- Drink enough water. Studies show that around 37% of people confuse thirst for hunger, often because the same part of the brain interprets both signals.
- Eat more protein. You may associate a high-protein diet with people looking to build muscle or gain weight. However, protein is an essential nutrient for making up virtually every tissue within the body, from skin and nails to muscles and bones, and also plays a significant role in regulating appetite.
- Eat wholesome foods. If you’ve ever had cravings after consuming fruit juice or sugary carbonated beverages or eating cookies, processed meats, and fast food, this may be because these foods contain empty calories.
- Drink some coffee. Coffee is loved for its energy-boosting properties, but did you know that it also works as an appetite suppressant? This is because it contains caffeine, a natural stimulant with thermogenic effects that may temporarily increase your metabolism and decrease your appetite.
- Aayushi Gupta
- Keep yourself hydrated. Drinking water or any other non-sugar-based beverage can help you reduce your cravings for sugary or salty snacks. Often, dehydration can lead to feelings of hunger that are mistaken for food cravings.
- Avoid processed and packaged foods. Processed and packaged foods tend to have higher amounts of sugar, salt, and unhealthy fats that can trigger food cravings.
- Get enough sleep. Not getting enough sleep can increase hunger and cravings for unhealthy snacks. Aim for 7-8 hours of sleep each night to regulate your hormones and keep your cravings in check.
- Eat enough protein. Protein is a macronutrient that can help you feel full and satisfied, making it easier to control your food cravings. Make sure to incorporate protein into every meal, such as eggs, tofu, chicken, or fish.
Research shows that a small single-nutrient or mixed-nutrient snack, around 150 calories, is harmless and can even be beneficial for building muscle and heart health. 2 But if you find yourself craving high-calorie or high-sugar foods at night, you could be at risk for weight gain, sleep disruption, as well as type two diabetes and heart disease. 3
Oct 7, 2023 · Remember, managing cravings and gaining control of your weight is a gradual process. Be patient with yourself and celebrate small victories along the way. By incorporating these strategies into your daily routine, you can develop a healthier relationship with food and make sustainable progress towards your weight loss goals.
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Sep 2, 2024 · Whether you are trying to build muscle or lose weight, you must prioritize protein, as it can keep you satiated for extended periods and reduce the possibility of unexpected cravings. Fiber-rich foods like lentils, apples, carrots, and oatmeal are other must-haves in your diet. Not only do they improve digestion and bioavailability of other ...
