A healthy diet allows for all types of foods in moderation but sometimes those evil cravings seem to have a mind of their own. Some researchers believe that the body craves nutrients that it lacks while others contend that cravings are a result of brain chemistry; your body is craving the foods that will increase the availability of the neurotransmitter serotonin which regulates mood.
These explanations make a lot of sense but they don´t account for why people crave such specific foods as pizza or chocolate. If the problem was merely about nutrient deficiency or brain chemistry regulating itself, then any type of food would do and that just isn´t the case. According to Elizabeth Markley, Dr. P.H., R.D., assistant professor at the University of Connecticut "research shows that people tend to binge if they´ve been restricted, we don´t know how much of that is purely psychological - simply wanting what you can´t have." So whether you crave a certain food because you´re depressed, bored, on your period, stressed, or because it seems that your body needs it, the fact is you can´t prevent cravings. What you can do is gain control over your cravings with these great strategies.
Wait 15 Minutes
When a craving hits, it takes over your world but it doesn’t last long. Distract yourself for 10-15 min. by cleaning the house, filing those papers, playing ball with your kids, walking your pet, or running a fun errand with your spouse. You´ll feel productive or have some much needed fun and forget all about it.
Stay Hydrated
Water acts as a natural appetite suppressant by keeping your stomach full and fending off dehydration, which can lead to false cravings and hunger. As an added, bonus water helps your body metabolize stored fat by helping the kidney´s flush out waste and it prevents bloating which makes you look thinner. Water is one of the best craving busters and weightloss strategies around.
Never Go Hungry
Hunger can trigger intense cravings for sugary carbohydrates so eating smaller meals every 3-4 hours is a good way to control cravings and it also prevents overeating. Eating mini-meals also guarantees that you won’t resort to fast food, vending machine junk, or office donuts when the hunger pangs finally strike.
Balance Your Meals
You’ve probably already heard this but eating high carb meals usually trigger cravings for more carbs and sugar. Balancing your meals with protein and a little healthy fat will satisfy you more and reduce cravings big time.
Get Your ZZZ’s
Sleep deprivation and fatigue often lead to carb cravings because carbs are your body’s number one source of energy. Getting enough sleep or making up for lost sleep with a good nap can prevent serious dips in your energy levels that often lead to cravings.
Exercise It Away
Life can get pretty hectic and stressful and a little treat sounds like a good pick me up but just think of the calories and the guilt. If you want to make yourself feel better, go for a brisk walk, climb two flights of stairs, do 100 crunches, do jumping jacks, or just turn up the music and dance. You’ll produce some feel good endorphins and forget all about that treat.
Take Magnesium Daily
Did you know that chocolate is rich in magnesium and that being deficient actually worsens pms symptoms? If you are one of the many who suffer from chocolate cravings taking a daily magnesium supplement could do the trick.
Smell It Instead
A vanilla patch recently tested by dieticians at St. Georges Hospital in London reduced cravings for sweets and chocolate. You can now buy this patch online through Crave Control, a British website, or you could light a vanilla candle for the same effect.
Brush It Away
A thorough brushing and flossing distracts you and leaves you with a minty taste in your mouth, one that you won't want to ruin with the taste of food. Plus think about how impressed your dentist will be next time you go in for a check-up. Another good option is chewing gum.
Write It Off
Keep a journal and you’ll be amazed how often you turn to food in times of stress, depression, anxiety, fatigue or just boredom. A food/mood journal can be extremely helpful in figuring out patterns and devising coping strategies for those stressful times when you would otherwise turn to food. A journal also keeps you honest and it makes you accountable to yourself. Nobody wants to write down that they ate half a pan of brownies.
Turn Off The T.V.
Americans watch an average of 15 hours of television per week and are exposed to countless food commercials that can trigger unnecessary food cravings. Cut back on your t.v. watching and if you can´t cut back then walk out of the room during commercial breaks.
Factor It In
Can’t live without your fix? Then factor it into your diet. Try a low-fat alternative or just go with a diet like the 90/10 Plan, which allows for daily indulgences in moderation.
Recommended Reading
The 90/10 Weight Loss Plan
If All Else Fails…
Every now and then you get this craving for a big mac and fries or a hot fudge sunday. Sometimes it´s easy to ignore it but other times it just consumes you. When the later occurs give in and adjust the rest of your meals for that day and that week. If it´s making you that crazy it may be better to indulge than to let it go until it turns into a binge. One bad meal is not going to ruin your diet as long as you don´t make a habit of it.
