Updated: Feb 25, 2022
By Shirey Horner, FNLP, ACSM-EP
If you are like me you have tried numerous diets, protocols or programs but found that your will power was constantly challenged by cravings! Maybe you were going along acing your diet plan and then someone at work brought donuts or your kids Oreos started speaking to you. What can you do?
First of all, deprivation immediately creates a mental mindset of missing out, all or nothing thinking or anxiety over social situations. We could argue addressing you mind set is the first step but we are going to consider that a freebie. Unless you have health reasons, no gluten could be appealing enough for me to try it, maybe you could indulge on occasion or even better you could find an enjoyable healthy substitute which brings me to my first topic.
1.) Crowding Out— What is crowding out? This is an idea that Andrea Nakayma with the functional nutrition alliance highlighted in her program to cut sugar. - Find substitutes for foods you normally enjoy. - Pinterest is my favorite place to find alternative recipes.
- Make it a goal to try at least one new recipe a week.
2.) Adapt Your Environment - Your environment is a big determination of your success.
- Bring snacks to work to avoid becoming overly hungry and to give you options when others bring treats.
- Consider not keeping junk food at home. If you have other family members that want to enjoy them ask them to hide them or buy treats you are less likely to over indulge in. - Bring your own treats to share to a party. You never know, you may encourage a friend or family member to join you on your journey.
3.) Fat/Fiber/Protein - Ensure that your meals include protein, fat, and fiber to balance blood sugar and provide satiety. - Avoid eating carbohydrates alone. If you decide to have a food high in carbs make sure you add some fat and protein.
- Try eating half you plate in vegetables.
- If you need to snack try options that include healthy fats. A smoothie with coconut or flax seed oil or a handful of nuts will be more satisfying.
This is definitely not an exhaustive list of ways to fight cravings but it is a great start. You can do it one day, one meal, and one bite at a time!
Stay tuned for more healthy tips and tricks!