If you’re on a diet and trying to stick to your health plan then food cravings might be your main hitch. It’s hard to resist insatiable cravings when you’re triggered. You need to learn the strategies to outplay those intense urges to eat sugar, carb, cigarettes, or alcohol. You might innocently pass a doughnut shop and feel like those ‘sweeties ‘are calling your name. Cravings are reinforced by brain chemicals dopamine. Now you’re stuck in clutches of desires and feeling desperate to lick double chocolate brownie off your finger.
Following are some tips to combat food cravings.
Junk food cravings and night time snacking is associated with inadequate sleep which may lead to obesity and diabetes.
“Laboratory studies suggest that sleep deprivation can lead to junk food cravings at night, which leads to increased unhealthy snacking at night, which then leads to weight gain. This study provides important information about the process, which these laboratory findings may actually translate to the real world, Michael A. Grandner, PhD, MTR, UA assistant professor of psychiatry and director of the UA Sleep and Health Research Program.
Sleep deprivation is strongly linked with junk food cravings and poor appetite. The best way to keep cravings off is ‘’enough sleep’’
Drink enough water:
We often confuse thirst with hunger and cravings. Whenever craving shows up out of nowhere, drink water, plenty of water. Water not only removes your toxins but also provide a sense of satisfaction and suppression of appetite. You will see how that intense urge to binge on junk fades away.
Incorporate protein in your snack:
Studies show a 25 per cent increase in protein intake reduces junk cravings by 60 per cent. Protein is digested slowly in your body providing you with constant energy. Moreover, protein-rich breakfast makes you feel satisfied for a longer time.
Chew a chewing gum:
According to a study from the Pennington Biomedical Research Center and Louisiana State University ‘’ People who chewed sugar-free gum in the three hours after lunch reported decreased feelings of hunger and snack cravings’’
A study shows that tapping your forehead for 30 seconds can reduce the intensity of junk craving. Blur the image of the food you wanted to eat, in your brain and repeat tapping.
Manage your stress:
Stress disturbs your hormonal balance which results in more secretion of cortisol which induces craving, eating and weight gain. Most of the people tend to eat more under stress, especially women. Try to manage your stress by meditating, exercising and walking.