Cravings for sugary or high-carb foods can challenge your health goals. They’re driven by your brain, not hunger. With clever strategies manage those longings, stay in control, and enjoy a balanced diet without overindulging.
Enjoying just a small portion of your favourite treat helps prevent deprivation. Mayo Clinic counsels having a square of chocolate instead of complete avoidance. While WebMD advises sharing a treat to control portions. Stick to a 150-calorie limit for balance.
Eat a healthy meal first to control cravings, says Mayo Clinic. Cravings stem from the brain, not hunger. Healthline suggests starting with protein-rich foods like meat, fish, or eggs to curb hunger and build resilience against sugary temptations.
Struggling to stop at one treat? Try combining it with something nutritious, suggests WebMD. Dip a banana in chocolate or mix almonds with chocolate chips to satisfy cravings while getting essential nutrients.
Mayo Clinic advises choosing low-fat yoghurt, pureed fruit, or buttermilk to fight desires. WebMD recommends keeping fruits, nuts, and seeds on hand to curb sugar cravings while adding fibre and nutrients to your diet.
Going too long without eating can make you reach for sugary, fatty foods. Eating every three to five hours stabilises blood sugar and prevents impulsive eating. WebMD recommends protein and fibre-rich foods like whole grains and fresh produce for lasting fullness.
Chewing sugar-free gum helps reduce the hunger for sweet or salty snacks, states Mayo Clinic. WebMD adds that research supports gum as an effective way to control food cravings and avoid unnecessary snacking.
Cravings fade in 20 minutes -- distract yourself, advises Mayo Clinic. WebMD suggests a walk to shift focus, while Healthline recommends outdoor exercise or body-weight workouts to release endorphins and curb sugar cravings.
Avoid stocking tempting foods at home. Buy them only when planned or enjoy at a restaurant, says Mayo Clinic.
When a craving strikes, visualise yourself enjoying a favourite activity or a positive image instead of the food, advises Mayo Clinic.
Adequate sleep and exercise reduce ghrelin, the hunger hormone, helping control cravings, states Mayo Clinic. Healthline warns that poor sleep increases cravings and appetite, linking it to obesity, diabetes, and heart disease. Aim for at least seven hours of sleep nightly.
Anecdotal reports suggest that a hot shower or bath can help curb cravings. The heat may create a relaxing, sauna-like effect, making you forget about food, says Healthline. However, more research is needed to confirm this.
Anticipate cravings and counter them with healthy choices, says Johns Hopkins Bloomberg School of Public Health If you usually crave something sweets at 3 pm, have an apple at 2 pm or engage in physical activity like a short walk to curb temptations.