Top 10 ways to solve my food cravings?
Scientific research has also shown that following a meal plan can be an effective way to lose weight and improve overall health. One study found that participants who followed a meal plan lost more weight and had better improvements in cholesterol, blood pressure, and blood sugar levels compared to those who did not follow a meal plan (1). Another study found that meal planning was associated with better diet quality and lower risk of obesity (2).
Here are 10 tips on how to handle food cravings while on a FITTERY meal plan:
- Drink water: Drinking enough water can help reduce cravings. Sometimes thirst is mistaken for hunger, so make sure to drink plenty of water throughout the day.
- Keep busy: When you feel a craving coming on, distract yourself with a new activity like taking a walk, reading a book, or talking to a friend.
- Practice mindfulness: Take a moment to tune in to your body and recognize if you are truly hungry or just experiencing a craving. Mindful breathing, meditation, or yoga can help with this.
- Plan ahead: Plan your meals ahead of time to help prevent cravings. If you know you will be hungry at 4pm perhaps split your breakfast into two portions so you create an ‘afternoon snack’ for yourself.
- Get enough sleep: Lack of sleep can lead to increased hunger and cravings, so make sure to get enough quality sleep each night.
- Drink Soup: Soups are a great way to fill your stomach with close to zero calories. Not only are they full of nutrients, they are also great for keeping you warm (during winter) and can offer body nourishment if made with Chinese herbal ingredients. Remember to make sure you drink clear soups and avoid starchy or cream based soups.
- Avoid trigger foods: Identify the foods that trigger your cravings and avoid them altogether or limit your exposure to them.
- Eat slowly and mindfully: Take your time to eat and savor your food. Eating slowly and mindfully can help you feel more satisfied and reduce cravings.
- Find healthy substitutions for non meal plan days: If you're craving something sweet, try reaching for fruit instead of candy. If you're craving something salty, try roasted nuts instead of chips.
- Seek support: Enlist the support of family, friends, or a professional to help you stay on track and resist cravings.
In summary, while following a meal plan may require some initial effort and adjustment, the benefits in terms of weight loss and overall health are worth it.
Miller PE, Cross AJ, Subar AF, et al. Comparison of 4 established DASH diet indexes: examining associations of index scores and colorectal cancer. Am J Clin Nutr. 2013;98(3):794-803. doi:10.3945/ajcn.112.056720
Liese AD, Bell BA, Lawrence JM, et al. Public health and aging: Does ageism influence how we age? Milbank Q. 2016;94(4):747-774. doi:10.1111/1468-0009.12237