CRAVING FOR JUNK FOOD? HERE ARE SIMPLE WAYS THAT WILL HELP YOU OUT TO AVOID CRAVINGS!

CRAVING FOR JUNK FOOD? HERE ARE SIMPLE WAYS THAT WILL HELP YOU OUT TO AVOID CRAVINGS.

As we are in quarantine, sitting home would obviously have messed up your routine life. When one sits home people tend to have food and crave unhealthier foods.
In this newsletter, you will get some tips to overcome your cravings for junk food or unhealthier food.

Cravings are very common. In fact, more than 50% of people experience cravings on a regular basis. They play a major role in weight gain, food addiction and binge eating. Food cravings are the dieter’s worst enemy. These are intense or uncontrollable desires for specific foods, stronger than normal hunger.

The types of foods that people crave are highly variable, but these are often processed junk foods that are high in sugar. 

Cravings are one of the biggest reasons why people have problems losing weight and keeping it off.

Being aware of your cravings and their triggers make them much easier to avoid. It also makes it a lot easier to eat healthy and lose weight.

Here are 8  simple ways to prevent or stop unhealthy food and sugar cravings.

1. Drink Water

​Thirst is often confused with hunger or food cravings. If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. You may find that the craving fades away because your body was actually just thirsty.

Furthermore, drinking plenty of water may have many health benefits. In middle-aged and older people, drinking water before meals can reduce appetite and help with weight loss.

2. Eat More Protein

​Eating more protein may reduce your appetite and keep you from overeating. It also reduces cravings and helps you feel full and satisfied for longer hours.

Various studies showed that eating a high-protein breakfast reduces cravings significantly. Increasing protein intake to 25% of calories reduces cravings by 60%. Additionally, the desire to snack at night will be reduced by 50%.

​3. Divert Your Mind

When you feel a craving, try to distance yourself from it. For example, you can take a brisk walk or a shower to shift your mind onto something else. A change in thought and environment may help stop the craving.

​4. Plan Your Meals

​If possible, try to plan your meals for the day or upcoming week. By already knowing what you’re going to eat, you eliminate the factor of spontaneity and uncertainty.

If you don’t have to think about what to eat at the following meal, you will be less tempted and less likely to experience cravings.

5. Avoid Getting Extremely Hungry

​Hunger is one of the biggest reasons why we experience cravings. To avoid getting extremely hungry, it may be a good idea to eat regularly and have healthy snacks close at hand.

By being prepared, and avoiding long periods of hunger, you may be able to prevent the craving from showing up at all.

6. Don’t Go to the Supermarket Hungry

​Grocery stores are probably the worst places to be when you are hungry or have cravings.

First, they give you easy access to pretty much any food you could think of. Second, supermarkets usually place the unhealthiest food at eye level.

The best way to prevent cravings from happening at the store is to shop only when you’ve recently eaten. Never ever go to the supermarket hungry.

7. Eat Proper Meals

Hunger and a lack of key nutrients can both cause certain cravings.

Therefore, it’s important to eat proper meals at mealtimes. This way, your body gets the nutrients it needs and you won’t get extremely hungry right after eating.

If you find yourself in need of a snack between meals, make sure it’s something healthy. Reach for whole foods, such as  fruits, nuts, vegetables or seeds.

8. Get Enough Sleep

Your appetite is largely affected by hormones that fluctuate throughout the day.Sleep deprivation disrupts the fluctuations and may lead to poor appetite regulation and strong cravings.

Studies support this, showing that sleep-deprived people are up to 55% more likely to become obese, compared to people who get enough sleep.

For this reason, getting good sleep may be one of the most powerful ways to prevent cravings from showing up.