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7 ways to manage cravings

Posted by on Apr. 24, 2013 at 1:28 PM
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7 Ways to Manage Cravings

Resist your sweet tooth with these helpful tips

7 Ways to Manage Cravings - Resist your sweet tooth with these helpful tips
Have you been following a diet, being good and tracking well toward your goal weight, when all of a sudden you are struck by a craving? Are you thinking, I deserve a reward, just a small treat? Perhaps some candy, a cupcake maybe, a few cookies, or maybe a chocolate bar? Hours later you have managed to open the floodgates, a simple taste of sugar paves the way for eating not just one treat but numerous! Your diet has officially been thrown out the window, all because your cravings got the better of you!

Once you have taken that first bite, a trigger of hormones involved in regulating blood sugar (insulin), regulating mood (serotonin), and regulating appetite (ghrelin) get turned on. And they don't shut off that easy! As you begin to come down off your sugar high, you can begin to start craving again, not to mention feel hungry and unsatisfied. Regardless, there are a few tricks you can use to try and satisfy your cravings and help keep your hands out of the cookie jar!

Smash the Urge

By continually resisting your urge to give in to your craving, you could end up bingeing big time. Evaluate your diet and determine if you are missing something. Do you have enough fibrous carbs, or enough satiating protein? Are your calories too low?

Purge Your Cupboards

Having bad foods in close proximity will only lead to bad things when a craving hits! Before you even start a diet, get rid of all temptations. Keep healthy alternatives in the cupboards and fridge like nuts, seeds, non-fat yogurt, fruit, veggie sticks or even cottage cheese.

Chew Gum

Between meals, or when cravings begin to get the better of you, grab a stick of gum. Research has shown that people who chewed gum between meals ate fewer snacks and reduced 40 calories off their in-between meal consumption, compared with their snack consumption when they didn't chew gum.

Eat Regularly

7 Ways to Manage Cravings - Resist your sweet tooth with these helpful tipsIf you are not eating at regular intervals throughout the day, you could be causing your blood sugar levels to drop, and when this happens your food cravings will go up. Make sure to eat every three hours, and be sure your meals consist of fiber-rich carbohydrates, essential fats, and of course high-quality protein.

Go to the Gym

Probably not the answer you want to hear, but when you exercise you not only take your mind off of your craving, you also cause the release of endorphins that actually counteract the feelings of hunger. When a craving hits, get active, pronto! If you are not keen on going back to the gym, go for a run or a walk outside.

Try a Supplement

There are a few supplements out there that can help you reduce your cravings. Cinnamon bark and alpha lipoic acid have been shown to effectively assist in managing blood sugar, while 5-HTP has been shown to be effective for increasing serotonin in the brain and subsequently reducing cravings for sugar.

Get Back on Track

If you do end up giving into that delectable treat, don't beat yourself up or give up on your progress. Just get back on the diet and don't look back! Stay on track by giving yourself goals to accomplish along the way. Maybe you don't want to compete, but looking as good as a bikini model is a pretty good goal! Stay focused; every meal is a chance to make it right!

by on Apr. 24, 2013 at 1:28 PM
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Replies (1-8):
MommaTurbo
by on Apr. 24, 2013 at 8:40 PM

I've learned that eating more lean protien keeps my CRAZY sugar and carb cravings down!

big_red05
by Bronze Member on Apr. 25, 2013 at 5:07 AM
1 mom liked this
Yes! So many women are scared to eat more protien! Eating a "higher" protien diet is do good for the body for so many reasons!


Quoting MommaTurbo:

I've learned that eating more lean protien keeps my CRAZY sugar and carb cravings down!


gymgirl
by Group Owner on Apr. 25, 2013 at 11:19 AM
Ye it does. u know what else helps w/sugar cravings is taking a spoonful of L-Glutamine for me. I use it after a workout.
Quoting MommaTurbo:

I've learned that eating more lean protien keeps my CRAZY sugar and carb cravings down!


MommaTurbo
by on Apr. 25, 2013 at 3:16 PM

I didn't know what L-Glutamine was, so i Wiki'd it...and this is what i found! 

Dietary sources of L-glutamine include beef, chicken, fish, eggs, milk, dairy products, wheat, cabbage, beets, beans, spinach, and parsley.

So that totally explains why a high protien diet has the same effect as taking L-glutamine! 

So a question...i am not body building or anything, just getting back in shape after a baby and toning everything. Would l-glutamine suppliments be helpful to me on top of my high protien diet? 

Quoting gymgirl:

Ye it does. u know what else helps w/sugar cravings is taking a spoonful of L-Glutamine for me. I use it after a workout.
Quoting MommaTurbo:

I've learned that eating more lean protien keeps my CRAZY sugar and carb cravings down!



popcornjenn
by Member on Apr. 25, 2013 at 7:09 PM

L-Glutamine made me crave them even more for some reason.  :-/

Quoting gymgirl:

Ye it does. u know what else helps w/sugar cravings is taking a spoonful of L-Glutamine for me. I use it after a workout.
Quoting MommaTurbo:

I've learned that eating more lean protien keeps my CRAZY sugar and carb cravings down!




tramcd
by on Apr. 25, 2013 at 8:07 PM
I am going to have to try a couple of these.
MixedCooke
by Bronze Member on Apr. 26, 2013 at 12:35 AM

yep I do all of the above!

1) I will have a small piece of dark chocolate with a couple of almonds since a little goes a long way and the protein and fiber in almonds also helps

2) I am a big believer in out of sight, out of mind much less rarely buy junk food even for my other family members that arent dieting.  If I dont think it is food enough for me to eat, then why would it be okay for my kids??

3) I chew gum regularly but more to burn any little extra calories that I can

4) I even have an alarm set on my cell phone to remind me to eat!

5) While I dont go to the gym, I do try to be active as much as possible

6) I take L-glutamine, fiber gummies and carb blockers.  I also have cinnamon with my hibiscus tea, which also helps with insulin resistance (cinnamon) and lowers my blood pressure (hibiscus tea) and the definitely kills a sweet tooth.  Cinnamon also activates thermogenesis

7) When I fall off the wagon, I try not to wait until the next day but rather try and maybe do some exercise to burn the extra calories and start back on the right track by the next meal

letstalk747
by Bronze Member on Apr. 26, 2013 at 12:55 AM

I BEEN CHEWING  GUM

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