Thursday, January 7, 2016

How To Curb Cravings While On A Diet

Cravings can be frustrating, especially to those who are trying to lose weight or live a healthier lifestyle. But these tips can help combat cravings, allowing people to lose weight, live healthier and be happier.
Here are some easy tips to help you curb cravings while dieting:
1. Eat at Regular Intervals
Most experts recommend people eat three meals and two snacks, or five small meals per day. This keeps blood sugar at normal levels and prevents spikes and drops. When blood sugar drops, the body will crave sugary foods, so eating regularly will prevent this. Meals should be balanced with lots of fruits and veggies as well as protein. This will help the body feel fuller, longer.
2. Snack Wisely
If you really need a snack, it’s important to snack wisely. Instead of reaching for the doughnuts or potato chips, opt instead for a handful of nuts, some fresh fruit or a smoothie. These things are high in fiber, vitamins, minerals and healthy fats. A study in the International Journal of Obesity found that those who snacked on almonds lost more weight than those who didn’t, but they caution that it’s easy to over eat nuts, so be careful with portion control.
3. Eat a Balanced Breakfast
It’s a fact that breakfast is the most important meal of the day. After sleeping all night, the body needs fuel to function properly. By eating a healthy breakfast, the body will have all the energy needed to make it through the morning sans cravings.
4. Physical or Emotional?
Often people eat for emotional reasons. In fact, this is frequently the root cause of many eating disorders. Try to find a healthier means of alleviating emotional distress aside from eating. Think of a fun activity, or some type of exercise for relieving stress, or to cope with emotional issues. If all else fails, seek professional assistance before turning towards something unhealthy, like overeating.
5. Incorporate Healthy Fats and Protein
Healthy fats and proteins will help the body feel fuller longer, and block the triggering affect that carbohydrates have on the brain. Basically, when carbs are consumed with protein, the body will crave carbs less than if they are eaten alone. Protein and healthy fats, such as monounsaturated fats, also help keep blood sugar level, leading to less spikes and crashes that often result in unhealthy snacking, so incorporate healthy fats and proteins into each meal.
6. Flavor Fix
Taste is critical to appetite satisfaction. Processed foods are often loaded with salt and sugar, but the keys to great taste are herbs and spices. Herbs and spices can be combined in countless ways to enhance the flavor of wholesome food. By learning to use herbs and spices, people can reduce their cravings. Fresh herbs and spices always work better, but they aren’t always available in all areas. Most herbs and spices are available dried and are a perfect substitute in most recipes.

Original Article:     Curbing Cravings