9 Smart Ways Of Successfully Controlling Your Junk Food Cravings

Don’t let a sweet tooth or carb craving prevent you from reaching your goals. Keep cravings in check with these practical methods.

No matter how mentally strong you may be, every once in a while, all of us cock a snook to their diet and give in to food cravings. While it is alright to cheat on your diet and allow yourself a small treat now and then, if you realise that it’s happening all too often, you need to take a step back, take stock and learn how to control those food cravings.

9 Foods That Prevent Cravings and Hunger Pangs

SO WHAT YOU CAN DO TO STOP CRAVINGS

Here are tips to help you reduce cravings which are ordered based on how fast you can act on them. So while you may be tempted to reach for the fastest ones, we encourage you to give all of them a try over the next few weeks for the best results.

GETTING YOUR SELF-CONTROL BACK ISN’T SO HARD, AFTER ALL

Food craving

1.Deal With Your Trigger Foods

Out of sight is usually out of mind

It’s much easier to give in to temptation when the food you crave is within easy reach. So don’t keep unhealthy foods you tend to crave in your kitchen or at your desk at work or wherever you are. This doesn’t mean you can’t keep any treats in the house, but select goodies that are easier for you to manage. Don’t stock up on sugar-filled peanut butter cups instead try our healthy peanut butter dessert treats.

2.Drink Some Water

The easiest thing you can do to curb your cravings is to have a large glass of water and wait for a couple of minutes. Even if the craving doesn’t completely go away, the fullness of your stomach will make it less intense.

Drinking a tall glass of water might serve as a distraction or it might solve your craving without adding any calories. If plain water sounds boring, add a slice or two of lemon, lime or cucumber. Try our Homemade Detox Water

Detox water

The best way to drink water for weight loss

3.Drink Some Coffee

Coffee might have a stronger influence on your appetite and food intake than water. It seems that coffee can suppress acute energy intake. What does that mean?

Right after drinking a cup of coffee people will eat less than they would have without it. So even if you end up giving in to a craving, you have a higher chance of keeping the size of your treat moderate and not going overboard. Another study found that decaffeinated coffee might help suppress the appetite even more!

4. Eat More Protein

Speaking of protein, breakfast isn’t the only meal to focus on. Multiple studies have found that increasing your protein intake to 25 per cent of your daily calories could reduce cravings by 60 per cent, helping you avoid thinking about food throughout the day.

Vegan meal

Protein is your ally against crazy cravings, here’s why:

• Increasing protein intake can reduce cravings

• Eating more protein can help fight the desire to eat at night

• Protein keeps you full longer 

6 Excellent Plant Protein Foods

5. Do A Light Workout

If you already exercise regularly, keep up the good work. And if you don’t, here’s a good reason to make it part of your daily routine.

Before you start rocking 100 burpees, think about this: an intense workout might make you feel even hungrier, but a low-intensity activity, such as a brisk walk or short bodyweight home workout can have the opposite effect. If you’re feeling playful, next time your cravings kick in try walking backwards.

And the best part? The more they exercised, the more their self-control increased—and that benefit lasted the entire time they kept up their workout regimen.

6.Get Enough Sleep

Lack of sleep is also known to cause food cravings, which is why you need to get adequate sleep each night.

Sleep deprived

Getting a good night’s sleep is easier said than done—there are countless Netflix shows to binge, after all. But when it comes to beating cravings, it’s probably the most effortless tactic.

One study showed being sleep deprived makes you more likely to crave junk food, and catching a proper amount of zzzs will ensure you have a little more self-control.

Surprising Reasons Why We Need To Sleep

7.Be More Mindful

Once a craving strikes, it’s hard not to act on it. But by being more mindful of your body and what it needs (not what it wants!), you’ll be able to pass on those urges before they get the best of you.

Common mindfulness-based techniques can significantly lower cravings.

By listening to your body, you’ll learn to accept them when they come and know they’ll naturally fade, but not give in to them. It sounds tricky and takes practice, but it can be done.

8.Don’t Let Yourself Get Too Hungry

Healthy eating
What happens when you skip a meal or refrain from eating when you’re truly hungry?
Sooner or later, you get SO hungry that you end up overeating to compensate.

It’s in this state of extreme hunger that we tend to crave quick-fix foods like candy bars. Eating several meals throughout the day may help to control cravings and binge-type eating. Try out our portable healthy snacks.

9.Substitute a healthier option

Satisfy your craving for something smooth and creamy with something low-fat or fat-free, such as yoghurt, pureed fruit or buttermilk. Eat a piece of fruit as a healthy sweet snack.

Craving a scoop of ice cream from the corner shop? Try making your own and sharing the recipe to make it healthier. Or, eat a better-for-you option — like a homemade energy bar or a stack of banana pancake— to satisfying your desire for sweetness.

Here are My Top 5 Healthier Sugar Alternatives to Try

The main thing is that you learn to tell the difference between actual hunger and cravings for sweet or salty foods. Follow our tips and soon you too will be able to understand your body’s signals.

Related: 11 Top Reasons Why You Should Stop Counting Calories

Everything You’ve Ever Wanted to Know About Binge Eating Disorder Freedom

So many people today are struggling to understand their unhealthy relationship with food and eating?

There are so many reasons WHY we binge eat….

Sometimes the idea of eating a whole jar of peanut butter is just too irresistible.

Sometimes be a feeling of sadness or loss of control in some area of our life that leads us to mindlessly eating a whole packet of Cookies or Chips, perhaps in an attempt to feed our emotions rather than feeling them.

Whatever the reason, the outcome is often the same at the end. A feeling of disgust, guilt, shame. It can be scary when you feel like you have lost complete control of you mind and actions, but I assure you that you’re not going crazy and that with some holistic ways, it is possible to reign-in the binge-eating patterns.

We can’t break binge eating without understanding what it is and what’s behind the habit. So let’s get into it.

WHAT is Binge Eating Disorder (BED)

Binge eating disorder involves compulsive overeating. Binge eating is defined as the consumption of a large quantity of food in a short period of time. It can vary from person to person, as it’s kind of up to self-interpretation.

HOW binge eating disorder may impact our health :

BED leads to weight gain, high blood pressure, type 2 diabetes, kidney disease, arthritis, bone loss and stroke.

WHO are specifically associated with binge eating habits:

  1. Stuck in a cycle of Yo-yo dieting or Diet Restrictions
  2. Anxiety associated with skipping meals or certain food items
  3. Constant weight fluctuations
  4. Rigid diet or fitness routines and rituals
  5. Extreme feelings of guilt and shame associated with eating
  6. Obsession with food as it relates to weight and body image that results in a negative impact on daily life
  7. Lack of control around good, compulsive eating habits
  8. Labelling food as “good” or “bad.”
  9. Sudden mood fluctuations, stress or emotional feeling

Best 5 Holistic Solutions To Stop Binge Eating Forever

1. Cultivate mindfulness , confidence not fear

Staying away from trigger foods or environment is not a solution. Sometimes overeaters are told to avoid fast food restaurants, birthday parties, etc. Many believe they need a separate pantry and/or shelf of the refrigerator where other people’s tempting treats are kept. The underlying belief behind this idea is that external temptation is the problem.

If you feel a binge coming on, pause and take deep breaths, then reflect on what you are about to do. Create a moment of consciousness by taking a minute to pause before you then go and make a nice choice of drinking water, instead of bingeing. In the time you takes a step to water, you will have allowed a level of higher thinking to come into your mind which should prevent the binge and the thoughts leading up to it, from ever happening.

2. Stop dieting, restricting and depriving yourself

Most bingeing and overeating occurs when we are putting controls on our body and what we feed it. This leads to us wanting and craving the thing we are restricting, which will then inevitably lead to bingeing out on that thing you are depriving yourself of. Ditch Fad diet or restrictions on yourself- learn to trust that you know what is nourishing for your body, and what is not, and get rid of the controls.

Instead of following diets, focus on making healthy changes. Eat more whole, unprocessed foods, such as fruits, vegetables, whole grains , and moderate your intake of treats rather than excluding them from your diet altogether. This can help reduce binge eating and promote better health. Instead of depriving your body of food, it’s time to start nourishing yourself and healing your relationship with nutrition.

3. De Stress Yourself

“If you’re in a hole, stop digging.” Overeating causes stress, it doesn’t fix it.

Stress often leads to comfort eating, so it’s important to consciously try and lower your stress levels. It’s helpful to remember we do not just overeat for “comfort.” Most of us aren’t binging on whole, natural foods. Instead, we turn to some sort of processed packed form of sugar, starch, salt, fat, oil, or excitotoxins. These are supersized doses of pleasure things which didn’t exist in the nature grown food. A better word for them might be “drugs.” What we are actually doing when we overeat things we know aren’t good for us is “getting high with food.”

A good social support system is thought to reduce the impact of stress, which may help decrease your risk of other coping habits like binge eating. Next time you feel like binge eating, pick up the phone and call a trusted friend or family member. Also putting your phone down, turning the TV off and taking two deep breaths will be effective .

4.Get Enough Sleep

Sleep affects your hunger levels and appetite, and sleep deprivation may be linked to binge eating. In fact, studies found that those with BED reported significantly more symptoms of insomnia than people without a history of this condition .

Additionally shorter sleep duration was associated with higher levels of the hunger hormone ghrelin and lower levels of leptin — the hormone responsible for promoting fullness. Aim to squeeze in at least 8 hours of sleep to keep your appetite in check and reduce your risk of binge eating.

5.Allow yourself to enjoy your food

The last and most powerful part of this holistic way leads us to actually enjoying what you eat. Food and eating is and should be a pleasurable experience.

Instead of deciding that all your destructive, impulsive food thoughts no longer belong to you. Instead, they belong to a kind of inner enemy associated with your reptilian brain. Stop labelling foods as ‘good’ and ‘bad’ as this leads to food guilt and emotional eating. Instead, try and eat mindfully, being aware of what you’re eating. It’s so important to sit down, eat slowly and enjoy the eating experience.

Treat your body and yourself with something other than food – doing one thing per day that’s pleasurable, whether it’s taking a bath or watching your favourite TV show. One of the most powerful ways to practise self-love is to accept yourself in this moment – just as you are. “Release the need to judge, blame or criticise yourself and know that you are entitled to live a happy, healthy and fulfilled life.”

If these ways are not enough then Connect With Us detoxpri

Which ones resonate the most with you and why? Share in the comments below!

Please feel free to share any of your experiences with this subject! I would love to hear from you and I know there are many others out there that could use your support as well. As always, you can connect with us on Instagram via @detoxpri and #detoxpri.

By Priyanshi Bhatnagar