Discover the best ways to stop intense food
cravings before they start
It's 3 p.m. That
dreaded time of day when your energy plummets and your stomach starts growling.
You know you should reach for the apple tucked away in your desk, but somewhere
there's a Snickers bar calling your name. You head to the vending machine again —
just like every other day this week.
While food cravings
can be brought on by a host of factors, including hormones, psychological
motivation, and even boredom, according to Tanya Zuckerbrot, M.S., R.D., author
of The F-Factor Diet and a diregular guest expert on FOX News,
they are most often the result of low blood glucose levels. "Consuming a combination of
lean protein and fiber at every meal, as well as eating at regular intervals,
will help stabilize blood glucose levels and curb your cravings." Read on
for more ways to keep cravings in check.
Eat a balanced breakfast: It has been well established that
breakfast is the most important meal of the day. "Consuming breakfast is key for jump-starting your metabolism,"
says Zuckerbrot. But it's what you eat that matters most.
Avoid sugary cereals and refined carbohydrates (like white flour) — they'll
leave you feeling unsatisfied, with the result that you'll be more likely to
overeat later on. Some good options are an egg white omelet with vegetables and
low-fat cheese, and peanut butter on whole-grain toast with bananas.
Choose healthy snacks: Forget sticking to three meals a day,
especially if you often get hungry between meals. "Going a long time
without eating can decrease your metabolism and the effectiveness of your body
at digesting whatever you eventually eat," says Zuckerbrot. "Plus,
snacking throughout the day can actually help reduce food cravings." Be
sure to choose foods high in protein and fiber — they'll keep you satisfied
longer and will prevent drops in blood sugar.
Reach for these snacks
the next time you feel a craving coming on:
· 1 cup of low-fat yogurt, or 1 cup of cottage cheese, mixed with 1/2 cup of
high-fiber cereal
· 1 serving of dried fruit mixed with 1/4 cup of nuts — try a combination of
peanuts, pecans, almonds, and pistachios
· 1 piece of mozzarella string cheese and an apple
· 1 serving of high-fiber crackers with 1 ounce of cheese
Don't be afraid to indulge: Got an uncontrollable craving for
something specific? Go on and treat yourself! Trying to ignore an intense food
craving can actually make you more likely to binge. In a recent study of 134
nondieting men and women, researchers at the University of Hertfordshire School
of Psychology in Hatfield, England, asked participants to either suppress all
thoughts of chocolate or talk about their cravings. Women who tried not to
think about chocolate went on to eat 50 percent more than those who spoke
freely.
Zuckerbrot agrees:
"Indulging in a small portion of the food you're craving — whether it's
something salty, crunchy, or sweet — can prevent you from overeating later
on." Keep the portion small and you'll feel satisfied without having
blown yourdiet. Don't think you can restrict yourself to just one cookie?
Try a 100-calorie snack pack instead.