Akash Rochlani

 | 1 minute to read

You Vs Cravings

Dieting Psychology

We all have them , nothing to hide. Cravings constantly chase us speacially mid-afternoon or mid-night. Dont you just crave food when something goes bad or you are on an emotional spiral. We all wish we could take it back and reverse time and go back to not give into the cravings, dint we ? Sadly we can't go back into time but yes we definately can use alternatives. Lets look at a few and see what helps you get rid of your cravings. 1. Take a Walk : Yes thats right , the next time you have that craving just get up and go for a walk or go for a single bout of an excercise session like a small abs session . When you are back look at the mirror and feel proud that you have worked your craving out of the window. Good work ! 2. Add protein to your breakfast : Protein is highly satiating. When you quantify your diet include atleast 24-34gms of protein for morning breakfast, that way you feel fuller and the cravings dont stand a chance. Also keep your protein per day between 1.2gms/kg-1.8gms/kg of you are training. 3. Mindful eating helps to keep away cravings / chew your food: When you put your full attention to what you are doing in this present moment. If you are someone who can do that or knows mindfulness techniques using one of those over a period of time will get your cravings down. Chewing slowly and mindfully will make you feel fuller as well. try that. 4. Energy restriction and fasting : For those late night cravings you can always practice intermittent fasting till the time cravings are managed. That would mean after the last meal eating nothing till breakfast only water ,black tea/coffee or diet coke. This technique can also help you bring down cravings. I personally use a statement that ive brushed after my meal i wont eat. You can come with yours to increase adhearance to this. 5. plain water intake : Wow this is the easiest one. ' Just water' and no im not talking about the new will smith brand. Im suggesting to consume plain water and fill yourself when you have a craving. 6. Get your sleep hours : The lesser the sleep hours the makes the cravings go higher. Try and get 6-8hrs of daily sleep. Make time for that and cut out some time wasters, your body deserves this. Better sleep equates lesser cravings. 7. Eat fiber : Eating Fiber within your meals definately helps. It will make you feel fuller and satieted. Add greens to your daily diet grt your daily dose of vitamins from this and your gut also benifits from this . And cravings are out. Lastly I give away all food items that induce cravings like literally donate them. If you are someone who cant control this within your house , push away the foods that arent a part of your quantified diet. (p.s: Subjects with the greatest improvement in Craving Control at week 8 exhibited a greater weight loss at week 56. hence be strong and reduce amount of craved foods and see better results and be a better you and keep inspiring) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4356559/ https://www.sciencedirect.com/science/article/pii/S019566639790091X https://www.nature.com/articles/ncomms3259 https://www.ncbi.nlm.nih.gov/pubmed/26899737 https://www.ncbi.nlm.nih.gov/m/pubmed/17593902/ https://www.ncbi.nlm.nih.gov/m/pubmed/22764071/ https://www.ncbi.nlm.nih.gov/m/pubmed/30570305/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6139346/ https://www.ncbi.nlm.nih.gov/m/pubmed/29169665/ https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-13-80 https://www.nature.com/articles/ijo201789 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0119278 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5797930/


awesome, ....🙌

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