7 Strategies to Fight Cravings - Hybrid
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Strategies-To-Fight-Cravings

7 Strategies to Fight Cravings

 

Are you trying to curb your sweet tooth, avoid over-eating, or just looking for more balance in your diet? We know it can be difficult resisting the urge to over-indulge and sticking to a healthy diet  so we’ve compiled our 7 tried and tested strategies to help you stay on track with your goals:

 

7 Strategies to Fight Cravings

 

 

  1. Eat more protein and healthy fats

Not all foods satisfy hunger equally. Compared to carbohydrates, protein and certain fats are more effective for satisfying hunger and keeping people feeling full for longer:

  • lean meats
  • eggs
  • beans and peas
  • soy products
  • Greek yogurt

Also get your healthy fats from natural sources such as nuts and seeds, avocados, fish oil, and olive oil.

 

  1. Drink water before every meal

Drinking a large glass of water directly before eating has been found to make you feel fuller, more satisfied, and less hungry after the meal.

 

  1. Eat more high-fibre foods

Fibre does not break down like other foods, so it stays in the body for longer. This slows down digestion and keeps people feeling full throughout the day.

Healthful high-fibre foods include:

  • whole grains
  • beans and pulses
  • apples and avocados
  • almonds
  • chia seeds
  • vegetables

 

  1. Add vinegar and cinnamon to meals to control blood sugar

Vinegar, which has been shown to lower the glycemic index, adds acidic flavour to salad dressings, sauces and roasted veggies without a lot of calories.

For sweet-smelling warmth, add cinnamon to everything from coffee and smoothies to chilli. Like vinegar, cinnamon slows the rate at which food transits from your stomach to your intestine — this keeps you full longer, and helps prevent the post-meal slump.

 

  1. Eat bulky, low-calorie foods

Eating healthy does not have to mean going hungry. Some foods are high in nutrients and energy, but low in calories. These include vegetables, fruits, beans, and whole grains.

 

  1. Eat when you’re not hungry

When you get really hungry, you overeat. When you overeat, you feel full, but then your insulin levels spike, causing you to feel tired, then hungry again.

Instead of trying to resist hunger, eat when you’re either not hungry or only slightly hungry. You’ll eat less and tend to eat more slowly. Which takes us to number 7.

 

  1. Eat Slowly

When you swallow food, there’s a sizeable delay before you feel any satiation from it. This delay is usually between 10–30 minutes. Because of this delay, we tend to eat more food than we really need.

So what can we do? Chew each bite at least 10 times. Following this simple rule will cause you to eat more slowly, allowing your mind to catch up to your stomach.

 

Article by: Martina Edge, Hybrid Personal Training, MMA & Fitness

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