We all get cravings, especially when we are alone in our homes and tempted to binge eat the whole cupboard!
But they can affect some people more than others. For example, some people may gain fat significantly when giving in to cravings while others’ weight may not alter at all.
But it will affect everyone’s lives later since processed foods open the doors to various illnesses.
Here are the reasons why people get cravings:
- They are stressed / emotional
- They are hungry
- Treats are easily available and in front of their eyes
- They are tired
- They are bored
But having cravings doesn’t always mean you’re hungry, because you may have just eaten a meal, and you’re craving sugary foods or snacks (often processed foods).
So there’s a way to test if you’re starving. You’re not hungry if you’re unwilling to eat an animal protein source like meat, so if you aren’t willing to eat chicken but to eat a doughnut, then you’re NOT hungry.
Anyway, here are some tips that I used to help me suppress my cravings:
1. Consume satiating meals
This is a crucial factor. Simply eating a meal high in animal protein and healthy fats will fill you up, preventing you from getting cravings.
You may argue that eating any meal, even if it’s carbohydrate-dominant, can prevent cravings. But this isn’t always the case.
There’s a difference between a satiating and a filling meal. Being full means your stomach capacity is filled, but being satiated means that although your stomach isn’t physically full, you don’t feel like eating, almost feeling full in a sense.
Protein & fats are key
A good example of satiating foods are healthy fats and animal protein.
Because proteins and fats take longer to digest, they satiate you for longer, keeping you full in a sense, which doesn’t always mean you’re physically full.
Fats also contain the most energy out of all the macronutrients (9 calories) meaning they provide you with the most energy.
Some carbohydrates are also satiating, but this depends on their glycemic index. If a carb has a high GI, it gets broken down and released into the blood rapidly, so it won’t satiate you for long.
But if a carb has a low GI, it gets broken down slowly and released into the blood over a long period, satiating you for longer.
Surprisingly, the food highest on the satiety index is potatoes, which is a carb with a medium GI.
But food being high on the satiety index means it takes fewer potatoes to fill you up physically.
So, instead of only eating salad for 30 days, always remember to add animal protein, like chicken and eggs to the meals you consume, and healthy fats like avocados to them as well.
Because it’s important to get the energy you need to function throughout your day.
2. Get enough sleep
When you’re tired, you get an allusion that you’re lacking energy and need food, which is partially true.
Still, it results in hunger and cravings when the true reason you’re tired is that you need mental and physical recovery in the form of sleep.
A study showed that lack of sleep increases ghrelin levels (the hunger hormone) and suppresses the fullness hormone (leptin), which inevitably causes you to feel hungrier throughout the day.
So aim to get at least 8 hours of quality sleep, which means you’ll need to be in bed for over 8 hours so you fall asleep over the 8-hour mark.
3. Set a clear routine to follow throughout the day
When you’re bored, you inevitably get cravings. So you should always plan what you’re going to be doing throughout the day.
If you’re always doing something, you won’t think about binging on treats, so you’ll forget about it.
This includes meals as well. Make a meal plan so you always know what you’ll be cooking and eating throughout the day.
When you don’t know what to eat, you end up opting for low-quality junk food and fast food, which can cause cravings and a negative cycle of binging on processed foods.
Also, make sure your meals are protein and fat-rich.
4. Hide junk food from your site
Just seeing junk food can ignite your cravings because your brain sees a chance for you to satisfy your cravings. So try and hide all junk food or treats that are lying around in your house.
And when you go to the shops, avoid going to the confectionery or snacks section, because the more you look at those foods, and the closer you are to them, the more temptation you’ll get.
5. Control stress
Stress results in emotional eating, and it’s because, during that period, you think that eating your favourite foods will solve your problem, which is a form of instant gratification, just like other addictions.
A study even directly linked chronic stress to increased food cravings.
Doing things such as:
- Do what you enjoy doing
- Increasing your physical activity
- Sleeping enough
- Spending time outside in nature
- Spending time with your friends and family
- Planning your routine
Can reduce your stress levels.
And if you’re stressed about an upcoming event, always remember that it’ll come to pass anyway, so instead of being nervous, tell yourself to be ready.
6. Consume enough calories
This stems from the previous tip, but you must get enough calories so you have energy throughout the day.
But I’m not talking about empty calories, which are calories from doughnuts and other processed foods, but I’m talking about calories from whole foods that came from the ground, like potatoes, and animal protein, like beef.
You don’t even need to count calories when you consume these foods because they’ll provide you with the energy you need, and as long as you eat foods like these which keep you satiated and energized, you’ll get the energy you need, which will prevent you from getting cravings.
Conclusion
So, if you apply these methods to your everyday life, your cravings will be combatted and you won’t think about binge eating. Here’s a summary of the tips along with their examples:
- Consume satiating meals (meals high in animal protein & healthy fats)
- Get enough sleep (get at least 8 hours of quality sleep, and I mean the time you’re in a deep sleep not when you’re just in bed, so you should be in bed for over 8 hours)
- So getting in bed by 10 pm for example and waking up at 7 am will be good for you
- Set a clear daily routine so you don’t have time to think about junk food and crave it.
- For example, do work for 50 minutes, do house chores for 15 minutes, do 20 pushups after you do the previous two things then repeat this whole cycle
- Hide junk food from your site
- If biscuits or sweets are lying on your table or in your bag, hide them at the back of your cupboard and avoid being able to look at them
- And when you’re in the shops, avoid going to the confectionery or treats aisle to prevent yourself from being tempted to buy them
- Control your stress
- Do things you enjoy doing, whether it’s playing more sports or going out with your friends
- Consume enough calories
- You don’t necessarily have to calorie count, but instead of solely eating salad, eat more animal protein, healthy fats, and healthy carbs which will provide you with the energy you need throughout the day
