Food cravings are the dieter’s worst enemy.
These are intense or uncontrollable desires for specific foods, stronger than normal hunger.
The types of foods that people crave are highly variable, but these are often processed junk foods that are high in sugar.
Cravings are one of the biggest reasons why people have problems losing weight and keeping it off.
Here are 11 simple ways to prevent or stop unhealthy food and sugar cravings.
1. Drink Water
Thirst is often confused with hunger or food cravings.
If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. You may find that the craving fades away, because your body was actually just thirsty.
Furthermore, drinking plenty of water may have many health benefits. In middle-aged and older people, drinking water before meals can reduce appetite and help with weight loss .
SUMMARY
Drinking water before meals may reduce cravings and appetite, as well as help with weight loss.
2. Eat More Protein
Eating more protein may reduce your appetite and keep you from overeating.
It also reduces cravings, and helps you feel full and satisfied for longer .
One study of overweight teenage girls showed that eating a high-protein breakfast reduced cravings significantly .
Another study in overweight men showed that increasing protein intake to 25% of calories reduced cravings by 60%. Additionally, the desire to snack at night was reduced by 50% .
SUMMARY
Increasing protein intake may reduce cravings by up to 60% and cut the desire to snack at night by 50%.
3. Distance Yourself From the Craving
When you feel a craving, try to distance yourself from it.
For example, you can take a brisk walk or a shower to shift your mind onto something else. A change in thought and environment may help stop the craving.
Some studies have also shown that chewing gum can help reduce appetite and cravings .
SUMMARY
Try to distance yourself from the craving by chewing gum, going on a walk or taking a shower