Are you trying to avoid eating unhealthy foods but can’t fight the cravings? Its just that some foods are just addictions, so breaking them are difficult. The good news is that you don’t have to succumb to your cravings for unhealthy foods. You can take charge of your diet and overcome your cravings. Deciding how you will deal with future cravings can give you the willpower to turn down a candy bar or cookie that’s calling your name.
Identify your cravings. A particular food craving might point to something lacking in your diet. Find your favorite cravings and then note the possible item(s) missing from your present diet.
- Sugar or Simple Carbohydrates (Protein & Complex Carbohydrates): Carbohydrates break down into sugars. Since sugar metabolizes very quickly, it is not a good source of long term energy. The best source of energy includes protein and complex carbohydrates, which break down much slower. Good examples include brown or wild long-grain rice; and pasta or bread made from wholewheat flour. It is called “wholewheat” because it includes the “whole” kernel, of which the outer shell contains the germ, bran and nutrients of the grain. White rice (Minute Rice) and white flour have been stripped of this goodness, leaving only the inner starch (simple carbohydrates).
- Chocolate (Magnesium): Women should be cautious during menstruation, as magnesium levels do drop. Instead, try snacking on natural fruits, nuts, or take a vitamin/mineral supplement.
- Salt (Hydration, Vitamin B, Chloride): When you desire something salty, try to drink water instead. Also, stress can lead to a Vitamin B deficiency, so if your experiencing hardship, take a second Vitamin B supplement half way through your day.
- Fried foods (Calcium & OMEGA 3 Fatty Acids): OMEGA 3s are good fat! Try eating more fish, or check your grocery store for milk, cheese, or eggs containing theses essential oils plus calcium (it will state such on the label).
Drink plenty of water. The water intake recommended does NOT include the water you receive from food or coffee. If you feel thirsty, this means you are already dehydrated – and dehydration can often be confused with hunger. Keep a large jug of lemon favored water, chilled herbal tea, or Crystal Lite on hand if you don’t like plain water. Another trick is to keep a drinking glass and jug of water always in sight. If it’s in front of you, you’ll drink it.
When you go to the store, force yourself to buy good foods. Avoid ice-cream, frozen dinners, white bread, sweets and snacks. If you do this, you will find it harder and harder to eat the wrong type of foods at home.
Remove temptation. Just get rid of it, and remove all temptation from your home. To keep yourself from buying more, never go to the grocery store while hungry. When you have only healthy foods to eat, you’ll make healthy choices. When you do get a craving, it’ll be too much bother to hunt down a candy bar, when you have a healthy substitute at home.
Avoid boredom. Keep yourself active and busy, so you’re not always thinking about just food. There is a lot more to do than eat.
Remind yourself you’re not hungry. Sometimes people crave junk food simply because they are exposed to it. If you find yourself in a similar situation, remind yourself that you aren’t hungry. This can help you ignore your cravings and continue about your day.
Eat your meals slowly, with other people, and at a table made to hold a plate and have chairs around it.
Replace the rituals. You don’t need dessert after dinner. You don’t need candy at the movies. You don’t need a donut with your coffee. To break such habits, provide a healthy alternative beforehand, such as a piece of fruit.
You can take fruit into a theater with a little white lie, by explaining your diabetic and it’s doctor recommended, should anyone ask. Keep an assortment of healthy choices around, such as a crisp vegetable salad you can garnish with lemon or vinegar or peppers, various fruit (remember citrus fruits can be very high in calories), apples, water melon, rice cakes, raisins, dates, and other healthy snacks.
Keep yourself distracted. Cravings only last about ten minutes, according to John Foreyt, PhD., of Baylor College of Medicine. That means that if you can keep yourself distracted for ten short minutes, there’s a good chance that your junk food craving will pass. Try calling a friend, going for a walk, taking a relaxing bath, or playing with your dog. By the time you’re finished with your activity there’s a good chance that you won’t want junk food anymore.
Reward yourself. Permit yourself a treat from time to time, as you establish new habits. Just be sure a treat is exactly that, just a small taste! One or two cookies, not an entire bag. If you lack the will power in the beginning, purchase a small prepackaged goodie, so that is all there is.