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Cravings for unhealthy foods can appear unexpectedly. Your body seems to be begging for a bowl of ice cream or french fries, and then you feel full and satisfied. It’s great when you’re craving something nutrient-dense like apples, blueberries or green beans. The problem occurs when you believe that you must have something salty, sweet, or unhealthy to feel satisfied. You may sometimes want all three at once.
You can give in to your cravings for junk food or fight them. Enjoying a treat now and then is acceptable, as long as you choose mindful portions that don’t exceed your daily calorie allowance. For many people who are trying to eat healthily, food cravings can pose a significant challenge. These intense cravings, often for sugary junk food, can derail efforts to maintain a balanced diet.
5 Simple Steps to Reduce Your Junk Food Cravings
To help you navigate these desires, here are five simple but effective strategies.
1. Stay hydrated
Thirst can sometimes masquerade as hunger, leading to unnecessary food cravings. When you feel a sudden urge for a certain food, try drinking a glass of water first. You may find that thirst goes away, because your body is signaling thirst rather than hunger. Additionally, staying well-hydrated provides numerous health benefits, including appetite suppression and assistance with weight management.
2. Increase protein intake
Including more protein in your diet can increase feelings of fullness and satisfaction, reducing cravings and the likelihood of overeating. Research indicates that starting your day with a high-protein breakfast can significantly reduce cravings, especially in those struggling with weight control. Up to 25% of your daily calorie intake can increase your protein consumption by up to 60% and reduce cravings for dinner by up to 50%.
3. Distract yourself
When cravings strike, try to divert your attention by engaging in a different activity, such as taking a walk or taking a shower. Changing your environment and thinking can effectively reduce the intensity of cravings. Some studies suggest that chewing gum can also help reduce appetite and hunger.
4. Prioritize quality sleep
Inadequate sleep can disrupt the balance of appetite-regulating hormones, intensify hunger, and disrupt appetite regulation. Research indicates that individuals who are chronically sleep deprived have a higher risk of obesity. Making sure you get enough, quality sleep can be one of the most effective ways to fight cravings and maintain a healthy weight.
5. Choose a balanced diet
Sometimes thirst can be triggered by hunger or nutritional deficiencies. Eating regular, well-rounded meals provides your body with the essential nutrients it needs, preventing extreme hunger and subsequent hunger pangs. Choose nutritious snacks like fruits, nuts, vegetables or seeds to satisfy cravings between meals while supporting overall health.
(This article is for informational purposes only and should not be considered a substitute for advice provided by qualified medical professionals.)
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