Opening the fridge at night? Scouting in the kitchen after dinner? If those things sound familiar, and they do happen to you often, it’s time to fight back.
Sugar and unhealthy food cravings happen to all of us. In fact, almost 97% of women and 68% of men report experiencing some sort of food cravings (according to one study). And sadly, they usually lead to over eating and feeling too full later on.
The good news is, you don't need a dozen chocolates to satisfy the cravings! With just a few simpel steps, you'll be on your way to beat them for good.
Here are our top tips to help curb food cravings.
Warm infusions and plenty of water every day (at least 8 glasses) help us feel full and eliminate toxins. Drinking one or two glasses of water before meals also helps you to get to the table feeling less hungry. We can also eat homemade vegetable soups before or between meals.
Fibre is essential:
Foods rich in fiber will make you feel fuller and less hungry. Vegetables are especially high in fiber and low in calories. They also contain lots of beneficial nutrients and vitamins. Adding vegetables is a great way to bulk up your meals, helping you feel more satisfied throughout the day (1).
Yes, fortunately! Carbohydrates (wholemeal bread and pasta, brown rice, cereals, sweet potatoes, lentils) are also a great way to curb the cravings. It is more recommendable to consume whole grains and complex carbs as their high fiber content also means they may help you feel full (2)
Add magnesium to your diet:
Magnesium is important for calming your nervous system and reducing anxiety, studies show (3). And as we all know, feeling anxious will only make cravings worse. Nuts, leafy greens, seeds and seafood are good sources of magnesium. You can also consult your doctor regarding supplementation.
Eat more often:
If you leave long gaps in between meals, you will feel more out of control. Before you know it, hunger strikes and you end up having something quick and full of sugar. Five meals a day is a good way to regulate the gaps. Have 3 meals and two healthy snacks, like nuts, yogurt or berries.
Don't eat in a rush. Try to have your meals relaxed and sitting at the table, chew well (this way we will make the digestion better) and take at least 20-25 minutes for the meals, since the sensation of satiety is achieved after 20 minutes of having started your meal.
Shopping time is also important: we should never go grocery shopping when it is close to lunchtime, as the feeling of hunger can lead us to buy very caloric and unhealthy foods. When you go shopping, take a list of what you need and buy what you have written down. That's it.