5 Ways to combat cravings
A sudden craving for chocolates or chips! Cravings can pop out of nowhere and can have a negative impact on your weight loss plan. There are physical and phycological reasons for this urge. The good news is that you can manage your cravings.
Stay on track and reach your lifestyle goals with these 5 tips to combat your cravings:
- FOLLOW A DIETPLAN
A well balanced diet rich in fibre, good quality proteins and healthy fats and oils, will keep you satisfied for longer and will keep you from unhealthy snacking. Meal planning is an excellent way to help you combat cravings. Reduce stress by knowing what you are going to eat, which is a major factor in weight loss. In the Linda Kriel Fitness App you get your weekly meal plans in advance. You have a choice between Low Carb (KetoBanting), Mediterranean or Low GI eating plans.
2. INCREASE PROTEIN AND FAT INTAKE
The body works harder to digest protein and leaves you more satisfied for longer. Protein and healthy fats delay the absorption of sugar and helps to stabilize blood sugar levels and cravings. Include foods like salmon, tuna, eggs, nuts and full cream Greek yoghurt in your diet.
3. ADD MORE FIBRE
Fibre decrease the tempo at which food is absorbed in the bloodstream and increase the speed that food leaves your body. This process keeps your blood sugar at the right level and decrease your hunger, therefor you feel fuller/more satisfied for longer.
Fibre is available in most plant base food like wholewheat, beans, fruit, vegetables, nuts and seeds.
Here are a few ways to increase your fibre intake:
- Eat more vegetables. Eat lots of crusiferous vegetables like cauliflower, broccoli, cabbage, kale, lettuce, brussel sprouts and other green
- Leave vegetables.
- Add a tablespoon or two, of flax- or chia seeds to your meals or snaks.
- Choose high fibre fruit like raspberries, blackberries, apples and pears.
4. PLAN YOUR FOOD CUPBOARD
Ban all unhealthy food temptations and replace it with healthy products. If chips are your cheat, rather keep provitas and marmite or nuts in your cupboard if you do Low Carb. If you have a sweat tooth make yourself a cup of coffee or tea with xylitol or eat a fruit.
5. SEEK ALTERNATIVES TO EATING
Make a note of things you like to do. When you get cravings get your list and do something on your list. It will distract you from the craving. Your list can be:
- Read your favorite magazine or book.
- Take the dog for a walk.
- Paint your nails.
- Watch a YouTube video.
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