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You need to take control back form your
brain, to avoid the nutritional set-up
trap that will drive you towards consuming
those trigger foods.To take control we
offer a few simple solutions:
How to avoid those carb
cravings:
- Add protein to your breakfast and
lunch; protein is key to controlling
carb cravings as it creates a feeling
of fullness and satisfaction in the
body that makes over-eating much less
likely to happen later in the day.
Protein from very lean sources only so
you do not consume unwanted calories
and saturated fats. Also, protein will
block the triggering effect that carbs
have on the brain. If you eat just
carbs then the brain will create the
craving for more, but of you include
protein in the meal or snack it reduces
this effect!
- Never ever skip any meals in an
attempt to lose weight. People who skip
meals are more likely to be obese than
those who regularly eat three meals
each day day. And people who stagger
their daily food needs by making use of
healthy snacks between meals do even
better because when you skip meals you
most probably will get hungry between
the official meals times and so you
will fill up on easily obtained fast
foods - those trigger foods!
- Drink as many glasses of iced water
(at least 6 or 8) throughout the day.
For many people sugar laden carbonated
drinks are a trigger food - even the
lo-cal / diet varieties. Water creates
a sense of fullness, and if it iced
water it will act as an appetite
suppressant. Make sure you do not get
thirsty in the first place by
consciously drinking iced water
regularly during the day.
- Plan your meal times so that you do
nott get hungry. If you have a long
period between your 3 main meals each
day, ensure you have healthy snacks
with you to cover the time distance or
hunger will set in.
- Importantly, plan your bteween-meal
snacks. Make up a weekly schedule and
buy these with your weekly shopping so
that you are fully prepared for those
crab craving moments. Take the time to
prepare your snacks and take your
snacks to work or wherever you go. A
word of warning - healthy snacks do not
live in a vending machine! You are not
likely to get hungry when you have a
ready supply of snacks with you and
even if you do get hungry - eat those
healthy snacks you have with you!
- Importantly, have emergency
supplies of nutritional protein bars
with you and when you feel a carb
craving coming on, try and have a glass
of water first and then try and force
yourself to wait 15 minutes before
giving in to the craving. Usually the
craving will pass if oyu follow the
above advice and you will be in control
again.
With the information above you should
be well on the way to changing your life
and be able to take complete control over
the mid-afternoon carb attacks.
Return
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