How do you curb cravings?

It's an addiction. You want to go cold turkey to gain control. Seriously, try the Atkin's diet for 2 weeks. Only 30-50 carbs a day. As many veggies as you want. NO SUGAR. NO FRUIT. Don't let yourself get hungry. Eat hard boiled eggs, cheese and cream cheese for snacks during the day. Drink LOTS of WATER. Do NOT drink soda pop - even diet.

Years ago when someone would bring a box of donuts to work, I go into the lunchroom and keep eating them until they were gone, about one every 30 minutes. Now you can put the box under my nose all day and I don't have the urge to eat them.

Don't worry about losing weight the first two weeks. Just concentrate on not being hungry. Don't stuff yourself but eat lots of veggies, drink lots of water and have as much meat, fish, chicken and cheese as you want. No milk, no yogurt, no diet sodas and no sugar.

This lecture based on a large medical study from Stanford University verifies the health benefits of the Atkin's diet.
http://youtu.be/eREuZEdMAVo

It's an addiction. You want to go cold turkey to gain control. Seriously, try the Atkin's diet for 2 weeks. Only 30-50 carbs a day. As many veggies as you want. NO SUGAR. NO FRUIT. Don't let yourself get hungry. Eat hard boiled eggs, cheese and cream cheese for snacks during the day. Drink LOTS of WATER. Do NOT drink soda pop - even diet.

Years ago when someone would bring a box of donuts to work, I go into the lunchroom and keep eating them until they were gone, about one every 30 minutes. Now you can put the box under my nose all day and I don't have the urge to eat them.

Don't worry about losing weight the first two weeks. Just concentrate on not being hungry. Don't stuff yourself but eat lots of veggies, drink lots of water and have as much meat, fish, chicken and cheese as you want. No milk, no yogurt, no diet sodas and no sugar.

This lecture based on a large medical study from Stanford University verifies the health benefits of the Atkin's diet.
http://youtu.be/eREuZEdMAVo

Unless one is going to do Atkins for life and NOT indulge in sugar treats, this isn't great advice. Sugar isn't an addiction, it's just highly palatable. One can definitely eat it and stay within a healthy weight range.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

There is nothing that is off-limits to me.

I give in, but I make sure that I stay within my calories.
I put it into my calories and figure out just how much of it I can have without causing any damage.

THIS, all day long. Unless I'm in the studio, then I won't think about food at all.

If I can fit it into my calories, I eat a small serving. If I can't fit it into my calories, like tonight, when I'm craving pudding and chocolate, I basically sit on my hands. I get a giant glass of water and stay busy until the craving goes away. Recently I discovered the more open I am about my craving, the faster it goes away. Try acknowledging the craving aloud then go do something you enjoy (just not eating! lol!!)

I felt like crap on Atkins. Bloated and awful, and just gave me an all over yucky feeling. I do better on a high carb regimen.

I watch my calories now, and for junky foods I recommend switching regular pop to diet, and choosing individually portioned treats. 1 oz bag of potato chips is 160 cals. 1 Hershey kiss is 22 calories. Those 100 calorie packs are great for this! So basically have the junk, just in a pre packed portion.

As for curbing appetite, I like to chew sugar free gum, drink black coffee, and suck on hard candy. It also helps me to be firm with myself on when I can eat.

All things in moderation, and I can't stick to any diet that has be not eating things I enjoy.

Have you ever tried to journal what you ate and how you were feeling? Is it emotional? I definitely am an emotional eater and it is something I struggle with a lot!

I would like to second "jofjltncb6".......make sure your deficit is not too great. I was surprised how much food I can eat and still have a deficit at a goal of 2 lbs per week. This way my cravings are small and I just eat what I want. Yesterday I gave in to my cravings during the day but had a really healthy good dinner, so I made it up in a way. Trying to eat really healthy, organic, grassfed whole foods also helps with that. Finally, I know that I reach for food when emotions surface and I try to stuff them. The more I allow them to surface, the less power the cravings have over me.....something Food Addicts Anonymous is about, more or less.

gum gum gum! chewing gum always helps me. i have this green tea gum thats supposed to help and it taste like mint, so if you dont like tea, no worry!

Backside to Gum is - It falsely starts your Motabalism and makes you feel more hungry. Kind of a catch 22!

I had the same problem! Don't keep junk food in your house, but allow yourself to have some once or twice a week. That being said, when you go to buy it, make sure you've eaten before hand or you could find yourself filling your trolley with all sorts of bad food.

I totally agree with the person who said just eat a small portion.
If you want a biscuit, go to the packet and get out ONE biscuit. Plan it in, and you get what you want and you still get to feel good about yourself and maintain your goals!

Another option is to try and alter your thinking. For example, if I really want chocolate then I'm craving sugar. I'll think about other sugary but more healthy snacks... like an apple or something... If I think about it for a little while I can usually convince myself that the apple will be MORE delicious and refreshing etc. But if I still want the chocolate I have a piece!

I'm willing to bet that you have set MFP to lose 2lbs/week. Unfortunately you have only 30 lbs to lose. .you should aim for no more than about 1 lb/week at your weight and as you get closer to your goal you need to slow down what you are trying to lose. Your last 10 pounds should be only .5/week. Your deficit is too large -which is why you are craving junk.

I can't see your diary but pay special attention to make sure you are getting enough protein and fat as they will help you feel full longer. Open your diary if you want more input.

Eat more food with higher nutrition than what you are currently eating and your cravings should be a big more managable. if youre so hungry when you get home that you're over eating then make sure that you have something good to snack on ready. .keep a container of cut veggies in your fridge and eat those if you need something.

Good luck!

I should have said "it can be an addiction."

I disagree that you have to do Atkins for life. Doing it for 2 weeks can put your body back to normal blood sugar regulation. If you start eating sugar or starches after the two weeks and the cravings are out of control, then you might be addicted or you might be insulin resistant.

As for the horse reply guy, are you saying an alcoholic or drug addict shouldn't go cold turkey? The amount of junk most people eat is not normal. If a horse was given only sugar and no grass, that's a problem.

I feel your pain

Drink water, have cute up raw veggies on hand and do that instead, OR if you eat it make yourself work for that deficiet. There are a lot of times I look at something and go that'll cost me an hour of workout time to eat and I pass on it! Calories in, easy. Calories out, no so much.

When you have a craving for something, that is your body telling you it needs a certain vitamin or mineral…
What you're craving wil clue you into what vitamin or mineral you are lacking…
Look it up… because once you determine what your cravings are telling you your body needs, then you can provide your body with the healthy option, which will give your body the nutrients it needs, and the cravings subside quickly…

I have no problem with cheat meals… but with cravings, it kind of stinks, because normally what we crave, has little to no nutritional value, so we end up eating more calories, and still not giving our body the vitamin or mineral it was asking for.

Next craving you have, I recommend you ask, why am I craving that? What is my body telling me it needs?




Examples;
Chocolate.
If you crave chocolate, it doesn’t mean your body has a chocolate deficiency, although I think most people would prefer that. Chocolate is high in magnesium. Cravings for it often indicate that your body is deficient in magnesium, which is a common deficiency. If you’re going to eat chocolate, choose organic cocoa and mix it into a healthy smoothie, or eat a small amount of dark chocolate. Because that is unlikely enough to deal with a magnesium deficiency, it’s also important to eat other foods high in magnesium, such as nuts, seeds, fish, and leafy greens.

Sweets
If you crave sweets you may be experiencing blood sugar fluctuations. When your blood sugar drops, your body may be try­ing to get you to give it more fuel to keep your blood sugar levels stable. If this is a chronic occurrence you may have hypoglycemia, which simply means low blood sugar. Whether your sugar cravings are sporadic or chronic, it is important to choose the right type of food to bring your body back into balance. Giving in to cookies, cakes, candies, or other refined sweets will only make the problem worse and cause a blood sugar roller coaster that leads to more crav­ings. Instead, choose a piece of fruit when you’re craving sweets. In the interim, add more high-fiber foods like beans and legumes, and complex carbohydrates like whole grains to give you the fuel you need without the blood sugar spikes. If you’re really struggling with sugar cravings, you may also wish to supplement with the mineral chromium since it helps to regulate blood sugar levels and ward off cravings.

Salty Foods
Cravings for salty foods like popcorn or chips often indicate stress hormone fluctuations in the body. Getting on top of the stress in your life is step one. The adrenal glands help your body cope with stress and, in our fast-paced, hectic lives, tend to become worn out, especially from stress-hormone production. Try medita­tion, breathing exercises, or other stress management techniques. Research at the University of Utah in Salt Lake City showed that people who take a break to breathe deeply or meditate before reach­ing for salty snacks reduced their stress hormones by 25 percent and cut the bingeing in half.

If your adrenal glands are worn out, you can also support them with a high-quality B-complex vitamin, with extra pantothenic acid (that’s vitamin B-5) and vitamin C. Eating more leafy greens helps to supply your body with minerals that support the adrenal glands, especially potassium.

Cheese
Cravings for cheese or pizza often indicate a fatty acid de­ficiency, which is common in most people. Eat foods such as raw walnuts, wild salmon, flax oil; add ground flaxseeds to your diet. Supplement with a high-quality supplement that includes the benefi­cial fats, especially Omega 3s. It should contain both EPA and DHA. Two to three servings of fish such as wild salmon or a small handful of raw walnuts or 2 tablespoons of ground flaxseeds in a smoothie will often cut out cheese cravings altogether.

Red Meat
Not surprisingly, cravings for red meat usually indicate an iron deficiency. Often people crave burgers or steaks. Women of menstruation age are especially vulnerable to iron deficiencies. Eat more iron-rich beans and legumes, unsulphured prunes, figs, and other dried fruits. If you eat meat you can also choose lean, organic red meat like beef or bison as a source of iron. Just remember to keep meat consumption to within 15 percent of your total daily diet. Vitamin C helps with the absorption of iron, so take vitamin C alongside your iron-rich foods. Alternatively, eat citrus, red peppers, tomatoes, or berries which are high in vitamin C with your iron-rich foods.

Snacky
If you often feel snacky, sometimes for sweets, sometimes for salty foods, it can mean you’re not eating a well-balanced diet and may be missing a variety of nutrients. Cut out the junk and add more delicious, healthful foods. Also, add a good multivitamin and mineral to your day.

Reaching for junk foods or heavy foods at the onset of cravings will only satisfy them temporarily. Making dietary changes that address deficiencies or imbalances can help eliminate them altogether.

A little bit of what you fancy, does you good!

I'm a big believer in this and it hasn't hampered my weight loss :-)

Enjoy and indulge that craving, in moderation of course and the cravings should lessen their power over time!

Kaela x