Need Advice tips for keeping off food cravings?

Loyagi2
Loyagi2 Posts: 3 Member
in Health and Weight Loss
Can anyone share tips or ideas on how to control food cravings? I'm into snacking throughout the day and so far ive been able to replace unhealthy snacks for healthier options, yet I'm still hungry!

Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    edited April 2018
    It's normal to feel hungry many times through the day, but not so hungry that you can't function. Maybe you need more food, or better food, or are you just bored?

    You can't control cravings, but you can control your eating.

    If you deem something off limits, it will intensify the cravings for it. Replacements will just make you feel virtous, and then you'll overeat that, as well as the real deal, when you can't take it anymore.

    No foods are healthy or unhealthy in isolation, it's all about context, dosage, frequency. All foods can be eaten in moderation.
  • AlabasterVerve
    AlabasterVerve Posts: 3,171 Member
    Are you eating enough? If your deficit is too large you're going to be hungry. If your deficit is reasonable experiment with what and when you eat. For example, have you tried not snacking and not eating food that causes cravings? Both of those changes are what worked for me long term. I no longer have cravings and my hunger matches my calorie needs.
  • cebreisch
    cebreisch Posts: 1,340 Member
    I remember having a conversation with a bariatric nutritionist telling her that I was eating within my realm of numbers, but I was still hungry. She suggested that I increase my fiber intake. It really helped a lot.

    There are these “crispy caramel” things from Chocolite/Chocorite at www.healthsmartfoods.com. They’re about 100 calories, and are like mini “100 grand” bars with about 10 grams fiber. I’ll have that and drink a bottle of water too.

    Another thing that helps me is the protein water I make. Special K used to have a pink lemonade protein water that they no longer make. Don’t know why, but I really liked it. SO - I use 1 packet of Crystal Light Pink Lemonade mix, 1/2 scoop of Naked Whey protein powder, and 1 scoop of GNC clear mixing super fiber. GNC has a thing called a “dose locker” that you can put the powders in, and it makes it easier to pour it into a 16 oz. water bottle - you’ll understand if you look it up and see what it looks like.

    Anyway - that lemonade fiber/protein water is about 70 calories, and has about 6 grams protein and about 6 of fiber too. It really helps take the edge off, especially between meals.

  • MichelleSilverleaf
    MichelleSilverleaf Posts: 2,027 Member
    Find what helps you stay satisfied. Maybe it's protein, maybe it's fats, maybe it's carbs. I like a few pepperettes and/or a stick of cheese, that will usually do it. I tried protein bars a few times but they just made me hungrier.
  • jgnatca
    jgnatca Posts: 14,464 Member
    Can you schedule your snacks and make do with water in between?
  • Loyagi2
    Loyagi2 Posts: 3 Member
    these are all wonderful advice! thank you all!
  • caliallie2
    caliallie2 Posts: 19 Member
    We often confuse "cravings" and hunger. They are not the same. Cravings are like some secret signal we think our body is giving us that we "need" something specific to satisfy our body. When in fact it is often just cravings for things we are used to reaching for out of habit and or social cues. For example, dessert after dinner, like thats a natural need. No its conditioning. So, like the post above said, make sure you are getting enough calories, keep your trigger foods way far away from you and when you are craving them reach for something else for go for a walk. Usually if you do not cave into your cravings they will eventually go away. When you keep giving into sugar cravings etc..you actually just reinforce them. When you feel like something sweet, grab a piece of crunchy fruit like an apple or for salty go with some pickles...In the evening when i feel like i need to spoil myself ill drink my own version of hot cocoa which is sugar free but has cinnomen etc...so its very tasty but not sweet. Flavored or good quality coffees, assorted teas, etc...Also for things like craving for mexican food or chinese food, pizza etc...look for alternatives that are lower calorie whole food versions of these foods. Not everything we like is bad for us..we just need to find better alternatives.
  • Orphia
    Orphia Posts: 7,097 Member
    There's this whole mythology about oh noes, teh eeevil cravvinngz.

    If I didn't have cravings, I'd have no idea what I felt like to eat.

    I eat what I like within my calorie limit. I also eat according to the food pyramid.

    It sounds like you might also be just plain hungry. Don't starve yourself, or you'll never be able to diet long enough to get to your goal. A smaller deficit usually helps you get to your goal.
  • dunkind45
    dunkind45 Posts: 110 Member
    edited April 2018
    It is okay to indulge once in awhile and it is better to just eat small portions of the unhealthy thing that you are craving instead of potentially binge-eating whatever it is later on.

    When I first started this journey I started drinking protein shakes, my diet was lacking protein anyways and that helped me feel more full. It could just be a deficit for something important that your body needs, or maybe your body is craving water and you are getting the wrong signals.

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