27 May 6 Ways to Keep Cravings Under Control
How much do you trust your body?
Most people unfortunately say, “Not very much.” From dieting, food cravings are often viewed as the enemy to be ignored or defeated. Which is actually the worst thing you can do. Our bodies are built for survival and communicate to us what they need on a regular basis.
Sustainable fat loss is not solely about eating less and trying harder.
From a nutritional standpoint, the biggest barrier I see with late night eating or overwhelming cravings in the afternoon, is a direct result of under eating during the day. This can be intentional or unintentional and is usually because you haven’t given your body enough of a certain nutrient or calories in general.
It’s that 3-5pm window that things start to get crazy. A spell is cast over you and all good intentions have gone out the window.
The “bewitching hour.” You’re tired, hangry, stressed and have made hundreds of decisions throughout the day. No amount of willpower is going to help you resist the bag of chips on the counter. At this point it is a biological drive for nutrients and calories. It is easiest to reach for the most calorie dense foods, but then you still aren’t satisfied. This is because your body is needing certain nutrients that it is not getting, so you still feel hungry even if you just ate half a bag of chips.
Take five seconds and genuinely pause. Check in with yourself and identify what you are needing.
If you are truly hungry, make a nourishing snack with protein and carbs, and drink a glass of water. Don’t keep pushing off your hunger. I have my clients identify three go to, supportive snack options at this time of day so they don’t have to think about it when they are ravenous and exhausted.
If you realize you are really not hungry, identify three non food related nourishing options you can do. Emotional needs can be masked with food as a coping mechanism. What is the problem food is temporarily solving for you? What are other things you can do to create this same feeling or result you are looking for that is not food or alcohol. Some ideas; call a friend, listen to music, go for a walk, stretch, color, go to the library, read, knit, do a puzzle or crossword. Choose a few that resonate with you. Oftentimes, at this time of day we are looking for a way to transition from the day to evening.
6 Ways to Prevent the Bewitching Hour
- Start with having 3 balanced meals
The most effective way to resolve overwhelming cravings, is to recognize this pattern for yourself and have a better plan for nourishing your body throughout the day. A balanced meal has a starchy carbohydrate, protein, healthy fats and fiber. Protein and fiber are very satiating, and digested more slowly. This helps prevent swings in appetite hormones and blood sugar levels.
- Add snacks as needed between meals
If you are hungry between lunch and dinner, have a snack. The longer you are pushing off hunger, the more likely you are to over eat later. Everyone is different in how many snacks they need per day, but an afternoon snack with three balanced meals tends to work well. Include a carbohydrate and protein source together. An adequate snack is closer to 250 – 300 calories. Those 100 calorie snack packs aren’t going to cut it!
- Eat adequate protein at breakfast
Include at least 30g of protein at breakfast (& all meals). Protein is the most satiating macronutrient and helps to keep blood levels stable. Think Greek yogurt, cottage cheese, eggs, protein powder, lean animal proteins, fish and shellfish.
- Include a mix of macronutrients at meals & snacks
Having a carbohydrate, protein, and healthy fat present together contributes to feeling satisfied with meals and giving our body the fuel and nutrients it needs to function most effectively. There is a greater level of satisfaction from eating when you have a variety of foods, colors and texture present on your plate.
- Drink enough water
Your body is made up of 60 -70% water, hydration is vital for optimal functioning. You likely should be drinking more water than you think. Drink a glass of water or unsweetened beverage right when you wake up in the morning. Make sure you are drinking an adequate amount of water throughout the day.
- Check in with Sleep
If you are exhausted and getting less than 7 hours of sleep on a regular basis, this can contribute to an increase in hunger levels and cravings. Your body is really needing energy from rest and sleep, but since that is not available, it is craving energy from calories, which is not solving the direct problem. This can lead to weight gain if you are consistently having more energy from calories than your body is using.
The first step is always gaining awareness of where you are at and what your body is communicating to you. Regaining this trust, that your body knows exactly what it needs and responding accordingly to meet these needs, will help to kick cravings and keep blood sugar, mood and energy stable. It is often the basics that are most discounted, and most impactful!