11 ways to stop cravings for sugar and unhealthy foods
Cravings for sugar and unhealthy foods are no small problem if they appear too much, too often, because of the long-term health consequences they cause.
- What is cravings?
Cravings (cravings) are strong, even uncontrollable desires for food. This desire is much stronger than the usual feeling of hunger. The type of food that cravings are directed towards is very different and individual, but the most common are junk foods and processed foods that contain high sugar content .
Food cravings can be selective or non-selective. Selective cravings are desires for certain foods, usually favorite foods. Nonselective cravings are the desire to eat any type of food, but they can also be a sign of thirst. Drinking water can help with non-selective cravings.
Cravings are the biggest obstacle for people who are maintaining a diet, and it is also one of the main reasons why people who want to lose weight cannot lose weight or even have to give up the idea. plan to lose weight .
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- Ways to help control cravings for sugar and unhealthy foods
Cravings for sugar and unhealthy foods are a big problem for both normal people and those who are maintaining their own diets, because of the long-term health consequences that they cause. It causes. However, the following 11 ways can help prevent or control cravings when they appear:
2.2 Drink water
The feeling of thirst is sometimes confused with the feeling of hunger or cravings, because the body’s feelings are not always accurate. If you suddenly have an urge or craving for a certain type of food, the first thing you should do is drink a large glass of water, then wait a few minutes. It’s very possible that that feeling of desire will disappear, because the body actually just experienced thirst and needs to drink water, not want to eat. Besides the ability to reduce appetite and support weight loss, drinking enough water also brings many benefits to human health.
Appetite
2.2 Eat more protein
In the composition of a meal, eating more protein will help the body feel fuller, maintain a feeling of fullness longer, reduce hunger and cravings, thereby limiting overeating. A study conducted on overweight teenage girls found that feeding them a protein -rich breakfast significantly reduced their appetite. Another study in overweight men concluded that increasing the protein content of the diet to ensure that protein provides 25% of the total energy needed can reduce the likelihood of cravings by up to 60%. Furthermore, the desire to snack at night is also reduced by up to 50%.
2.3 Change the direction of attention when cravings appear
When cravings appear, change your attention to another direction, such as taking a walk around the house, or taking a bath. Changes in space and activities help change thoughts and attention, thereby shifting focus away from cravings, in order to control cravings when they occur. Some studies also show that chewing gum can help reduce appetite and reduce the occurrence of cravings.
Change the direction of attention when cravings appear
2.4 Plan meals in advance
If possible, plan your meals a day in advance or even plan for a week, because after planning, what to eat, how much to eat, and how to eat will be determined. clearly defined, thereby eliminating random or uncertain factors in eating, and at the same time, not having to think about what to eat at the next meal also reduces the possibility of triggering cravings, thereby limiting appearance of cravings.
2.5 Avoid letting your body starve
Being hungry is one of the biggest reasons why the body has cravings. To avoid hunger, maintain a balanced, reasonable diet, and if you can’t control your appetite, choose healthy foods. If you eat a balanced, reasonable diet and your body is not hungry, the likelihood of cravings will decrease.
2.6 Reduce stress in life
Stress affects eating habits, causing eating disorders, including cravings, especially in women. Therefore, try to reduce stress and find ways to balance your mind and life.
2.7 Use spinach extract
Extracted from spinach leaves, some studies show that if used at a dose of 3.7 – 5 g with meals, it can reduce appetite for several hours.
2.8 Get enough sleep
One of the causes of food cravings is hormonal changes, and lack of sleep has been proven to cause hormonal imbalance , so getting enough sleep is one of the most effective methods to prevent it. Prevents cravings from appearing.
Getting enough sleep helps prevent cravings from appearing
2.9 Practice a balanced and reasonable diet
Lack of nutrients and making the body hungry are factors that trigger cravings. For that reason, practicing a balanced, reasonable diet so that the body is always well-nourished and not hungry is the key to preventing cravings from appearing. If you can’t control your cravings, choose healthy foods, such as fruits, nuts, sprouts or green vegetables.
2.10 Don’t go shopping when you’re hungry
Supermarkets and grocery stores are places that you should not visit when you are hungry, because those places are full of unhealthy foods. Furthermore, when you are hungry, it is difficult to control yourself when the food is easy. approach like that.
Don’t go shopping when you’re hungry
2.10 Enjoy meals properly
Enjoying meals properly is one of the methods to help prevent cravings from appearing. When eating, relax, relax your body, eat slowly, slowly and enjoy all the flavors of the meal. Avoid factors that affect meals, such as telephones, television, etc. Enjoying meals properly helps the body feel the value of the meal, helps the digestive system function better, and helps The body feels full of energy and thereby prevents cravings from appearing.
MSc. Dr. Le Thi Minh Huong has more than 6 years of experience in examining and treating internal medicine diseases, emergency care and emergency resuscitation. In addition, it is also possible to perform catheterization techniques, artificial kidneys in patients with end-stage chronic kidney disease, continuous dialysis, and plasma exchange.
Customers can go directly to Vinmec Medical system nationwide for examination or contact the hotline here for support.
