We have all experienced food cravings. Cravings are in your head, and do not mean you are hungry. Cravings can ruin clean eating if your willpower is weak. Even the most disciplined of dieters give in to cravings sometimes. The key is to not let a craving completely ruin all your hard work you do in and out of the gym. There are a number of strategies to control cravings, but you must discover what methods work specifically for you.
- Drink more water: Our bodies thirst mechanism is very weak and delayed. Sometimes a craving is a sign that your body needs more water. If you are craving food start by drinking a tall glass of water and wait a few minutes to see how you feel. Men should drink a gallon per day or 126oz, and Women should drink 90oz per day.
- Caffeine, a dieter’s best friend: Caffeine can curb your appetite and make you feel energized. Caffeine helps your body burn more fuel which means more fat! Drink extra water to stay hydrated.
- Fiber keeps you full and energized: Fiber is a complex carbohydrate which slows down the digestion of other simple sugars in your food. Fiber is usually from a fruit, vegetable, or grain, and adds bulk to your food without adding calories. Fiber will inhibit sharp blood sugar spikes, and provides sustainable energy levels for longer periods of time. Spikes in blood sugar often result in a subsequent crash, and then a spike in ghrelin, the primary hunger hormone.
- Avoid sugar: To avoid the roller coaster ride of spikes and crashes in blood sugar as well as hunger hormones.
- Eat protein: Protein take a greater amount of time and energy to digest, which results in a thermogenic effect. Like fiber, protein will slow digestion of simple sugars; will help maintain normal blood sugar levels, and ads competition for absorption.