How To Stop Cravings – Proven to Work

How To Stop Cravings – And Why You Have Them To Begin With

Food Cravings feel like itches which desperately need to get scratched. Food cravings can be defined as an extreme need to consume specific foods. These cravings are very often more powerful than normal hunger.

We all want to know how to stop cravings and there are ways to do it. But, first, we need to understand what we are up against!

Food, Glorious Food

Food engineers and food experts have studied what can make us crave particular foods over others. Fat, salt and sweet is the winning trifecta of taste which fuels most of our food cravings. Flavor rules, and the foods that taste the best are those that deliver on the preferred proportions for salt, sugars, fat, along with features which make food exciting. Food producers, researchers, and engineers use a wide variety of these elements to make food more attractive. They know that for some of us, our craving-focus might be the texture of food. It might be creamy, crispy or even a mouth-watering balance of both. For others, their craving-focus might be aimed at taste. The taste might be salty, sweet, or a lip-smacking mixture of each. The goal is to make us wish to eat more.

Calories – a measure of energy

Caloric density, distinctive from nutrient density, is an important means which food producers use to keep us coming back for more. The caloric denseness or energy density of a particular food is a measurement of the average calories per unit (gram or ounce or bite) of that food. All foods include nutrients. In contrast to calorie dense foods, nutrient dense foods are high in nutrients for that number of calories per unit (gram or ounce or bite) they contain.

With me so far? Great, now for the next lesson:

High Energy/Calorie Dense Food

Foods which are energy or calorie dense have a higher concentration of calories per bite. Some typical everyday processed foods which are energy dense are the packaged snacks, frosted cakes with filling, biscuits, and candies. Traditional fast foods such as cheeseburgers, fried chicken, and French-fried potatoes and bakery goods like doughnuts are renowned for their energy density.

Fast foods are viewed as “empty calorie” foods because they are lacking in nutritional density and higher on calories per ounce or bite. These types of high energy dense or higher calorie dense foods offer a substantial concentration of calories per bite, and are linked with high pleasure by the brain These food types are designed to be tasty (i.e. potato chips) but not filling. Since junk foods are low in satisfaction value, folks usually do not feel full when eaten. This low satisfaction experience typically results in overeating. Refined food is normally high in palatability, high in fat, and high in calories, but lacking in fiber and volume.

Hang in there, here’s more to understand before we begin to know how to stop cravings.

Low Energy/Calorie Dense Foods

Low energy dense foods, in contrast to high energy dense foods, are usually highly nutrient dense. In general they are moist and juicy. Low energy dense foods have a significant percentage of fiber that stores their natural water. Most veggies, fruits, and legumes are illustrations of low energy dense foods.

Now, Finally, How To Stop Cravings

Adopt these 3 tips to conquer your food cravings, and get an added bonus of weight loss, and inches off your waist. It won’t be painless and it won’t be quick but it will work.

Eat Low Energy/Calorie Dense Foods

These foods are generally high in water and lower in fat. Deliberately limit your consumption of high caloric density foods that are usually processed snacks, desserts, and junk foods.

To do this allow your plate become your guide. Dilute high caloric density foods/meals by filling half the dish with unprocessed whole grains, starchy vegetables, and/or legumes or fruit. Introducing vegetables to any meal lowers the caloric density. Go for low caloric density foods for improved control over both food cravings and weight.

Eat till you are full

Along the road from hunger to satisfied eat until you are pleasantly full. It is simpler to conquer your food cravings when you’re full. Since energy dense food provides a great deal more calories and can leave you asking for more, select low energy dense foods which are low in calories and high in nutrient density, water, and fiber which will leave you satisfied. Feeling full and content may be the strongest method to conquer food cravings.

Sequence your food at meal time

Start every meal with fresh fruit, salad, or soup. This will help you get started with low energy dense foods that are more satisfying and nourishing compared to their high calorie dense counterparts. Veggies without oil offer the lowest caloric density.

So there you are; a tried and true road map on how to stop cravings.

How to Stop Cravings

Developing an Achievable Workout Plan

Developing an achievable workout plan is one of the keys to feeling and looking your best. Getting regular exercise will elevate your mood, help you maintain your muscle mass, flexibility, assist with weight loss and keep you feeling young, healthy and fit.

When developing a weight loss workout plan, there are a few things you should keep in mind. The following tips will help design a custom workout plan that you can stick with over tine so you can reach your weight loss goals.

Be Realistic about Your Current Level of Fitness

When first deciding to begin an exercise program, it is natural to want results as quickly as possible. Many people make the mistake of choosing a workout plan that is too difficult (notachievable) for their current fitness level. As a result, it becomes impossible to stick with it over time. When developing a weight loss plan that includes exercise be realistic about your current fitness level and develop a more achievable workout plan.

It is far better to start slowly and build your strength, stamina and endurance over time. Trying to take on too much immediately risks disappointment. Develop an achievable workout plan that is challenging, but not impossible. As you get in better shape, you can reevaluate your workout plan and increase it as is appropriate.

Set Achievable Workout Plan Goals

Running a marathon is an example of an ultimate goal. However, if you’ve spent the last five years sitting on the couch instead of exercising you would be well advised to break that ultimate goal into smaller, more achievable goals. For example, set an achievable goal of jogging a mile without stopping. Once that goal is achieved, increase the distance to two miles and so on until you reach your ultimate goal of running 26.2 miles. Setting intermediate, more achievable goals will allow the satisfaction of accomplishments as you work toward your larger goal.

Schedule Specific Time for Working Out

Set aside a specific time each day when you will exercise. Write it in your daily calendar, and set a reminder on your phone. Treat this time the same way you would any other important appointment. Cancel only if absolutely necessary. Show up on time and stay until the end. This will be hard at first. But, after couple of weeks, it will become second nature to the point you won’t want to miss your workout program.

Developing a practical and achievable workout plan begins with being honest about your current fitness level. Developing a plan that challenges you but doesn’t leave you feeling discouraged helps motivation as you work toward your ultimate goals.

Separate your ultimate long-term goals into smaller more achievable steps and work hard to achieve each one. Finally, set a time each day specifically for exercise and make sure you show up and commit yourself fully to the process.

Very Low Calorie Diet – No Weight Loss?

Ask most people how to lose a pound or three and they will tell you: “Eat Less, Exercise More”. And, as far as that goes, they are right. The surest way to lose weight is to create a calorie deficit. That is, burning off more calories a day than you eat.

There is, however, a trick!

That calorie deficit cannot be too large. If it is instead of losing weight a very low calorie diet can well cause you to lose weight much slower.

Lowering your calorie intake too much tricks the body into thinking about where its next meal is coming from. Your metabolism rate, how quickly food is converted to energy, is reduced. The result is, when the next meal comes along, your body uses the opportunity to store fat.

Remember that, evolution-wise, we aren’t that far removed from our ancestors when they came out of trees. Then obtaining food was a serious survival issue and the human body adapted to the challenge by learning to store fat for future use every chance it had.

Using a Very Low Calorie Diet

Deciding on a very low calorie diet plan may have an immediate impact on your weight but it is not sustainable over time. Using a severely reduced calorie meal plan will simply cause the body to adjust as described a bit earlier. Even worse, when you begin eating a normal amount of calories your weight can easily increase rapidly because you have trained your metabolism to operate slowly.

In other words, you eat a lot fewer calories to lose a lot less weight!

Also bad is that following such a diet can really mess up your health overall. Staying on a very low calorie diet for too long can lead to all sorts of undesirable things. Issues can include lethargy, being light headed, low blood pressure, and even abnormal heart rhythms.

Far better is to develop a balanced diet that provides an acceptable quantity of calories derived from healthy foods coupled with a practical exercising program.

Those who regularly practice a moderate daily calorie deficit will lose weight at a slow but steady rate. These practices are also statistically shown to be much more likely to maintain the weight loss over time.

Although depriving yourself by using a very low calorie diet may seem like a good idea, you are really hurting your chances for healthy weight loss.

Vinegar for Weight Loss – Does it Work?

We humans have been using vinegar for weight loss help for a very long time. Hundreds of years in fact. Despite that there isn’t a whole lot of research to determine if it helps or not.

There are some female celebrities that swear by it, saying it helps them stay slim or “clean them out”. So does it work and, how?

By the Way we are talking about Apple Cider vinegar here, not any other variety!

You Feel Better using Vinegar for Weight Loss help

Are you energetic and feeling good? If so chances are you aren’t eating much you shouldn’t be. You are probably getting a bit of exercise as well. At the same time, if you are using Apple Cider Vinegar for weight loss plans it is natural to give it the credit.

One theory is that adding vinegar helps the body to efficiently digest proteins. In turn this releases tryptophan. The tryptophan next promotes the hormone serotonin. Serotonin makes us feel great, promotes energy, and aids in sleep. What’s not to like?

Again, this is only theoretical but Apple Cider Vinegar isn’t going to hurt you so, if it feels good go for it!

You Feel More Satisfied After a Meal

Diets using Apple Cider Vinegar for weight loss recommend drinking a full glass of water mixed with vinegar before a meal.

Just drinking 8 ounces of water by itself is going to help by making you feel fuller faster.

Mixing vinegar with the water may help a bit more as it contains a bit of apple fiber called pectin. Pectin is hydrophilic which means it mixes with water and absorbs water as well. All making you feel fuller and more satisfied on a bit less food.

Adding Apple Cider Vinegar to your meal plan is easily done and, when used in moderation, does not appear to be harmful. Nor does it appear to be a great help in losing weight. However, it may be of help to some.

But using vinegar for weight loss help isn’t for everyone and it is a good idea to talk to a medical professional about your unique situation before taking any supplement.

Fruit for Weight Loss – Eat to Lose Weight

Diets are supposed to be about denial and eating less. But some foods can promote losing weight even when eaten in quantity. Skeptical? You should be, there is a lot of bad information out there but, in this case it is true. It is perfectly accurate to claim that eating lots of fruit for weight loss is a real thing.

Fruits are a “Superfood”

We can debate what a “superfood” really is but fruit is clearly really good for us. Eaten as part of a daily meal plan fruit does all sorts of good things:

  • Control Blood Sugar
  • Boost Digestion
  • Improve Immunity to illnesses
  • Assist in removing toxin from the body

Different fruits have different nutritional properties:

Citrus Fruits

Oranges, limes, and lemons are all citrus fruits. They contain fewer carbohydrates than others. Citrus fruits have great detoxification properties and contain a great deal of water to prevent dehydration.

Water Fruits

These are watermelons, cantaloupes, and honeydew melons among others. Besides water these fruits have enough good carbohydrates to provide an extra bit of energy. Adding these to a meal plan keeps you hydrated and energetic.

Carb Fruits

Grapes, apples, figs, pears, and bananas all have a high amount of good carbohydrates. This is why these fruits are often recommended for breakfast. The carb loading will keep you satisfied for several hours.

Dried Fruit

Some fruits are even better when dried. Prunes, raisins, and dates are all well stocked with a lot of nutritional value in terms of minerals and vitamins. Being dried, these fruits are easily transported and are perfect for between meal snacks.

Making the decision to eat healthy provides a lot of options. It’s self evident that adding some of the above fruit for weight loss to your daily meal plan will boost health. It will also provide a boost to your efforts to lose weight.

Fruit for Weight Loss

Juicer Recipes – A Great Diet Idea

Adding as many vegetables and fruit to your diet as possible is an essential step in any diet. An easy way to add large amounts of both is by juicing. Free juicer recipes are everywhere on line and add a lot of interest to meal plans.

Juicing offers many nutritional benefits because the nutrients in vegetables and fruits are not being lost in the cooking process. Indeed, building a diet plan around juicing is a great idea.

Effective Weight Loss

Weight loss research proves that consuming more vegetables and fruit promotes quicker and healthier weight loss. For many, using juicer recipes daily is an important part of their meal planning.

One example: a juicer recipe of carrots, apple juice, and spinach contains fewer than fifty calories yet is very satisfying.

Juicer Recipes are Affordable

A lot of companies make a lot of money off those of us trying to lose weight. Many products don’t work or work only a little. Very few work well.

On the other hand, free juicer recipes are easily found online. The only cost is for the juicer itself and the vegetables themselves. It takes very little time to realize a substantial amount of savings over purchasing commercial diet plans and products. This is always important to most families.

Juicer Recipes are Healthy

Adding juicing recipes to your meal plan is good for your health. Increasing the amount of vegetables and fruit help a lot in staving off health scares such as kidney disease, osteoporosis, and diabetes.


Juicing does not offer a lot of protein. You must be careful that you are getting enough protein from other sources. This can be done by adding protein powder to the juicer recipes, or by adding foods such as egg whites or soybeans to your meals.

Try it First

Many who claim not to like the taste of vegetables and fruits are pleasantly surprised by how tasty a well made juicer recipe can be. The moral is to try it before deciding!

To get started, visit here or here for free juicer recipes.