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.