Tips to eliminate cravings between meals
When you're trying to eat well or live a healthy lifestyle, snacking between meals is often your worst enemy.
Because they become intense or uncontrollable cravings for junk food high in sugar and bad fats, being stronger than normal hunger.
If you no longer want cravings between meals to be the stone of your healthy path, I invite you to continue reading.
Possible Causes of Cravings Between Meals
Types of cravings between meals: selective and non-selective
- Selective Cravings: Cravings for specific foods, such as a chocolate bar, a hamburger, or a bag of chips of a certain flavor.
- Non-selective hunger: it is the craving to eat anything, it can be the result of real hunger or a sign of thirst.
11 Tips to Prevent or Stop Cravings Between Meals
Cravings for foods that are high in sugar, fat, and carbohydrates can derail your efforts to control your weight, but to prevent that from happening, learn how to control them with these tips.
Drinking water before meals can reduce binge eating and appetite; It also helps you lose weight.
Thirst is often confused with hunger or cravings between meals. If you feel a sudden urge to eat, try drinking plenty of water and wait a few minutes. Possibly you feel that the desire to eat is gone, because in reality you were thirsty.
In middle-aged and older people, drinking water before each meal reduces appetite and brings many health benefits.
eat more protein
By eating more protein, you reduce your appetite and avoid overeating; it will also help you feel full and satisfied for longer.
A study conducted on overweight adolescents showed that eating a high-protein breakfast significantly reduced cravings.
Further research found that increasing protein intake can reduce cravings by up to 60% and decrease late-night snacking by 50%.
One way to get enough protein is by using a sweet protein powder supplement.
At Evolution Advance we have Fit&Slim , a protein created especially for weight loss, which thanks to its ingredients allows you to manage hunger and cravings in the middle of the afternoon.
Its best-kept secret is that it contains glucomannan fiber, which expands in the stomach so you don't fit as much food. Therefore, you are satiated for up to 3 hours. You will eat your desserts and smoothies without regrets.
push away the desire
When you have a craving for a snack after every meal, try to distance yourself from it. For example, you can go for a walk or take a shower to distract your mind.
A change in thinking and environment can help you stop cravings between meals.
Many recommend eating gum when these episodes appear, of course as long as they are without sugars or chemical sweeteners.
Unless you walk away from temptation, you will also fall do not eat junk food.
If possible, try to plan your meals for the day or the next week. By knowing what you are going to eat, you eliminate the factor of spontaneity and uncertainty.
This will help you take your mind off what you're going to eat next, you'll fall into fewer temptations , and it'll probably help you experience fewer cravings between meals.
This article from our blog could help you “ Meal prep: plan your healthy meals for the week (includes downloadable) ” .
Avoid being very hungry
Hunger is one of the main reasons why you experience cravings between meals.
A good idea to avoid this is to eat at the corresponding hours.
Stress can induce the desire for certain foods and influence eating behaviors , especially in women. Also, it raises blood cortisol levels.
It has been shown that women under stress consume significantly more calories and experience more cravings than those who are not stressed.
As a piece of advice, try to minimize stress in your environment by planning ahead and meditating.
eat proper meals
Did you know that we should consume at least 10 cups of fruits and vegetables per day?
The absence of key nutrients can be one of the factors that causes you to crave between meals. Therefore, if you want to reverse this, eat plates full of colorful vegetables.
And if you feel like a snack in the middle of the afternoon, your options are vegetables, such as carrot sticks, celery, spinach, nuts, etc.
If it is difficult for you to eat abundant fruits and vegetables in your daily diet, Vitality Green's is for you, because it concentrates all the vitamins, minerals and phytonutrients of 42 fruits, vegetables and superfoods in each serving.
get enough sleep
Your appetite is greatly affected by hormones that fluctuate throughout the day. And lack of sleep interrupts these fluctuations, which can cause an appetite disorder and strong cravings.
Studies have shown that sleep-deprived people are up to 55% more likely to become obese, compared to people who get enough sleep.
For this reason and many more, getting a good night's sleep can be one of the most powerful ways to prevent between-meal cravings from kicking in.
Go to the supermarket without hunger
The worst places to go when you are hungry or want to have a snack are without a doubt supermarkets … Do you know why?
- They give you easy access to pretty much any food you can think of.
- They usually place the less healthy products at eye level, in this way you take the first option.
So that this does not happen anymore, when you go to the store to buy something, it is better that you have eaten recently.
Practice mindful eating
It is a type of meditation that relates food and eating. This practice teaches you to develop awareness of your eating habits, emotions, hunger, cravings, and physical sensations.
What does it mean to eat mindfully? It involves being present while you eat, slowing down, and chewing well. It is also important that you avoid distractions, such as television or telephone.
It's highly recommended because it helps you choose your response, instead of acting thoughtlessly or impulsively.
Plus, it's supported. A 6-week study in binge eaters found that mindful eating reduced binge episodes from 4 to 1.5 per week.
If you are aware of your cravings for something to eat and its triggers in your health, you will have a much easier time avoiding between-meal cravings.
If you don't, you will also fall don't eat junk food.
Also, if you follow the tips we suggested, the next time they attack you you will be able to dominate them much better.
If you need help, tell us.