Far from succumbing to being an addict and feeling doomed, you can take control to regain your health and taste buds while reversing your diabesity risk with these 11 strategies:
1. Balance your blood sugar.
Swings in blood sugar are the major driver of cravings, so keep your blood sugar stable. Eliminate sugar and artificial sweeteners 100 percent and your cravings will go away. Here are 5 tips to eliminate sugar from your diet.
2. Go cold turkey.
Pinpoint specific foods or drinks like sodas and fruit juices that hold you addicted. You might become surprised how quickly you can break food addiction with this easy-to-implement, effective elimination diet.
3. Bring out the good.
Combine these foods at every meal:
Good protein – fish, organic eggs, small amounts of lean poultry, nuts, whole soy foods, and legumes
Good fats – fish, extra virgin olive oil, unrefined coconut oil, olives, nuts (other than peanuts), seeds, and avocado
Good carbs – beans, vegetables, whole grains, and fruit at each meal to balance your blood sugar
4. Don’t drink your calories.
Liquid calories drive up your appetite and your waist size more than anything else. I’m talking about soda and fruit juice here but also milk and so-called healthy flavored waters. You will pour on the pounds and feed your addiction!
5. Eat a nutritious protein breakfast.
Studies repeatedly show eating a healthy protein-containing breakfast helps people lose weight, reduce cravings, and burn calories. Good proteins include eggs, nuts, seeds, nut butters, or a protein shake. You will find easy, delicious breakfast recipes here. Try some of our healthy breakfast recipes.
6. Eat small, smart, and frequently.
Have small, frequent, fiber-rich meals throughout the day. Eat every 3– 4 hours and have some protein with each snack or meal (lean animal protein, nuts, seeds, or beans).
7. Avoid eating within 3 hours of bedtime.
It drives up insulin before you sleep, which makes you store more belly fat. Belly fat drives cravings and addiction through inflammatory and hormonal triggers.
8. Manage your stress.
Anything stressful can trigger hormones that activate cravings. If you have the urge to eat, ask yourself two questions: “What am I feeling, and what do I need?” Is there something besides food that will help you get what you need? Adopt a daily stress management program that includes deep-breathing exercises, prayer, meditation, and other relaxation techniques.
9. Target food allergies.
We often crave the very foods we are allergic to, including dairy and gluten. Getting off them is not easy, but after two to three days without them, you will have renewed energy and relief from cravings and symptoms.
10. Get moving.
Exercise helps control and regulate your appetite. Whether you are a beginner or seasoned athlete, you can get a comprehensive but easy-to-apply exercise plan for free on HASfit.
11. Get 7 to 8 hours of sleep.
Not getting enough sleep drives sugar and carb cravings by affecting your appetite hormones.