February 18, 2025

Athens News

News in English from Greece

How to deal with food cravings


You try to eat healthy, but your compulsive desires still bother you. Find out how you can reduce these attacks and achieve your goals.

Increased appetite can be a real problem for those who strive for a healthy lifestyle. Food cravings come on suddenly and often lead to eating foods that don't fit your dietary guidelines. But how to effectively deal with this? By changing your diet and lifestyle, you can significantly reduce their symptoms and get closer to your goals.

Eat more protein
Proteins play a key role in regulating hormones associated with satiety, such as ghrelin and peptide YY. Try to include a variety of protein sources in your diet, including eggs, chicken, fish, yogurt, and plant-based alternatives such as lentils and chickpeas.

Drink enough fluids
In many cases, food cravings can be related to dehydration. When you feel the urge to eat something, try drinking a glass of water first. If that doesn't help, you may actually need food.

Add more fiber
Fiber-rich foods such as vegetables, fruits, whole grains and seeds stay in the stomach longer, keeping you feeling full. In addition, it helps stabilize blood sugar levels, which reduces sudden hunger pangs.

Don't skip meals
Skipping meals can increase hunger and lead to unhealthy choices in the future. Try to eat at regular intervals, including three main meals and two snacks.

Avoid foods high in sugar
Sugar-containing foods cause your blood sugar levels to spike and then drop quickly. This creates a vicious circle of desires. Instead, choose foods that release energy gradually, such as nuts or fruits.

Exercise regularly
Exercise not only helps you stay fit, but it can also reduce food cravings, especially those associated with stress. Even a 30-minute walk can significantly improve your well-being.

Get enough sleep
Lack of sleep can lead to increased levels of hunger hormones such as ghrelin and decreased levels of satiety hormones such as leptin. Try to sleep 7-8 hours a night to control your appetite.

Manage your stress
Stress is often the cause of emotional hunger. Find ways to reduce it, such as through meditation, breathing, or activities that bring you joy.

Learn to distinguish hunger from food cravings
Hunger is a physical need, while food cravings are often psychological in nature. If you feel the urge to eat something, stop for a moment and ask yourself whether you are really hungry or whether you are seeking food out of habit or out of emotional need. Drink a glass of warm water. This will temporarily satisfy your food cravings.



Source link

Verified by MonsterInsights