How To Control Hunger and Cravings

 

 

How do you control your hunger and cravings? Especially in between your meals?

What are the best snacks to control hunger and cravings? It can be frustrating to lose weight while trying to control both but it is possible.

Hunger and Cravings are normal cues that we have to deal with.

The difference is the intensity and frequency of the hunger and cravings.

In this article, I’m going to talk about the best snacks I recommend to manage hunger and cravings and what common snacks to have in order to manage hunger.

 

First let’s define hunger and cravings.

 

Hunger is a way your body is telling you it needs food. It can be satisfied with ANY food.

Hunger can intensify your cravings and can ONLY be satisfied by certain types of food. It is specific to the person. Most common categories are sweet, savory, crunchy, or salty. The foods you crave for tend to be foods that are energy dense (cakes, fried foods, candy, chips, etc).

It is rare that people will crave more nutrient dense foods like fruits, vegetables, or  whole grains.

 

Top 5 Foods I Always Recommend For Hunger

 

Greek Yogurt

Greek yogurt is one of the best ways (if you like yogurt) to help “push” hunger away in between meals. Choose low or non fat Greek yogurt to help control your hunger in between meals. You don’t need to have a non flavored one – as long as it is good source of protein (Greek yogurt that has around 12-15 grams of protein).

 

Fruit

Many of clients that have blood sugar issues tend to stay away from fruit because it has “sugar”. However, fruits are also a good source of fiber and high water content which helps manage hunger in between meals. All fruits are good – as long as you like them.

 

Cheese

Cheese can be calorie dense food but also a good source of protein, calcium, phosphorus, and zinc. When picking cheese as a way to manage hunger – it is best to pay attention to how much you are eating – especially when you are watching tv, doing chores, or trying to do something.

 

Protein Drink/Bars

Easy to implement, lower calorie, and convenient, many of clients drink protein shake in between meals if they feel hungry. Most of the protein drink in the market tend to be under 200 calories and some have added vitamins, minerals, and fiber (which helps with fullness). This would be the preferred choice.

Protein bars are less straight forward – and tricky with marketing. Look for the total protein content per bar of 20 grams of more and under 200 calories. Many of the protein bars available tend to be more calories per protein they serve so be careful of these if you are going to use these regularly. This would be second choice if you don’t like protein drinks.

 

Water

While technically not food, I ask my clients this – are you drinking enough water throughout the day? A really simple way to know if you are drinking enough water is if your pee is light yellow. The darker your pee is, the more likely you are under drinking water.

 

Cravings – What to do with them

 

Before I get into specific foods with cravings, I will tell you strategies to make sure you learn how to control cravings.

In my experience working with clients, cravings cannot be 100% eliminated. They can be managed, however. So this next part is focusing on strategies that will help manage those cravings.

With that being said, there is no specific foods that will will work for all.

Cravings are specific to the person – they usually involve something that is sweet, crunch, salty, savory (aka highly processed foods). Rarely will someone crave for fruits, vegetables, or something minimally processed.

To manage the intensity of those cravings, ask yourself:

• do most of my meals have plenty of protein, fiber, and water?
• do I skip meals?
• are most of my meals mostly minimally processed foods as suppose to fast or convenience foods?
• what can eat instead in place of the usual craving? Some examples:
  • regular chips vs baked chips
  • regular chips vs popcorn
  • buttered popcorn vs regular popcorn
  • regular ice cream vs reduced calorie ice cream
  • regular soda vs diet soda
  • coffee drink vs reduced calorie drink

 

The key with cravings and hunger is to control the intensity by staying consistent with your meals and making sure your meals are as good as they can be.

If you are hungry or crave something at night and have a hard time stopping, read this. 

With at being said, the best foods that can manage cravings is that you stick to. There is no one size fits all answer.

Do your best to find substitute with foods or if you need more customized support – work with me!