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5 EASY Tips to Manage Food Cravings!

Nutrition Food Cravings

One of the most frequently asked questions is “How do I manage my food cravings?” and while the answer may be different for every person and their individual temptations, there are definitely things you can do to move through these cravings with a bit more ease. Read through these EASY suggestions to find some new ways to help you more effectively manage your cravings and feel more confident in adhering to your nutrition plan!

Make sure your meals are filling!

Funny enough sometimes you are craving food cause you are ACTUALLY hungry. When working with my clients I find the number one cause of this is not eating well balanced and filling meals. Ensure every meal you consume has a good amount of protein (more than 20g of protein to be more precise) along with fibrous carbohydrates (like whole grains, fibrous fruits and vegetables) and also a portion of healthy fat since this combination increases satiety (the feeling of fullness). Protein, fiber and healthy fats also keep post-meal blood sugar levels stable which keeps you focused and energized and less likely to crave sweets throughout the day. 

Ensure you are well hydrated!

Drinking plenty of water can actually help you feel fuller and have more control over your appetite throughout the day. The “I am thirsty” and “I am hungry” signals come from the same part of your brain so drinking at least 60 oz or more of water every day will ensure you are well hydrated and this will not be an issue.

Stand up and get fresh air!

It is easy to let cravings grow by ruminating on them and one of the most effective strategies is to get up and go for a short walk outside. Even if you go for a walk down the hallway, talk to a friend or colleague or just put the sun on your face and take a few deep breaths it will allow you time to reset your focus on something else other than your craving. Remember cravings are very temporary and instead of fixating on them just give yourself a brief change of scenery and most likely you will move beyond it without an issue. 

Eat or Drink the Opposite!

It sounds counterintuitive but if I am craving something sweet and eat something slightly bitter or bland the craving tends to diminish in severity or go away completely. One trick for sweet cravings is doing ½ cup of decaf coffee with some whole milk and glutamine. The glutamine and whole milk (or half and half works too) helps stabilize blood glucose levels while the bitter from the coffee can help redirect your palate. If you are not a coffee drinker, green tea with glutamine and a splash of milk works just as well. If you are wanting salt I encourage clients to try fresh vegetables like carrots, cucumber or celery or raw, unsalted nuts like almonds, cashews or pecans. 

Surf the Craving

Finally please remind yourself that cravings are temporary and the more often we cave to them the stronger they become. Surfing the craving means riding it out, being able to sit with it and accept it is temporary and then it will slowly go away. Just like a wave comes in and can hit hard, it also eventually recedes. Remember, delaying instant gratification is paramount in changing behaviors, especially with food and eating behaviors. You need to get comfortable with sitting with these feelings and the faster you are able to do that, the faster you will overcome them.

Working through cravings and old eating habits takes time, practice and patience. The more you use these tools and techniques and become self aware of your inner dialog that plays around these choices the easier not giving into cravings and temptations will become. You CAN do this!

-In Health & Happiness, Jessica Murgueytio

Nutrition Therapy Services

R2P is proud to offer individual nutrition counseling with our new registered dietitian, Jessica Murgueytio. Personalized nutrition helps your body function optimally and increases the body’s ability to heal and strengthen itself. Both In-Person or from the comfort of your home, get started with your Nutrition Plan Now. Learn More Here!

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