How to cut cravings?

[tigressA]

I want to generally start eating better and lose a bit of weight, so I need tips on how to cut out bad and/or empty calories and reduce cravings for foods that are bad for me.

 

I think I eat fairly well already. I stay away from red meat, condiments/salad dressings, soda and alcohol. I eat vegetables, cook with olive oil, etc. The only remotely sugary drinks I indulge in are tea and fruit juice, but I use real honey to sweeten my (green) tea and drink only 100% fruit juice, diluted with a bit of water. I go out to eat/order takeout twice a month at the most.

 

However, I hate salad and like very few fruits. I love ice cream and chocolate-chip pancakes, with syrup of course, and donuts and cookies. When I was visiting my dad and his girlfriend two months ago, I ate loads of things I hadn't been eating for awhile that I knew were bad for me. When I was doing my live-in caretaker job last year I was at my heaviest-ever weight--135. I've been at 125 for a couple months now.

 

The only reason I'm eating as well as I am is because I'm living with my boyfriend and I've sort-of adopted his eating habits. He doesn't have much of a sweet tooth, so he never buys ice cream (my #1 vice lately) or things like brownie mix. He also prefers to buy fresh or plain products--making tomato sauce from fresh tomatoes rather than buying ready-made sauce, and seasoning plain rice instead of buying rice with seasoning packets, for example. I'm gradually getting used to that, but I grew up with convenience and I usually make things 'semi-homemade' like Sandra Lee while BF has no problem with making plenty of things pretty much from scratch.

 

Before I get way off-track, my point is that I'd like to learn how to at least reduce my craving for foods that are bad for me. I already know that my surroundings and circumstances are a heavy influence. If I were living alone, or with my dad, I'd likely be 10-20 pounds heavier than I am now. I can't eat whatever I want with no consequences anymore--my metabolism has slowed down and I am much more likely to gain and keep weight I used to struggle to merely gain. I need to build and sustain willpower to maintain good eating habits on my own and not rely solely on my circumstances because if empty calories are in front of me, I will eat them.

[tman666]

My advice might be a little different from what others might post on this, but here's my $.02: you can't completely curb cravings, and the more you ignore them, the worse it will get.

 

Have you ever backpacked into a real remote area for a long period of time? You are generally eating things such as oatmeal, nuts, dried fruits, clif bars (or similar), hammer gels (or similar), and pre-made freeze dried food. Complete nutrition is not a problem. What does start to happen, however, is that you start to crave what you don't have: cheese, burgers, pizza, cold fizzy drinks, hot wings, fresh fruits and vegetables, etc.

 

Think of dieting in the same light. If you completely deprive yourself of certain foods/drinks, you'll feel like you're missing out, and you'll end up craving them more. The greater the temptation, the more likely you are to go overboard and sabotage your efforts.

 

A better approach, in my opinion, is to educate yourself on the effects of simple vs. complex carbs, fats, proteins, alcohol, etc. and work it in to the greater context of your diet with regards to timing/amounts/etc. You can still work in a brownie a few nights per week and lose bodyfat. Again, think sustainability, not quick results. The best diet is the one you can stick to over a long period of time. Obviously if you're looking for quick results, the "cleaner" (which is sort of a goofy term, honestly) you eat the better. However, I know from personal experience that over the long term, you need to be able to treat yourself to the foods/desserts/drinks you enjoy. Knowledge and context are key.

 

One other tool that has helped me immensely (and is incidentally gaining a lot of momentum in the fitness world) is LeanGains Intermittent Fasting. I have seen improvements in both my physique, athleticism, and general health since starting, and from your description of your goals, I would venture that you would also benefit. I'm not going to go into too much detail, but Martin Berkhan's website should answer all of your questions if you have them.

[SmileFace]

I was very wary when I first seen Tman mention IF. Since I didn't like the concept of daily fasting. Since it isn't really fasting. Anyway I have been doing IF for about 2 weeks and absolutely love it. I believe you can not out train a bad diet. That being said I believe diet has tons do with losing/maintaining weight.

 

Like Tman said a good diet is one you can stick to over a long period of time. It is great to restrict certains food from diet and eat "clean" but it boils down to calories in calories out. So having that brownie will not kill your diet but having 3 would. Anyway, I don't want to go on but eating clean allows you to eat more food and stay full. So that is one way to cut crazings. Higher quality food keeps you fuller longer, so that may be one to cut cravings. Ok, to get onto my point about IF. Since you are eating within a 8 hour period. You are able to eat your daily calories from higher calorie foods. Ugh...I will finish my statement when I get out of work

[HeartOfAPhoenix]

Easiest way of cutting out sweets like cookies, chocolate, or pretty much every sugary food is by drinking a protein shake, from my experience anyway.

 

 

This is the best tasting protein shake I have found, others should have the same effect. With this one if you add 1.5 scoops of powder, 1 cup of water, and 3 to 5 ice cubes into a blender, then mix it up it tastes very similar to a 3 musketeers candy bar. If you do it the more lazy way (just mix it up in cold water, which with this one can be done easily with a fork) it kind of tastes like a yoohoo chocolate drink.

 

 

 

http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?fromCatId=cat10084&id=OP-1011

[tigressA]

Thanks all. I know that completely cutting cravings would be very difficult for me--I really just want to learn to know how to be able to stop once I start eating, like being fine with just one brownie instead of eating three in one sitting. I should've included this in my original post but I also have trouble with knowing when to stop eating. I usually eat until I feel 'stuffed' which isn't good. I learned bad habits when I realized I wasn't going to gain weight no matter what I ate because of my metabolism. Now that I've retained at least 10 lbs. more than my usual weight for over a year, I'm concerned. I'm basically trying to learn moderation and a proper feeling of fullness. At the very least, I don't want to gain any more weight, and ideally I'd like to lose 5-10 lbs.

 

BTW, I'm not sure if you got the wrong idea from the foods/drinks I mentioned I avoid (red meat, condiments, soda, alcohol). I do like red meat (steak!) but it was never even close to a regular part of my diet so I found it easy to cut out, and I just plain don't like condiments/dressings, soda and alcohol. I don't 'deny' myself those things. Should've worded that part differently.

[HeartOfAPhoenix]

BTW, I'm not sure if you got the wrong idea from the foods/drinks I mentioned I avoid (red meat, condiments, soda, alcohol). I do like red meat (steak!) but it was never even close to a regular part of my diet so I found it easy to cut out, and I just plain don't like condiments/dressings, soda and alcohol. I don't 'deny' myself those things. Should've worded that part differently.

 

 

Red meats are fine in moderation, they provide a very good source of iron and have creatine in them. the creatine isn't enough for you to notice a huge difference in your endurance but it will help a little. The iron supplied in red meats is extremely helpful, most vegetarians lack iron even though green veggies are supposed to be a good supply of it.

 

As far as condiments/dressings, soda, and alcohol goes... simply don't consume them. you said you don't like salad so try a dressing with vinegar to give it more flavor in that case, just stay away from creamy dressings and focus on buying oily ones (italian, vinegarette, ect).

[Star Gazer]

My advice might be a little different from what others might post on this, but here's my $.02: you can't completely curb cravings, and the more you ignore them, the worse it will get.

 

Have you ever backpacked into a real remote area for a long period of time? You are generally eating things such as oatmeal, nuts, dried fruits, clif bars (or similar), hammer gels (or similar), and pre-made freeze dried food. Complete nutrition is not a problem. What does start to happen, however, is that you start to crave what you don't have: cheese, burgers, pizza, cold fizzy drinks, hot wings, fresh fruits and vegetables, etc.

 

Think of dieting in the same light. If you completely deprive yourself of certain foods/drinks, you'll feel like you're missing out, and you'll end up craving them more. The greater the temptation, the more likely you are to go overboard and sabotage your efforts.

 

A better approach, in my opinion, is to educate yourself on the effects of simple vs. complex carbs, fats, proteins, alcohol, etc. and work it in to the greater context of your diet with regards to timing/amounts/etc. You can still work in a brownie a few nights per week and lose bodyfat. Again, think sustainability, not quick results. The best diet is the one you can stick to over a long period of time. Obviously if you're looking for quick results, the "cleaner" (which is sort of a goofy term, honestly) you eat the better. However, I know from personal experience that over the long term, you need to be able to treat yourself to the foods/desserts/drinks you enjoy. Knowledge and context are key.

 

 

Your sweet tooth can be satiated a number of ways...involving fruit. I realize you said you don't like fruit, but have you tried smoothies with all fruit and chocolate protein powder? Or raisins or dried cranberries? In short, have you tried all fruit? There's something for everyone.

 

The chocolate Fiber One bars are yummy.

 

When I get a serious chocolate craving, I allow myself 3 dark chocolate Hershey kisses - only 60 calories! I savor them. The dark chocolate has such a strong and smooth scent and flavor that totally satisfies my craving.

 

There's also a type of Extra Gum called Mint Chocloate Chip that tastes JUST LIKE ice cream! And of course, when I MUST have ice cream, I eat Skinny Cow, or chocolate flavored Yoplait... But these are my last resort choices, as I try to avoid artificial sugars as much I can.

 

I really do think you have to indulge your cravings - in moderation and through wiser choices - otherwise you risk going on a sugar binge.

[Feelin Frisky]

The only way I can succeed with a diet is by making sure everything is planned out and ready for a few days in advance and just eat only what's on that plan. There is no room there for "cravings" at all. EVER. Once I act on cravings it a lost cause. They say "if you fail to plan, you plan to fail" and they are right. It's up to you after you've achieve your goal how much you want to entertain cravings. Good luck.

[tman666]

I also second the concept that HeartOfAPhoenix mentioned. Drinking a large protein shake before, for example, going out to dinner with friends or going to a cook-out will help you be much less likely to pig out. Another strategy (if you know you're going to be in a situation where you're going to hog it up) is to have as much as you want, but limit your food choices: load up on meats/beans/etc. instead of desserts, chips, bread, etc.

 

I like big meals too. That was one of the big draws of IF for me: I can still eat big honkin' meals. Like SmileFace said, calories in vs. calories out are what rules for weight loss (see the "Twinkie Diet"). However, for body recomposition, macronutrient breakdown matters as well. For this reason, I recommend that folks try to meet a specific protein requirement per day (let's say 130 grams). Once this is met, the remainder of your calories can pretty much be whatever, depending on your activity level. If you've trained that day, carbs are a good bet. If not, decrease carb intake. It's a very (very) simple form of carb cycling, but it's effective.

 

As far as knowing when to stop with certain treats, you might try "mixing" them with other foods. For example, instead of having a big bowl of ice cream for dessert, have a small scoop with a cup of greek yogurt. Sure, it won't be quite as amazing as diving into a big bowl of ice cream, but it'll get the job done, plus you'll be getting in some extra protein. I've found that greek yogurt is so filling that a lot of times, the addition of it to desserts alone will keep me from going back for seconds.

 

I haven't figured out how to self-moderate with peanut M&Ms though... That's one of those foods that I simply have to walk away from and forget about, or never start eating. I can't just have a few.

[tigressA]

I'm not a fan of fruit because of the taste, in combination with the texture. I suppose changing the texture could help, like SG's smoothie suggestion. Dried fruit = :sick:. I guess I try to make up for my lack of fruit intake by drinking fruit juice--only, as I said in my first post, if it's 100%. I don't buy the stuff that has fillers in it.

 

BF has gotten me into nuts, somewhat. I really like pistachios and peanuts. Almonds are good, too. Those have helped me move away from the chips and popcorn; I don't see the appeal in those at all anymore (I used to eat chips and popcorn like there was no tomorrow ). And I LOVE peanut butter. Sometimes I'll eat a spoonful of peanut butter drizzled with honey. One thing I love is that Just Bunches cereal from the makers of Honey Bunches of Oats, where you get only the bunches of crunchy granola. Is there anything similar out there I could get?

 

I've never tried protein powder/shakes, but they look like they would help, so I'll consider giving them a whirl.

[tigressA]

I think to an extent I am still in denial about how my body has changed. I don't like other people agreeing with me when I say something about it. I am still chafed by that. I'm still used to the "You're so thin; I bet you don't even work out and you eat whatever you want, lucky girl" comments. I smile at those now instead of complain about them and wish they were still true. Last night I told BF I was really craving ice cream and he said, "You're going to be a top model; models can't have ice cream. And weren't you talking about reducing your dairy intake?" I groused a little bit and begged him to go to the nearest gas station with me to get ice cream. It's like it's fine for me to admit I shouldn't eat a particular something or I've got a slight muffintop, but when someone else does I go on the defensive and do exactly what I know I shouldn't just to spite them and 'show' them, in a sense, that I can still do what I used to (eat what I want and not gain a pound). I got a pint of Ben & Jerry's Half Baked last night and it was nearly half gone when I was done with it.

[Ms. Joolie]

Maybe write out a list of the things you are craving. Are you craving sweets? Salty items? Carbs?

 

Find out what's behind the cravings if you can. Are you really hungry for food or is it something else you are feeding? I mean, not every craving is a good one. For example, the nicotine addict is going to crave nicotine. You might be craving certain junk foods simply because your body is wired to crave them now. You don't want to feed any addiction to junk foods. I think the focus would be better off on what foods work best in your diet.

 

This week I have begun eating a much better diet. I am drinking lots of water, and eating lots of veggies. I am pretty much staying away from processed food in any form. I find that I am very satisfied on this diet and recognize my cravings as just cravings. I am feeding my body real food now, as opposed to the unbalanced quick "survival food" items I would put together and call meals. I haven't given in to cravings and my diet feels balanced enough not to. I don't want to give into the cravings.

 

Of course it helps because I have restricted my diet. I've been eating a vegan diet, have eliminated grains for now and will avoid soy.

 

 

Sidenote - in an effort to clean up my diet and my system, I have been following what is called "water therapy" for the last few days, in which you drink lots of water in the mornings. It seems to leave me more refreshed during the day, and I like that feeling. I think it helps me to stick to a cleaner diet, too.

[tman666]

I think to an extent I am still in denial about how my body has changed. I don't like other people agreeing with me when I say something about it. I am still chafed by that. I'm still used to the "You're so thin; I bet you don't even work out and you eat whatever you want, lucky girl" comments. I smile at those now instead of complain about them and wish they were still true. Last night I told BF I was really craving ice cream and he said, "You're going to be a top model; models can't have ice cream. And weren't you talking about reducing your dairy intake?" I groused a little bit and begged him to go to the nearest gas station with me to get ice cream. It's like it's fine for me to admit I shouldn't eat a particular something or I've got a slight muffintop, but when someone else does I go on the defensive and do exactly what I know I shouldn't just to spite them and 'show' them, in a sense, that I can still do what I used to (eat what I want and not gain a pound). I got a pint of Ben & Jerry's Half Baked last night and it was nearly half gone when I was done with it.

 

While the natural, knee jerk response to having your insecurities validated is to get put-off, you could be doing yourself a huge disservice allowing yourself to be. If people sense that the answer they give you displeases or offends you, they'll be much less honest about the opinions that they give.

 

A good thing to keep in mind when receiving constructive advice from qualified individuals is that they should be commenting on your body, not YOU. If you make the distinction in your mind, it's easier to take the feedback and use it to your advantage.

 

If you deem the source unqualified, however, they could just be being haters (or ignorant).

[tigressA]

While the natural, knee jerk response to having your insecurities validated is to get put-off, you could be doing yourself a huge disservice allowing yourself to be. If people sense that the answer they give you displeases or offends you, they'll be much less honest about the opinions that they give.

 

A good thing to keep in mind when receiving constructive advice from qualified individuals is that they should be commenting on your body, not YOU. If you make the distinction in your mind, it's easier to take the feedback and use it to your advantage.

 

If you deem the source unqualified, however, they could just be being haters (or ignorant).

 

Thanks, Tman. The dumbest thing is that I'm getting so put-off and am so preoccupied by this in the first place. I'm 5'7" and me being 125 lbs is actually NORMAL. I could (and did!) weigh 10 more and still look good. But I feel I look best when I'm between 110-115. It's what I'm used to. I look pretty much the same when I'm clothed but I 'feel' different with the extra weight and I can see it when I'm naked and I don't like it. The modeling is making me even more conscious of it--I'm always trying to pose during shoots in ways to make myself look thinner, sucking in my 'gut'...it's hard. I feel resentful that my body has 'betrayed' me already and that I now have to change my habits just to make sure I at least stay at the weight I'm at now and don't gain anymore, never mind lose weight.

Edited August 10, 2011 by tigressA

[Star Gazer]

I feel resentful that my body has 'betrayed' me already and that I now have to change my habits just to make sure I at least stay at the weight I'm at now and don't gain anymore, never mind lose weight.

 

Oh, I feel you! Welcome to getting older! Staying in shape only gets tougher! Argh!

[antinko]

Drinking more water will help stave off cravings as it leaves you feeling 'fuller'.

[Forever Learning]

Drinking more water will help stave off cravings as it leaves you feeling 'fuller'.

 

that (water), taking a multi-vitamin, exercising, and eating the right foods that burn slowly through your systems on the glycemic index keeping a stable blood sugar. those are not usually the tastey foods but they do the trick when push comes to shove in the bloodstream and keep you more satiated.

[FitChick]

Jillian Michaels said that if you have a sweet tooth, you will always have it and you just have to be disciplined. She admits to being a sugar addict. Misery loves company! I go through phases when I eat lots of sugar, then go for long periods without or with just a snack here and there. It's generally an emotional, comfort thing for me. When I was a kid, we seldom had sweets of any kind and I always envied the other kids. When I grew up I decided to make up for lost time! However, I have never been fat because I just add it into my daily calorie intake, even if it means I only have candy for lunch. I eventually crave real food and eat properly again.

 

However, if an anti-sugar-craving pill was invented that was safe, I'd take it!

[denise_xo]

Here are some healthy snacks that I like:

 

Fresh/raw sugar beans

raw pieces of swede

raw carrots

various nuts

edamame beans

cherry tomatoes

various berries

celery

 

I also second the drinking water suggestions.

[Els]

Heh, what I usually do is actually go out and buy one brownie. Just one. And walk all the way home. Then I keep the brownie on the table and promise myself that I will eat it at night.

 

Half of the time, when night falls I've already lost my craving and can store the brownie in the fridge.

 

If I haven't lost my craving, well, I eat the brownie, and when I'm done all the shops are closed and I can't get any more.

 

I know this is really weird, but it works for me. I can't just 'get rid of the cravings', they'll hanker at me til I buy the food at least. :/

 

Sometimes I take a piece of dark, low-fat chocolate whenever I feel them coming on. That works too.

[Star Gazer]

Another thing you might want to consider is whether you're eating enough and often enough throughout the day. I normally am a salt/crunch-craver, not a sweet-craver. However, when I haven't eaten consistently throughout the day to starve off hunger and give me a consistent source of energy, I find myself craving a sugary (as opposed to a craving for chocolate specifically ). I think my body knows sugar will give me an insant boost of energy (only to come crashing down later - wah), so it craves it.

 

Just something to think about.

 

Also, I wouldn't rely on nuts as a snack. They are calorie and fat-dense (although good fats), and you have to eat a ton of them (and thus a ton of calories) to feel satisfied.

[tigressA]

Another thing you might want to consider is whether you're eating enough and often enough throughout the day. I normally am a salt/crunch-craver, not a sweet-craver. However, when I haven't eaten consistently throughout the day to starve off hunger and give me a consistent source of energy, I find myself craving a sugary (as opposed to a craving for chocolate specifically ). I think my body knows sugar will give me an insant boost of energy (only to come crashing down later - wah), so it craves it.

 

Just something to think about.

 

Also, I wouldn't rely on nuts as a snack. They are calorie and fat-dense (although good fats), and you have to eat a ton of them (and thus a ton of calories) to feel satisfied.

 

Good point. It's been years since I've eaten even the cliched 3 meals a day (though I read it's better to eat 4-6 small meals throughout the day, etc). I'm used to not eating for the first time until late afternoon and eating at night. It's close to noon here; I've been up for 4 hours and haven't eaten anything.

 

Denise--edamame RULES. I love it. But when I saw it at the grocery store it was so expensive.

 

I finished the second half of the Ben & Jerry's pint last night. Felt pretty guilty afterward.

[Els]

Another thing you might want to consider is whether you're eating enough and often enough throughout the day. I normally am a salt/crunch-craver, not a sweet-craver. However, when I haven't eaten consistently throughout the day to starve off hunger and give me a consistent source of energy, I find myself craving a sugary (as opposed to a craving for chocolate specifically ). I think my body knows sugar will give me an insant boost of energy (only to come crashing down later - wah), so it craves it.

 

Just something to think about.

 

Also, I wouldn't rely on nuts as a snack. They are calorie and fat-dense (although good fats), and you have to eat a ton of them (and thus a ton of calories) to feel satisfied.

 

Oh, yep, seconded, all of the above. I can usually differentiate my hypoglycemic sugar cravings from emotional ones though, but that doesn't mean that it isn't just as real.

 

I don't really get why people tout nuts as weight-loss snacks, to be honest. Sure, they have 'good' fat, but when you are trying to lose weight, 2000+kJ/100g is a very prohibitive number.

[Ms. Joolie]

I can usually differentiate my hypoglycemic sugar cravings from emotional ones though, but that doesn't mean that it isn't just as real.

 

Great point here. Also, depending on what you are craving (salts, sugars,carbs, etc), there could be a very real reason the body has for doing that.

 

It's important to see what you are craving: is it sugar because you haven't eaten? Is it salt because you lack your natural supply of salt or because your inner body system is out of balance in someway?

 

Sugar and salt are in our bodies naturally, but when we start reaching for these substances through ice cream and potato chips is when it's a signal, if not of physical needs then of emotional ones! Sometimes our emotions are just so out of whack that it interferes with our diet, diet interferes with our emotions, and a whole cycle gets built.

 

There's a whole world behind our addiction to sugary/salty foods. I think the best method, as always, is still to focus on overall well-being. With our well-being as our focus in all areas of our life (diet included), we weed out what we don't really want and make better choices.

 

Also, I think giving into any sugar/salt addiction is playing with fire. It's hardly the indulgence we think it is. We know junk food isn't any good for us! Pleasure is good, finding pleasure in junk food is questionable.

 

All that being said, while vegetarian for many years, I am only just committing to a new, much healthier and happier diet. Better now than later! Besides, I want to be healthier than I've ever been by the time I'm 3-0 this next May.

[bslchump]

Oh, yep, seconded, all of the above. I can usually differentiate my hypoglycemic sugar cravings from emotional ones though, but that doesn't mean that it isn't just as real.

 

I don't really get why people tout nuts as weight-loss snacks, to be honest. Sure, they have 'good' fat, but when you are trying to lose weight, 2000+kJ/100g is a very prohibitive number.

 

I've always wondered about this. The same thing about fruits because they are so high in sugar. But then I try to picture this scenario:

 

Guy 1: Hey, that guy is really obese! How do you even get that way?

Guy 2: That guy? Oh man. He eats SO much fruit and snacks on pistachios ALL THE TIME!