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KATHYWMN's Photo KATHYWMN Posts: 28
3/11/19 8:58 P

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I stop, pause, and take time to run my mind through a series of thoughts:
WHY am I doing this diet thing in the first place?
How hard have I worked already?
Is there something I can have instead of what I'm craving that is healthy?
How will I feel in 10 minutes if I cave?
How will I feel in 10 minutes if I remain self-controlled and strong?
Remember, this is conditioning. If I resist now, it will be easier to resist next time.
By the time I've put my mind through these hoops, the craving is gone, if not surmountable.
DON'T sell yourself short! Make it count! You CAN do it!

"There is nothing of greater value to God than the wellbeing of your soul."

Kathy


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ELENGIL's Photo ELENGIL Posts: 1,280
3/8/19 6:28 P

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Honestly, when I start to get cravings that feel like they want to take control, a day or two of fasting usually does the trick to get me right back on track.

I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
LIZA4HEALTH's Photo LIZA4HEALTH SparkPoints: (1,896)
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3/8/19 1:46 P

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I make a deal with myself... Eat ________ first, and if I'm still hungry later, I'll let myself have a little of the craving. For example, last night for dinner, I was craving a big greasy meal of chicken fingers and french fries... I made the deal with myself: eat 280 calories worth of vegetables. If you're still craving it afterward, you can have some chicken and fries. Ate my peas, and voila, no more craving. I was stuffed!



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CASTAWEIGH19's Photo CASTAWEIGH19 Posts: 84
3/8/19 8:24 A

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I went through the worst time of my life when I learned what carbs and sweets tasted like. I was never an avid sweets eater until I moved in with the wrong people. They were all about their food and junk.

So, I began to wonder how to pull away from the carbs and sweets. This was so unlike me. It wasn't until this past January/February that I finally rid myself of the horrible cravings. I was craving ice cream, bread, chocolate, and cakes..

As a diabetic this was killing me. No matter what I tried... Not buying the junk food, chocolate, soda.. That should have worked.. Right? Nope.. So, back to this January/February...

I began to give up things one at a time. Some kinda went hand in hand. Once I fully gave up the crappy Processed foods and soda.. My cravings went away. I decluttered my brain from all the junk. Processed foods and soda makes you crave the unhealthy things.

I have been process food and soda free since the last week of January, but I didn't realize it until February 4th. That is how I did it.. It may not work for you.. I really pray that you find a way to curb the cravings..

If you crave sweets like gummy bears etc; eat strawberries
If you crave just something sweet in general or carbs; eat a frozen grape
If you crave Chocolate; eat a few beets
If you crave potato chips; eat some dehydrated fruit (be careful or mindful with portion size; because dried fruits can contain a lot of sugar and we tend to lose focus on how much we eat)...

If your body is craving something with high carbs; eat a spoonful of peanut butter or a low fat chocolate pudding. I buy the 1 cup puddings every once in a while and they last me a couple of months.

You get what you put into your goals. If you aren't happy with what you get; change what you are doing..


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VEGANLADY1978 SparkPoints: (3,062)
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2/17/19 9:26 A

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I snack on raw baby carrots.

RUSTY_WOODS Posts: 879
2/16/19 6:23 P

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I don't. I don't have cravings, because I eat very low carb. Sometimes, social situations/boredom cause you to want to just eat like others.. but all the foods which caused cravings, I simply got rid of them. If I do something stupid, like cave in to not stand out at a restaurant, then I would start having cravings, almost immediately, and have to spend several days before I got back into ketosis, but it's been a while.

I don't see how any of you can stick to a diet, if they don't eliminate your cravings.. I couldn't do it. Hopefully, foods that cause cravings for you.. are not a huge part of your diet.




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MONEYSTRETCHER's Photo MONEYSTRETCHER SparkPoints: (10,200)
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2/14/19 8:27 P

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I cannot eat too many carbs, sugar, or many artificial sweeteners. I just want more. I thumb through recipes of things I can have. Or think of them when I'm not home. Because I can have them I'm good. I don't feel deprived.

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JUNEPA's Photo JUNEPA Posts: 13,610
2/11/19 5:30 P

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-eat enough daily especially protein, fat and fibre, but also adequate carbs, vitamins, minerals, calories, so that I know I don't need anything more

- get busy - both for being active and for deflecting my thinking away from cravings

- drink something tart, like kombucha or lemon water or apple cider vinegar

- brush my teeth

- remind myself that food is fuel to maintain health and fitness and I don't want to undermine these objectives

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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RADIOBOY's Photo RADIOBOY SparkPoints: (56,188)
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2/11/19 1:05 P

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I go down the basement and find something to do.

Old enough to know better. Young enough to do it again. Crazy enough to try


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MICHIGAN4MOM's Photo MICHIGAN4MOM Posts: 888
2/11/19 10:40 A

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At about day 4 and 5 of giving up sugar I just wanted to eat everything in sight. I let myself eat anything but sugar. I remember eating peanut butter by the spoonful emoticon but it got me through. I felt like I was PMSing but I don't have that at the moment, my daughter brought it to my attention that I was going through sugar withdraw. And a few days later it broke and the cravings were gone. I went from eating multiple candy bars daily or cookies and ice cream at night. Having a snack every night, drinking beer or wine with the hubby often to having a cup of tea in the evening. It is really strange. Hope you have worked through it emoticon

Candace/Eastern Standard Time


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MICHIGAN4MOM's Photo MICHIGAN4MOM Posts: 888
2/11/19 10:30 A

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I have eliminated the excess sugar out of my diet and most of the cravings have gone away. Now I can curb them with natural peanut butter & crackers, nuts, cheese. Sugar free yogurt. So thrilled cause I used to be a candy, cookie, cake, ice cream fiend daily.

Candace/Eastern Standard Time


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VEGANLADY1978 SparkPoints: (3,062)
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2/11/19 9:48 A

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Snacking on crunchy things like raw baby carrots or sugar snap peas.

Edited by: VEGANLADY1978 at: 2/11/2019 (09:48)
CANDACEWRHODES's Photo CANDACEWRHODES SparkPoints: (45)
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2/9/19 7:09 P

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First you want to ask yourself is it a craving for food or a craving for something else that's not being fulfilled. Like being bored, stress, loneliness etc.

If it's not an emotional craving but an actual food craving then I say just eat it. Having 1 bite or piece of whatever you're craving won't drastically throw you off your health/fitness goal. You want to be reasonable and eat it in moderation.

What will throw you off your goal is binge eating. If you're eating healthy and at your required calories 90% of the time then it's not an issue to use the extra 10% on foods you absolutely love.

Life is about enjoyment and part of that is eating what we love.

WOLFSPIRITMOM's Photo WOLFSPIRITMOM SparkPoints: (95,718)
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2/5/19 8:30 P

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I have upped the good fats in my diet and protein so all my cravings have gone away.

Live in BC. Leader Corrosion of Conformity
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PARICARP's Photo PARICARP Posts: 298
2/3/19 3:08 A

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As said by other posts, cravings can be a multiple of things. If actually boredom, I'm a huge fan of gum at work. At home, I'll make a simple hot chocolate with 1/2 tbsp plain cocoa powder, a little sweetener, 6 oz of hot water, and splash of milk.

Otherwise, cravings often mean your body actually needs something it's not getting.
If you're craving things like bread and pastry, it might be a sign you're not eating enough carbohydrates with your meals (also thinking this because of the meals you listed like bun-less burger, bacon and eggs, etc). Even bread and pastry can be a part of a healthy life style, especially if they're complex carbs like whole wheat, whole grains, fruit/veg. To start, just track it in the food tracker. There are complex carb ingredient swaps for every meal, so you can pick what you like!

If it is the case that you're trying to eat low carb, personally, I think deprivation makes you want things more, and I think your coffee and croissant example actually shows this-- once you realize you can have it, it's not so appetizing.

Edited by: PARICARP at: 2/3/2019 (03:09)
UNIQUEBMOM's Photo UNIQUEBMOM Posts: 21
1/31/19 10:01 P

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I agree with the getting busy with a project. i have been trying to refocus into another task i want to complete... but that only works for so long..

VALMA2's Photo VALMA2 Posts: 85
1/29/19 5:18 P

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I eat more fat and protein and make sure I don't eat too many carbs.

ENGINEERMOM's Photo ENGINEERMOM Posts: 1,179
1/29/19 2:11 P

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I try to figure out what, exactly, I'm craving, and then find other ways to accommodate that.

Something sweet? A piece of fruit might fix that

Something chocolate? I have several recipes for chocolate items that fit my dietary requirements better than a straight bar of chocolate, but sometimes I do just have the chocolate, if it's what I really want

Personally, I need real food for an afternoon snack, not just a cup of tea. A small sandwich, a piece of whole-grain toast topped with half an avocado, just a plain whole avocado paired with a piece of fresh fruit, a handful of nuts with some chocolate chips, air-popped popcorn paired with some sliced turkey pepperoni - I aim for high-fiber paired with either fat or protein for my snacks.

Take life one day at a time - enjoy today before you worry about tomorrow.


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STOPGAINING2019's Photo STOPGAINING2019 Posts: 241
1/29/19 5:24 A

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i buy a small amount of the food and eat it all and then craving over.

Baby steps, baby steps...


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PACEKA1's Photo PACEKA1 Posts: 9,987
1/28/19 9:32 P

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I don't buy the foods I typically crave.

Kathy
Central Time Zone
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"The body is a sacred garment. It's your first and last garment; it is what you enter life in and what you depart life with, and it should be treated with honor."

.....Martha Graham


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ALASKINI's Photo ALASKINI SparkPoints: (47,069)
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1/28/19 7:32 P

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Lately, it's been by giving in to th cravings, but I'm working on that.

BJ

Firecracker Spring 2017 5% Challenge
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Goals: Bring my blood sugar below 6.5; make it a habit to exercise/move/play at least 15 minutes per day working up to 45 minutes; increase my strength, flexibility and mobility to AVOID back surgery & again ENJOY life; learn to love my body as it is, kick the old baggage out the door, and LIVE while I still can!


TOTRIED's Photo TOTRIED Posts: 616
1/27/19 2:39 P

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Eating more fiber helps stops those cravings.

Tip to reduce weight: First turn your head to the right and then turn it to the left. Repeat this exercise every time you are offered something to eat.


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CHANGEPOWER's Photo CHANGEPOWER Posts: 4,879
1/26/19 11:49 A

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CONTRARYWIFE, that is emoticon emoticon

C

Live in the moment


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VEGANLADY1978 SparkPoints: (3,062)
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1/25/19 8:22 P

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Drink black coffee instead of giving in to eating between meals.

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1/25/19 4:36 P

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Well, after ~3 weeks of trying to cut sweets, treats and added sugar out of my diet, an amazing thing has happened. I went out yesterday and decided to treat myself to a coffee and a pastry. I was really looking forward to it. I got my coffee and took a bite or two of the croissant. Then suddenly I did not want it. I had zero desire to finish it. After looking at it for a few more minutes I wrapped it up to bring home. It is still on the counter in the kitchen in case I get a craving, but somehow, I think it's not going to happen.





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MRSSHANNONC1970's Photo MRSSHANNONC1970 SparkPoints: (27,195)
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1/25/19 10:05 A

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I have a protein shake and that does the trick 30g of protein and chocolate to feed my need and it works for me!

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1/23/19 5:14 P

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I fight cravings with protein, which also helps to keep my blood sugar steady (I'm diabetic). I try to get at least 20 grams of protein with each meal and/or snack. A good resource is The Complete Book of Food Counts by Corinne T. Netzer, which identifies macronutrients (calories, fats, carbohydrate, fiber and protein) by food name. Keeping a food journal to track what I'm eating is a godsend. I'm using a "Diet Minder" food/exercise journal. Also a key to fighting cravings has been focusing on the good and better carbohydrates, which can be identified by noticing which carbs have fiber, less or no added sugar and are usually unprocessed. Sometimes you will find a carb food that also has a good shot of protein and fiber, such as what you get in beans and peas. That's fabulous! All fruits and vegetables are helpful in controlling cravings.

I love my afternoon coffee/tea, too, and like to include a starch along with my cuppa. Lately, I've been reaching for a chocolate-chip-cookie-dough protein bar (Kirkland Signature, Costco brand). There's no crunch to this, but I really like the flavor and chewy texture and it blends so nicely with my Earl Grey tea. Each bar delivers 21 grams of protein, 15 grams of fiber, 24 grams of low-glycemic carb and 6 grams of fat (good fat). Is it "processed"? Yep. Can I have it? Yep. Will this disturb my blood sugar levels? Nope. All cravings are zapped and I'm left feeling like I've had sweet treat...a real "tea", like I had as a youngster in London...so satisfying.

All things are possible.


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IMMEDIATEFIG's Photo IMMEDIATEFIG Posts: 402
1/23/19 12:51 P

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I drink a big glass of iced tea (unsweetened). If I'm craving sweet, sometimes a big bowl of chilled grapes will do the trick. Sometimes stalling myself (if I'm still thinking about it in an hour, I'll get a small amount) works. Other times, getting busy with a project.

IMMEDIATEFIG ~ Fig ~
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Member, Golden Phoenix team, BL Swing Into Spring Challenge

You are enough, just as you are. - Megan Markle

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HOTWINGS87's Photo HOTWINGS87 SparkPoints: (3,323)
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1/23/19 8:41 A

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I fight cravings by focusing on how I will feel after I eat the food I've been craving. It's an awful feeling. Not at all worth the fleeting pleasure of chowing down on greasy carbs. That method has helped me a lot lately.



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STATSCAT's Photo STATSCAT SparkPoints: (111,810)
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1/19/19 11:16 A

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Cravings are so hard. I agree with others, it is too acknowledge it and then distract myself. I might have a bath or a glass of water. Distraction is key. If I start I won't stop so for me not starting is key. I also find myself asking will I thank myself in 3 months if I do this (or how will I feel tomorrow). I think distraction is key the craving will go away if you don't keep focusing on it.

ELENGIL's Photo ELENGIL Posts: 1,280
1/18/19 8:53 A

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For me, cravings were very, very hard to control. If I gave in even a little I would go all the way (one cookie? The whole box. One donut? 4. One chip? Rest of the bag)

The only way I was able to exert any control was not starting. I had far more willpower not having that first, which then did not lead to finishing off the rest. If I gave in even a little I'd end up overdoing it pretty much for the rest of the day.

I had to go extreme to deal with it - part of what helped was my intermittent fasting, but mostly it was cutting out sugars and most carbs entirely just to never trigger that craving. I still *want* things sometimes, but it's controllable, whereas the cravings were hormonally deep things which were almost impossible to resist.

I practice intermittent fasting and keto
Diet Doctor Dr. Jason Fung www.dietdoctor.com/authors/d
r-jason-fung-m-d

Intensive Dietary Management idmprogram.com/blog/
Guide to low carb eating www.dietdoctor.com/low-carb/
keto/visual-guides

About The Obesity Code www.bewell.com/blog/q-dr-jas
on-fung-book-obesity-code/

Keto Christina www.youtube.com/channel/UCqP
OAHxdOfG4j2AzLLl27oA
CONTRARYWIFE's Photo CONTRARYWIFE SparkPoints: (6,019)
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1/17/19 11:11 P

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Thanks for the responses. This is my first week so I am still trying to figure out what works. Today I think the cravings were a combination of boredom and some hunger. I normally have a snack midafternoon, too. I distracted myself for a while and then had a small nut snack which kept me until dinner.

I am eating a lot of things I love. Can't maintain a diet of things I don't like. Bacon and eggs for breakfast, a bunless burger for dinner the other night, and I had a big artichoke with butter for lunch. Seaweed and kale chips for tv watching. The tea is a real pleasure, and I have a square of dark chocolate in the evenings sometimes, too. But then I get these cravings for bread and pastry. emoticon

I will take the idea about working things into meals and see what I can do to make the days more satisfying. Still trying to figure out what works. SP is telling me to aim for 1200-1500 calories, which I am managing, but not with 300cal bagels and croissants. :) I've been eating (and gaining weight) in the 1600-2000 range, so maybe I am cutting down too much?





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NIRERIN Posts: 14,634
1/17/19 7:41 P

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Are you being too restrictive when it comes to what you are doing? Are you eating things that you genuinely enjoy? I think that cutting back too many calories and not liking the food that you eat are things that start the countdown clock when it comes to gutting it out until you give up and go back to what you were doing before.

If you really love lattes and pastries then I would say to work them in. You probably don't have room to work them both in everyday, but you probably could pick one or the other every other day. Depending on how many calories you are working with, that might require making sure you aren't also having a glass of wine or a few squares of chocolate, so the latte and the pastry really should be you favorite things. And don't think of it as having to cut everything out, try working in the thing that you truly want the most. Skip the things that you only kinda like and have just because they are there, but plan in what you love.

I would also say to explore some other options that aren't quite what you are having now, but might also come near the spot and still have some nutritional value. So instead of a mocha latte, could you have a glass of warm milk, perhaps with a shot of espresso if you need the caffeine or a bit of cocoa powder for flavor? What about looking for recipes for power balls (can't think of the exact name right now, but it's basically whizzing up some dried fruit and nuts into a little truffle-like ball) so that you're getting a bit of fruit and nut in your higher calorie afternoon snack? How do you feel about baked apples (or other fruits) topped with an oat based crumble or granola? If you really love a good croissant, what about using that as the bread for your lunch sandwich and pairing that with a salad or soup? Have toast, but have it topped with avocado or roasted vegetables. Want chips? Have nachos for dinner, but make sure you are using beans, meat if you eat it, lettuce, tomato, avocado or guacamole, cheese, salsa and making a properly filling meal out of it. You could have meat and vegetables wrapped in phyllo as a healthier but still flaky option. Have your mashed potatoes topping a vegetable laden shepard's pie. I love crackers/bread and cheese and fruit as a hearty snack. I have a brandless bag of wheat animal crackers at work and a jar of peanut butter in the fridge for a larger snack if I happen to forget my lunch and can't go out to get anything else. Try these sorts of variations and see what hits the spot for you and keep working that in. If it doesn't hit the spot, keep trying other alternatives.

If you really love lattes and pastries and cookies and toast and snack foods I think that you should be working them in. Depending on your calorie ranges try to plan in about 200 calories a day for these things (so make sure you're eating at least 1400 cals a day or your are having these discretionary calories every other day or less frequently) and work a 200 calorie serving of what you want most in. You can also try the jasmine tea today, latte tomorrow approach. Get used to that and have jasmine tea two days and a latte on the third. Get used to that and have tea three days and a latte on the fourth. Keep working the latte frequency down from there.

I think that for things to work in the long term you have to hit all the bases. And having tea instead of a latte and pastry is kind of like forgoing your favorite dress for a pair of shorts. You're likely going to be fine until you have to go out of the house, but it's not covering everything that the dress was. You don't have to find the solution that will work for the rest of your life in one step, you simply have to find something that is a little better than what you were doing before. Once you get used to that and make that your new normal you can move on.

-google first. ask questions later.

URBANREDNEK Posts: 9,872
1/17/19 5:28 P

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Analyze your "craving" and try to decide if it is truly hunger, or if it is "the munchies", if it is a "taste association" thing, or if it is just habit.

If it is just habit, then distraction might be the best plan.

If it is "the munchies", then either distraction or a snack of raw, crunchy veggies with some hearty dip might be best.

If it is a "taste association" thing, then it might just be that your mind / body associates a sweet hot drink with getting food - and so starts sending out all of the "food is coming" signals that make you "crave". In that case, then changing to a savoury drink like a cup of broth or broth-based soup instead of the more sweet tasting jasmine tea might be enough for your body to feel satisfied without looking for more.

If it is actual hunger, then you might be one whose body works best with frequent eating, and you will need to do some experimenting to find the type of snacks that are most satisfying to you.

Since I feel my best when I eat frequently, I plan for a mid-afternoon snack (or two - depending on activities and time between lunch and dinner). I need a satisfying snack to include protein, fats, and a mix of flavours and textures - or I will be looking for "more" regardless of calories. I plan more for "mini-meals" rather than traditional "snacks".

My typical afternoon snack is homemade plain Greek yogurt (125g has 9g of protein and 6g of fat - it could easily be made as non-dairy using coconut or almond milk) that I mix with 80g baked fruit (usually pears that I've chopped and coated in cinnamon and ginger then baked until soft) and 12g of natural peanut butter and 10g of raw sunflower seeds. When I have that with a cup of tea, then it hits all of my personal satisfaction buttons.

If I need another snack and am not going to be near home, then I'll usually have 20-30g of roasted nuts (almonds, walnuts, cashews, macadamia) with 30-40g of dried fruit. If I am at home, then I'll have a slice of toast with nut butter and 60g or so of roast pork or roast chicken, or heat up a plate of left-over roasted veggies with a chunk of meat.

Hopefully you can figure out the root cause of your "craving" and find the solution that works best for you!

Sir Terry Pratchett: "Science is not about building a body of known 'facts'. It is a method for asking awkward questions and subjecting them to a reality-check, thus avoiding the human tendency to believe whatever makes us feel good."

"The Inuit Paradox" ( discovermagazine.com/2004/oct/inuit-
paradox
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1/17/19 4:50 P

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Try brushing your teeth whenever you are craving something. Having freshly brushed teeth can be a pretty good deterrent!



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CJYOUNG74's Photo CJYOUNG74 Posts: 110
1/17/19 4:00 P

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I was having this issue today. I just want to munch! I already had a snack and was reaching for something else when I decided to chew a piece of minty gum instead. Does it always work? No. BUT now I don't want anything quite yet as my mouth is minty fresh. :)



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CONTRARYWIFE's Photo CONTRARYWIFE SparkPoints: (6,019)
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1/17/19 3:46 P

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Part of my current diet plan is dumping the daily afternoon mocha latte and pastry habit. I'm having a nice low cal jasmine tea right now, but I am craving more.(cookies, toast, snack foods)

What do you do to overcome your cravings?





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