Are you a junk food junkie? Maybe you've never met a
dessert you didn't love, or maybe you prefer salty potato
chips and fries. Either way, if you overindulge, you're
loading your body with calories while depriving it of real
nutrition.
Junk food is fine in moderation and on special occasions,
but what about those cravings that hit you at the most
inconvenient times - or, worse, the cravings that just
never seem to go away at all?
Improbable as it seems, they can be tamed. Today you will
learn five proven strategies for fending off junk food
cravings.
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Before reading on, learn how to lose fat while still
eating the foods you love.
==> Click here
possible to lose fat quickly and safely - without having
to resort to starving yourself on a crash diet.
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Tip 1: Control blood sugar spikes and crashes
When we stuff ourselves with highly refined carbohydrates,
which most junk food tends to be, our blood sugar rapidly
climbs. Then, because our bodies process these carbs so
quickly, we experience a blood sugar crash.
Low blood sugar increases hunger, urging us to go out and
do it all over again.
To avoid this cycle, eat small but frequent meals
throughout the day. Never skip meals; recent studies have
shown that dieters are more likely to binge on junk food
if they haven't eaten in several hours.
To really knock out cravings, combine a healthy fat with
some protein and complex carbohydrates, like a tablespoon
of peanut butter on whole grain bread. It will be more
nutritious and more satisfying than the junk food your
body is asking for.
Tip 2: Avoid artificial sweeteners and MSG
When we eat sweet-tasting foods, our bodies produce
insulin, whether those sweet-tasting foods actually
contain sugar or a sugar substitute.
These findings were reported in the British Medical
Journal in 2004, along with the result of eating foods
sweetened with artificial sweeteners: deprived of the real
sugar it was anticipating, the body experiences stronger
sugar cravings at the next meal.
MSG (mono sodium glutamate) is a flavor-enhancer found in
many prepared foods in grocery stores and at restaurants.
MSG has also been linked to incessant food cravings,
including the infamous Chinese restaurant syndrome: you
eat a huge meal only to feel hungry an hour later.
It should be noted that many Chinese restaurants now offer
MSG-free foods. But other foods, such as grated parmesan
cheese and pre-made soups, can contain MSG too.
It's almost impossible to cut artificial flavor enhancers
out of your diet completely, but you can take steps to
reduce the amount you consume.
Eat natural foods that you prepare yourself. Don't consume
too many diet sodas. Instead, hydrate with water or
decaffeinated tea.
If you crave something sweet, go ahead and have real sugar
in moderation. If you give your body a little of what it
wants, it's less likely to make unhealthy demands at the
next meal.
Tip 3: Learn to identify emotional eating triggers
Emotional eating is a real problem for millions of people.
Some people use food as a way to find a sense of
fulfillment. Others use it to soothe themselves when they
are in pain. This can lead to frequent strong cravings for
comfort food.
Kaiser Permanente just concluded a study on effective
treatments for binge eating disorder. They found that food
journals are a key element.
By recording what they ate and why, binge eaters were able
to identify the events and thought patterns that led to
overeating.
These findings can be seen in the April issue of the
Journal of Consulting and Clinical Psychology.
Tip 4: Cheat (but only a little)
go away, give yourself permission to indulge a little. In
the long-run, it's better to have that half-cup of ice
cream than to keep denying yourself and obsessing over it.
Simply adjust your plan to include a little more exercise
that day, or take away extra calories from another meal to
compensate.
Tip 5: See your doctor
Constant cravings can be a sign of a more serious
condition, such as diabetes. A quick and inexpensive blood
sugar test will let you know if your blood glucose level
falls within the normal range.
Diabetes is highly manageable when caught early so be sure
to get screened if you have diabetic relatives, or if you
experience increased hunger, thirst, or urination.
Junk food cravings can be significantly reduced by
addressing the underlying health issues that sometimes
cause them.
Make sure you don't miss out on that important video:
==> Check out our video
Eat well,
Ketosis Cookbooks Official
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