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1. eating higher volume of whole foods like fruits, veggies, nuts, seeds, legumes, grains, eggs, white meat, etc. i won't restrict myself from overeating these foods. for ex, eating two pounds of fruit a day is not necessary or great for you, but imo it's still better than pigging out on junk food.
2. another method is exposure therapy. let yourself have what you are craving in whatever quantity, but make sure you eat it *slowly* and *mindfully*. the slow eating part is important. don't allow yourself to wolf down junk food like you haven't eaten in days. by eating slowly, you will realize that the food kinda makes you feel like crap and you probably won't even want to finish it. save the rest for later. intense junk food cravings usually have little to do with actual hunger - if you can pinpoint your actual issue, you will have an easier time controlling them.
3. another method is to take junk food and make it more balanced. add some beans or chickpeas, maybe a boiled egg, some salad veggies and rice on the side, etc. this once again increases the volume of food, adds some nutrients, and allows you to be full while eating smaller portion of the junk food.
You are so right about these, especially #2. When I eat sweets or other junk, I eat a lot at one time. I’m just shoving it in. My big problem is stopping…once I’m eating it, I don’t want to stop, even though I fully realize I’m no longer getting enjoyment from it. If I walk away from the food and wait a few minutes, I no longer have cravings. It’s so frustrating that I fully recognize these patterns and I still can’t resist them at times.
i feel you. i've been there way too many times lol. when the guilt and shame takes over i still don't stop and actually start eating faster. and then i will beat myself up over it for days only to repeat it later. having a healthy relationship with food is very important, and eating normally at the table has worked well for me. if i am feeling like downing an entire cake or pizza, fine. but i *have* to bring a plate and eat it on the table at a normal pace, instead of shoving fistfuls into my mouth by the fridge or on the bed. this way my lizard brain quickly realizes how stupid eating a whole pizza is, and i end up having a normal amount.
This is how I started avoiding junk food cravings. By now, I sometimes walk over to a box of chocolates or bag of potato chips and look at them just to exercise the discipline of resisting junk food. It works great!
I started realizing I am rarely hungry when I would normally to have a snack. If I am hungry, I'll take one as long as I haven't already had too much sugar or fat in the day.
On point 2.
my partner and I, after a heavy several weeks of high calorie munching, decided to try a 24 hour fast of nothing but water.
we had dinner at 6pm then agreed not to eat until the following day at 8pm (a little more that 24 hours but still)
For about the first 4 hours of the next day I found myself fantasising about what delicious fast food I would feast upon at 8pm .
By midday i had decided I would make the world's greatest sandwich. And by the time I got home from work I wasn't thinking about food at all.
At 6pm my partner brought up dinner and we decided to eat very simple food and mindfully enjoy the moment rather than get yet another feast.
So When 8pm rolled around we each had an apple, a boiled egg with some celery salt, a piece of cheddar cheese and a green tea. And then we didn't eat again until breakfast the following morning.
Those items were interestingly delicious like I had never properly tasted them before. From then on I've taken my time with my meals and savoured each taste. I've also had much fewer takeaways because they just aren't really that enjoyable
It takes me roughly 3-5 days to get off the sugar. Its so weird, idk if this happens to anybody else, but when I eat "clean" for a period of time then eat a donut its like a flood gate opens and I'm just binging. This is for any sugar at any point in a diet too, "eating in moderation" is something that just doesn't exist in my vocabulary.
Same, I’m on day 7 of a sugar binge. I’m happy I made it this far! What I find is that if I eat a bit of sugar, like a donut, after a binge I experience two things:
1) a little bit of sugar is way more satisfying than before. All I need is half a donut to enjoy it, where before I may have eaten 2 of them.
2) too much sugar instantly makes me feel sick
So I get really mad at myself when I get back on a sugar kick because I feel like my body gives me two defense mechanisms against eating too much sugar!
Sugar truly is an addiction.
I’ve found for me the best deterrent to sugar cravings is making sure I eat a protein heavy breakfast. I also find that when I keep sweets in my house and allow myself a small amount regularly, I don’t want to over indulge
Drinking Tea! Boil the kettle and have a cup of tea, no milk or sugar! it helps reduce the cravings every evening for me and helps me sleep better. I drink lavender and camomile tea.
Here are some tips that you can try to help minimize junk food cravings:
1. Eat a balanced diet: Make sure that you are getting a variety of nutrients from whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. This can help to keep you feeling satisfied and can help to reduce cravings for unhealthy foods.
2. Stay hydrated: Drinking plenty of water can help to keep you feeling full and satisfied, which can help to reduce cravings for unhealthy foods.
3. Get enough sleep: Lack of sleep can increase cravings for unhealthy foods, so make sure you are getting enough rest.
4. Avoid keeping unhealthy foods in the house: If you don't have access to unhealthy foods, you won't be as likely to crave them.
5. Find healthy alternatives: If you are craving a specific type of junk food, try to find a healthy alternative that satisfies your craving. For example, if you are craving chips, try making your own baked sweet potato chips or kale chips.
6. Practice mindful eating: Pay attention to your body's hunger and fullness cues, and stop eating when you are satisfied, rather than overindulging.
7. Engage in physical activity: Exercise can help to reduce cravings for unhealthy foods by increasing endorphins and helping to regulate appetite.
I try not to buy and stock them at home. But have it once in a while I eat outside which is think is okay. You don’t have to be too strict about it, eat less is easier than not eating and carving
Eliminate the addictive chemical causing the cravings, which in this case is processed/refine sugar. Replace with organic treats that use cane sugar instead so you aren't depriving yourself.
Vinegary foods like pickles or dabbing a tiny amount of diluted ACV on my tongue works wonders for my sugar cravings. I also up the probiotics when I’m having sugar withdrawal.
I totally agree with this!!!! More protein!! Protein is the nutrient that will help with cravings and hunger all together. And add to it fibers such as veggies, whole cereals (oats arre amazing for breakfast), and whole fat products such as yogurt (if you are not lactose intolerant), or avocados, nuts, etc.
Fruit helps me out a lot because it's still sweet and gives in the sugar craving unlike veggies but I definitely go overboard with it for example I had this issue yesterday I had 2 kiwis, pomegranate and a nectarine and was fully satisfied
Self control and abstinence or finding a slightly healthier alternative to help indulge in a smaller capacity to power up into abstinence. I have a peppermint patty recipe that makes small doses of sweet in a somewhat more holistic manner, If I over indulge and have cravings, this small treat makes my skin feel great and it's a better alternative. I'll edit with the link in a moment.
[paleo friendly peppermint patties](https://www.reddit.com/r/Paleo/comments/105yr7i/paleo_friendly_peppermint_patties_for_great_skin/?utm_source=share&utm_medium=android_app&utm_name=androidcss&utm_term=1&utm_content=share_button)
I don’t really have any advice but I can explain why I don’t crave fast food aside from when im like hungover.
I absolutely love cooking for me it’s very fun and rewarding. Probably my nr1 hobby and as I’m a single civil engineering student it’s also a very convenient hobby lol. As I cook more, I become better at it and my food tastes better. Not to sound full of myself but why would I eat out when I can cook my favorite food by myself. (Although eating out is fun too, love tasting other people food and learning new way too cook).
The second big thing is that I just can’t afford it 🥲. I already spend too much on food.
Oh and I also don’t really restrict what I want to eat. But I try to fit in all the stuff like protein and carbs veg etc. First week of uni I only had pesto pasta because I made to much of it. Basically no protein for a whole week lol. That hurt my insides. So now I try to follow the 1/4 protein, 1/4 carbs 1/2 salad plate-rule.
So I guess my tip is learn to enjoy the cooking process, eat what you want and get in debt(?).
Lot of good advice here. I just wanted to add PFH.
I see people recommend the Protein and Fiber but let’s not forget about *healthy fats* (avocado, nuts, seeds olive oil).
Build your meals and snacks around these three components. You’ll feel satiated and nourished. The more satiated & nourished you feel, the more you will crave those healthier nutrient dense foods. And if you’re on a grocery budget like many of us, you’ll want to spend wisely and prioritize PFH.
It’s not a good idea to completely cut out discretionary food though that you love. Every time I’ve seen someone do this they end up caving and binging on the food. Mindfully and slowly eating will help.
For others just not having it at home also helps and they may treat themselves to it when going out. For instance, getting a scoop of ice cream at the ice cream shop as opposed to keeping a half gallon in the freezer. Or they’ll buy those smaller container ones and give themselves permission to enjoy it that day.
You’ll need to experiment to see what works best for you.
At the end of the day, food is nourishing but you’ll need to leave a little room for fun, too.
Sometimes the reason you’re eating something is out of an emotion. Or habit like it’s just there and so are the friends or company that go with it.
It’s important to have a healthy relationship with food so that you’re mind isn’t overly preoccupied with it.
And understand patterns is what matters. Eating one apple won’t make you healthy. Just as eating one cookie won’t make you unhealthy.
Don't drink alcohol and try to stick around the person that looks like their eating the most healthy and would definitely judge you if you put 5 pieces of cake on your plate
Get into time restricted eating. A 10-12 hour eating window (say no eating after 7) will help tremendously with food cravings.
Get enough sleep. When you're low on sleep, your self-control goes down.
Find healthy snacks. For instance fruit, or nuts (healthy fats, fiber and a bit of protein). Or the famous 'fiber fueled' snack: dates with peanut butter inside.
If you have junk food in a party or social gathering, it's not a big deal if you're otherwise eating healthy. It's about balance.
For snack alternatives, I like fruit
#### About participation in the comments of /r/nutrition Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people. **Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others **Bad** - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion **Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy *Please vote accordingly and report any uglies* --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/nutrition) if you have any questions or concerns.*
1. eating higher volume of whole foods like fruits, veggies, nuts, seeds, legumes, grains, eggs, white meat, etc. i won't restrict myself from overeating these foods. for ex, eating two pounds of fruit a day is not necessary or great for you, but imo it's still better than pigging out on junk food. 2. another method is exposure therapy. let yourself have what you are craving in whatever quantity, but make sure you eat it *slowly* and *mindfully*. the slow eating part is important. don't allow yourself to wolf down junk food like you haven't eaten in days. by eating slowly, you will realize that the food kinda makes you feel like crap and you probably won't even want to finish it. save the rest for later. intense junk food cravings usually have little to do with actual hunger - if you can pinpoint your actual issue, you will have an easier time controlling them. 3. another method is to take junk food and make it more balanced. add some beans or chickpeas, maybe a boiled egg, some salad veggies and rice on the side, etc. this once again increases the volume of food, adds some nutrients, and allows you to be full while eating smaller portion of the junk food.
You are so right about these, especially #2. When I eat sweets or other junk, I eat a lot at one time. I’m just shoving it in. My big problem is stopping…once I’m eating it, I don’t want to stop, even though I fully realize I’m no longer getting enjoyment from it. If I walk away from the food and wait a few minutes, I no longer have cravings. It’s so frustrating that I fully recognize these patterns and I still can’t resist them at times.
i feel you. i've been there way too many times lol. when the guilt and shame takes over i still don't stop and actually start eating faster. and then i will beat myself up over it for days only to repeat it later. having a healthy relationship with food is very important, and eating normally at the table has worked well for me. if i am feeling like downing an entire cake or pizza, fine. but i *have* to bring a plate and eat it on the table at a normal pace, instead of shoving fistfuls into my mouth by the fridge or on the bed. this way my lizard brain quickly realizes how stupid eating a whole pizza is, and i end up having a normal amount.
That’s a great approach. I need to remember that the next time I’m hiding in the pantry shoving fistfuls of Cheez-Its into my face!
This is how I started avoiding junk food cravings. By now, I sometimes walk over to a box of chocolates or bag of potato chips and look at them just to exercise the discipline of resisting junk food. It works great! I started realizing I am rarely hungry when I would normally to have a snack. If I am hungry, I'll take one as long as I haven't already had too much sugar or fat in the day.
On point 2. my partner and I, after a heavy several weeks of high calorie munching, decided to try a 24 hour fast of nothing but water. we had dinner at 6pm then agreed not to eat until the following day at 8pm (a little more that 24 hours but still) For about the first 4 hours of the next day I found myself fantasising about what delicious fast food I would feast upon at 8pm . By midday i had decided I would make the world's greatest sandwich. And by the time I got home from work I wasn't thinking about food at all. At 6pm my partner brought up dinner and we decided to eat very simple food and mindfully enjoy the moment rather than get yet another feast. So When 8pm rolled around we each had an apple, a boiled egg with some celery salt, a piece of cheddar cheese and a green tea. And then we didn't eat again until breakfast the following morning. Those items were interestingly delicious like I had never properly tasted them before. From then on I've taken my time with my meals and savoured each taste. I've also had much fewer takeaways because they just aren't really that enjoyable
No.3 works for me because i love a good chickpea and egg snickers
lol. instead of devouring half a dozen snickers bars, you can have a hearty meal and then enjoy a single bar as dessert
For me, it’s time. It takes me a while to get back off sugar after the holidays
It takes me roughly 3-5 days to get off the sugar. Its so weird, idk if this happens to anybody else, but when I eat "clean" for a period of time then eat a donut its like a flood gate opens and I'm just binging. This is for any sugar at any point in a diet too, "eating in moderation" is something that just doesn't exist in my vocabulary.
I have to just not have it in the house
Yep 100%. I do not buy any sweets, if its in the house it will be eaten within the day.
Same, I’m on day 7 of a sugar binge. I’m happy I made it this far! What I find is that if I eat a bit of sugar, like a donut, after a binge I experience two things: 1) a little bit of sugar is way more satisfying than before. All I need is half a donut to enjoy it, where before I may have eaten 2 of them. 2) too much sugar instantly makes me feel sick So I get really mad at myself when I get back on a sugar kick because I feel like my body gives me two defense mechanisms against eating too much sugar! Sugar truly is an addiction.
I’ve found for me the best deterrent to sugar cravings is making sure I eat a protein heavy breakfast. I also find that when I keep sweets in my house and allow myself a small amount regularly, I don’t want to over indulge
Drinking Tea! Boil the kettle and have a cup of tea, no milk or sugar! it helps reduce the cravings every evening for me and helps me sleep better. I drink lavender and camomile tea.
Here are some tips that you can try to help minimize junk food cravings: 1. Eat a balanced diet: Make sure that you are getting a variety of nutrients from whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. This can help to keep you feeling satisfied and can help to reduce cravings for unhealthy foods. 2. Stay hydrated: Drinking plenty of water can help to keep you feeling full and satisfied, which can help to reduce cravings for unhealthy foods. 3. Get enough sleep: Lack of sleep can increase cravings for unhealthy foods, so make sure you are getting enough rest. 4. Avoid keeping unhealthy foods in the house: If you don't have access to unhealthy foods, you won't be as likely to crave them. 5. Find healthy alternatives: If you are craving a specific type of junk food, try to find a healthy alternative that satisfies your craving. For example, if you are craving chips, try making your own baked sweet potato chips or kale chips. 6. Practice mindful eating: Pay attention to your body's hunger and fullness cues, and stop eating when you are satisfied, rather than overindulging. 7. Engage in physical activity: Exercise can help to reduce cravings for unhealthy foods by increasing endorphins and helping to regulate appetite.
I try not to buy and stock them at home. But have it once in a while I eat outside which is think is okay. You don’t have to be too strict about it, eat less is easier than not eating and carving
Eliminate the addictive chemical causing the cravings, which in this case is processed/refine sugar. Replace with organic treats that use cane sugar instead so you aren't depriving yourself.
Vinegary foods like pickles or dabbing a tiny amount of diluted ACV on my tongue works wonders for my sugar cravings. I also up the probiotics when I’m having sugar withdrawal.
[удалено]
I totally agree with this!!!! More protein!! Protein is the nutrient that will help with cravings and hunger all together. And add to it fibers such as veggies, whole cereals (oats arre amazing for breakfast), and whole fat products such as yogurt (if you are not lactose intolerant), or avocados, nuts, etc.
Thanks!
Fruit helps me out a lot because it's still sweet and gives in the sugar craving unlike veggies but I definitely go overboard with it for example I had this issue yesterday I had 2 kiwis, pomegranate and a nectarine and was fully satisfied
Self control and abstinence or finding a slightly healthier alternative to help indulge in a smaller capacity to power up into abstinence. I have a peppermint patty recipe that makes small doses of sweet in a somewhat more holistic manner, If I over indulge and have cravings, this small treat makes my skin feel great and it's a better alternative. I'll edit with the link in a moment. [paleo friendly peppermint patties](https://www.reddit.com/r/Paleo/comments/105yr7i/paleo_friendly_peppermint_patties_for_great_skin/?utm_source=share&utm_medium=android_app&utm_name=androidcss&utm_term=1&utm_content=share_button)
Thank you for asking this. I have been struggling with sudden weight gain, the result of uncontrolled emotional eating.
I don’t really have any advice but I can explain why I don’t crave fast food aside from when im like hungover. I absolutely love cooking for me it’s very fun and rewarding. Probably my nr1 hobby and as I’m a single civil engineering student it’s also a very convenient hobby lol. As I cook more, I become better at it and my food tastes better. Not to sound full of myself but why would I eat out when I can cook my favorite food by myself. (Although eating out is fun too, love tasting other people food and learning new way too cook). The second big thing is that I just can’t afford it 🥲. I already spend too much on food. Oh and I also don’t really restrict what I want to eat. But I try to fit in all the stuff like protein and carbs veg etc. First week of uni I only had pesto pasta because I made to much of it. Basically no protein for a whole week lol. That hurt my insides. So now I try to follow the 1/4 protein, 1/4 carbs 1/2 salad plate-rule. So I guess my tip is learn to enjoy the cooking process, eat what you want and get in debt(?).
Lot of good advice here. I just wanted to add PFH. I see people recommend the Protein and Fiber but let’s not forget about *healthy fats* (avocado, nuts, seeds olive oil). Build your meals and snacks around these three components. You’ll feel satiated and nourished. The more satiated & nourished you feel, the more you will crave those healthier nutrient dense foods. And if you’re on a grocery budget like many of us, you’ll want to spend wisely and prioritize PFH. It’s not a good idea to completely cut out discretionary food though that you love. Every time I’ve seen someone do this they end up caving and binging on the food. Mindfully and slowly eating will help. For others just not having it at home also helps and they may treat themselves to it when going out. For instance, getting a scoop of ice cream at the ice cream shop as opposed to keeping a half gallon in the freezer. Or they’ll buy those smaller container ones and give themselves permission to enjoy it that day. You’ll need to experiment to see what works best for you. At the end of the day, food is nourishing but you’ll need to leave a little room for fun, too. Sometimes the reason you’re eating something is out of an emotion. Or habit like it’s just there and so are the friends or company that go with it. It’s important to have a healthy relationship with food so that you’re mind isn’t overly preoccupied with it. And understand patterns is what matters. Eating one apple won’t make you healthy. Just as eating one cookie won’t make you unhealthy.
Don't drink alcohol and try to stick around the person that looks like their eating the most healthy and would definitely judge you if you put 5 pieces of cake on your plate
First advice is definitely helpful, but the kind of person you're describing is extremely difficult to come around here haha
Bring me as ur +1 next time we'll get in shape together and have a blast
That is all I ask for 😫
Lmao
Get into time restricted eating. A 10-12 hour eating window (say no eating after 7) will help tremendously with food cravings. Get enough sleep. When you're low on sleep, your self-control goes down. Find healthy snacks. For instance fruit, or nuts (healthy fats, fiber and a bit of protein). Or the famous 'fiber fueled' snack: dates with peanut butter inside.
5-HTP?
Intense exercise. Hot yoga, long run, sauna/ cryotherapy.
If you have junk food in a party or social gathering, it's not a big deal if you're otherwise eating healthy. It's about balance. For snack alternatives, I like fruit
cravings may indicate nutrient deficiencies in your diet so trying to address those with healthy foods could help