Change your craving for bad foods


We have all had a craving for food at some point. The thirst for food is a strong desire to eat certain foods. The desire is so strong that it is almost impossible to resist. Whether for salt or sugar, hunger is normal. This is the way our body tells us what it needs to move forward. What we choose to eat can be a good or bad choice. Think about wanting to eat something sweet. To satisfy him, we could choose a piece of cake or a piece of fruit. Fruit would be a healthier option. Do you want something salty? Instead of reaching for a packet of potatoes, try a handful of nuts.

The road to greater health

If you are always thirsty for foods with unhealthy options, you can change. To switch, you need:

  • Admit that your choice is not healthy.
  • Find alternative ways to manage hunger.

Here are some tips for managing your hunger:

  • Start slow. Change only one food craving at a time. If sweets are your biggest challenge, choose a specific food to change. Think of your biggest weakness. Is it candy, ice cream or maybe a cake? This is where you need to start making a change.
  • Practice careful eating. Think about what you will eat and when you plan to eat it. By planning your meals in advance and eating right, you can reduce impulse nutrition. You can focus on healthy alternatives. Also, write down your list of favorite substitutes so you don’t have to think about one every time you want to. Just look at the list.
  • Look for substitutes. If you like chocolate, replace it with a small portion of dark chocolate. It’s healthier. If you like mashed potatoes, try cauliflower puree instead. The taste is similar and healthy.
  • Periodically add a goal. Once you start slow and succeed, add a new goal. For example, if your first goal is to make dessert after dinner, make your second goal a healthy lunch.
  • Set realistic expectations. Nobody is perfect. Remember, we all fail. Keep trying and keep your goals visible.
  • Relieve stress. Many people eat when they are stressed. Find a new way to deal with stress. For example, go for a walk, practice deep breathing, listen to music or call a friend when you want a certain food.
  • Drink more water. Water makes you feel full and less hungry. If you can, bring a bottle of water with you and drink it throughout the day.
  • Increase the protein you eat. Lean meat, nuts, eggs and cheese are protein foods. When you’re in the mood for something unhealthy, try a stick of low-fat mozzarella cheese, a handful of nuts or a few slices of cold turkey.
  • Get rid of the temptation. When nothing else works, get away from what tempts you. Exit the kitchen, exit the grocery store or walk away from the buffet table.
  • Avoid being too hungry or shopping when you are hungry. Never shop at the supermarket on an empty stomach. You will buy everything wrong. It’s best to eat before you shop, keep a list of the foods you need, and follow that list. When you go to a restaurant with friends or family, try to eat a healthy breakfast before you leave home. This will make you less hungry when it comes time to order.
  • Get plenty of rest. Lack of enough sleep violates our better judgment. We cannot think clearly. This means that we do not make the best food choices. In addition, when we are too tired, we tend to reach for quick solutions with sugar or salt that give us energy (such as candy or chips). These types of food give you only a short burst of energy that does not last. Protein will increase your energy and make it last longer.

Aspects to be considered

Succumbing to unhealthy foods is seldom good. However, doing it all the time can lead to health problems. These problems include diabetes, heart disease, high blood pressure, high cholesterol and some cancers.

Questions to ask your doctor

  • How often is it good to succumb to the thirst for junk food?
  • Does the desire for food change with age?
  • Is it good to eat unhealthy foods in smaller portions?
  • Does the history of junk food in childhood affect adult health?

Means

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Copyright © American Academy of Family Physicians

This information provides an overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and for more information on this topic.


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