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Ways To Fight Your Cravings And Keep Those Empty Calories At Bay

Unfortunately, we are all prone to cravings at times. It’s hard to resist those high-calorie, sugary foods or the scrumptious smell of that doughnut shop. But willpower is not a finite commodity, and it can be improved! In this article, we will explore simple ways you can fight those cravings and keep them in check.

You can do a few things to fight your cravings and keep those empty calories at bay.

Make sure you’re getting enough protein. Protein helps regulate hunger hormones, so ensuring you’re getting enough of it can help keep your cravings in check.

Try to avoid trigger foods. If certain foods you know tend to set off your cravings, try to avoid them as much as possible.

Keep healthy snacks on hand. If you have healthy snacks available, you’ll be less likely to give in to your cravings when they hit.

Try using a craving journal or documenting what sends you spiralling after a sugary snack. Keeping track of your cravings can help you to identify patterns and triggers. Once you know what triggers your cravings, you can better avoid them in the future.

Fighting your cravings can be difficult, but it’s essential if you want to avoid empty calories.

What is the Root Cause of Your Cravings?

Many different factors can contribute to cravings. It could be something as simple as being thirsty or needing more sleep. Other times, cravings can signify that you’re not getting enough of a specific nutrient. 

Emotional factors can also cause cravings. If you’re feeling stressed or anxious, you may reach for unhealthy comfort foods. This is because food can act as a temporary form of relief from negative emotions.

If you’re trying to fight your cravings, it’s essential to first identify the root cause. Once you know what’s causing your cravings, you can develop a plan to combat them.


The Role of Hormones in Curbing Your Cravings

Hormones play a significant role in curbing your cravings. When you eat something sugary or high in fat, your body releases the hormone insulin, which signals your body to store the calories you just ate as fat. So, if you want to avoid cravings, keeping your insulin levels in check is essential.

You can do a few things to keep your insulin levels in check and fight off cravings. First, try to eat more protein and fiber. Protein and fiber help slow the release of insulin into your bloodstream. So, if you eat foods high in protein and fiber, your body will be better able to regulate insulin levels.

Exercise more frequently. Exercise helps to lower blood sugar levels and can also help to reduce the amount of fat stored in your body. So, exercise is a great option if you’re looking for ways to fight cravings.

Get enough sleep. Sleep plays a big role in regulating hormones and metabolism. If you’re not getting enough sleep, your body won’t be able to properly regulate its insulin levels. 


Finding the right balance in a Healthy Diet

Regarding dieting, one size does not fit all—nor does any single weight-loss method work for everyone. The best way to find what works for you is to experiment with different techniques until you find something that feels sustainable. In the meantime, here are some general tips that may help:

Taking a break: When cravings strike, try taking a five-minute break instead of immediately giving in. During that time, distract yourself by reading a book or magazine, going for a walk, or calling a friend. By the time the five minutes are up, the craving may have passed.

Planning ahead: If you know you’re going to be facing a tempting situation—like a party where there will be delicious food—eat something healthy beforehand, so you’re not as hungry. That way, you’ll be less likely to overindulge. Have a small piece of cake, and don’t go overboard.

Making healthier choices: When you give in to a craving, try to make healthier choices overall. For example, if you’re craving cake, choose a small slice of angel food cake instead of a giant chocolate cake. 

If you find yourself craving, one of the best things you can do is keep yourself busy. Distract yourself with a task or activity, and the craving should start to fade. If you can’t think of anything to do, take a walk or call a friend. Getting out of the house can be enough to take your mind off your craving.

Another thing you can do is try to eat something healthy when you have a craving. If you’re craving something sweet, try eating some fruit instead. If you’re craving something salty, try eating some veggies. Eating something healthy will help satisfy your craving and give you the nutrients your body needs.

Lemon chicken with roasted carrots, brussell sprouts, beets and butternut squash. For a premade meal delivery company in Canada on a blog post featuring tips to fight cravings

If all else fails, just remember that cravings are only temporary and will eventually go away on their own. Just ride it out; the craving will be gone before you know it.


Eating More Protein at Breakfast

A high-protein breakfast will help you feel fuller throughout the day and keep your cravings at bay. Aim for at least 20 grams of protein at breakfast. Good protein sources include eggs, yogurt, nuts, and nut butter. If you find it hard to get enough protein at breakfast, try adding a scoop of protein powder to your morning smoothie or oatmeal. 


Protein burrito image on a wooden table. Created for a meal prep company in Canada for a blog post discussing how to fight cravings

If you’re looking for high protein breakfasts, our breakfast burrito packs a whopping 44g of protein.


Avoiding Processed Foods

Processed foods are high in sugar and calories, leading to cravings and weight gain. To avoid processed foods, stick to whole, unprocessed foods like fruits, vegetables, and lean protein. When you eat processed foods, read the label carefully and choose products with minimal ingredients.


Eating smaller meals more often

Several small meals throughout the day can help control your hunger and cravings. When you’re hungry, your body releases the hormone ghrelin, which increases your appetite and eating small meals helps to keep ghrelin levels in check.

Protein helps keep you full, making you less likely to crave unhealthy snacks. Adding protein-rich foods to your meals can help you stay on track with your weight loss goals.


Cutting Out Sugary Drinks and Alcoholic Drinks

One of the best ways to fight cravings and keep empty calories at bay is to cut out sugary drinks and alcoholic drinks. These drinks are often high in calories and sugar, contributing to weight gain. Eliminating them from your diet can help you stay on track with your weight loss goals.


We all know the feeling of being absolutely ravenous and nothing seems to satisfy us. But if we’re trying to be healthy and keep those empty calories at bay, we must have some strategies in our back pocket to fight those cravings. Next time you’re feeling hangry, try one of these 10 tips and see if it helps take the edge off.