Maybe because you’re bored... And he hasn’t called you yet... Plus, your friends couldn’t hang out or you weren’t in the mood to go out... Anyway, you're home alone and... Well, what can you do? You have cravings.
You had decided to get on a diet and haven’t eaten anything all day; but when it gets dark... Last night, when you were feeling blotted, you promised yourself that tomorrow (today, that is) you’ll be a “good girl” and you literally had one bite... And now, you can’t resist!
You feel that irresistible urge to have something salty... a force is making your arm reach for that chocolate. Your mind is suddenly possessed by the thought of a sinful taste. And this thought is rapidly growing. You can’t resist any longer. Stop!
Maybe it’s your mind that is playing these “fattening” games on you; maybe it’s the wrong choices that make you hungry at the wrong time of the day... Nevertheless, we will help you stay on track and not give in to that nutritional sin...
TIPS TO AVOID CRAVINGS!
From a biological standpoint, the feeling of cravings can be explained if we don’t eat anything for several hours (more than three), so we get hypoglycaemic (excessive reduction in blood sugar levels) and there is a high secretion of gastric acid in an empty stomach, which is a key indicator of hunger and exhaustion of energy reserves.
How will you take the possibility for cravings down to zero? By following the basic principles of proper nutrition, of course. Georgia Kapoli, Clinical Dietitian-Nutritionist, recommends:
1. Small and frequent meals: Always eat at least something every 3 hours. The first and most important thing is to never miss a meal...
2. Start your day with a good breakfast. So that you can be sure you can resist eating that delicious muffin that “screams your name from the shop’s window” on your way to work.
3. Stay away from chips, sweets, and fast food. The only thing they have to offer you is calories...
4. For more energy, don’t forget to drink natural fruit and vegetable juices and plenty of water (1.5-2 liters).
WHAT TO DO SO THAT YOU DON’T “GIVE IN” WHEN YOU HAVE THE URGE TO EAT... but you’re not hungry!
It is like watching the same scene again and again. You are home alone. Your loved one is at work, your best friend is busy and you can’t find anyone to hang out! So, when you have nothing to do, you unknowingly walk towards the fridge.
“Another reason that you eat without being hungry is the temptation of those delicious dishes in your house, or you are consumed by feelings of stress, anxiety, anger, sadness, loneliness or boredom”, explains the dietician. Next time, just sit for two more minutes and think about... the next steps!
1. There is always something creative to do at home. Open that “dusty” book you left unfinished a few months back saying that didn’t have the time to read it.
2. Lie down and enjoy a relaxing nap. It is refreshing and ideal to stay in shape for the rest of the day.
3. Take out your notebook and write down your plans and the things you have to do. You will be ready to face all the... difficulties of the following days.
4. Take on homeopathy: Instead of eating listlessly in front of the TV, start cooking. Your mind will relax, you’ll prepare a healthy home cooked meal... and you’ll think everything differently... So? What do you think?
REMEMBER! WE EAT TO LIVE, NOT THE OTHER WAY AROUND!
Whether it’s because of hunger, boredom, or bad psychological state, the solution to the problem called cravings is found in balanced eating behavior and recognition of real hunger. “It is important to recognise that food is the fulfilment of a biological need and not a means of filling emotional gaps. We eat to live and we do not live to eat” says Ms. Kapoli.
“THAT’S NICE, BUT NOW I HAVE CRAVINGS AND I WANT TO EAT SOMETHING. WHAT DO I DO?”
First, step away as much as you can from sweets or salty foods. Stop giving “false” promises to yourself that tomorrow you’ll be a “good girl”, and think rationally.
Also, make sure that you are provided with the appropriate foods and that there are not any “nutritional crime foods” at home. So even when you have cravings, you will -have to- choose something healthy.
Thus, when you are trapped in these hard “hunger times”, it is preferable to choose:
- A fresh fruit salad with a variety of fruits, honey, cinnamon and nuts
- Light jelly with fresh fruit (1/day)
- Yogurt with fruits, honey, and unsalted nuts
- Yogurt with honey or jam or sweet preserves
- Whole grain cereal with milk 1.5% fat
- Whole grain cereal bar with fruits or chocolate
- Dried fruits
- Cocoa drink mixed with cold or warm milk 1.5% fat
- 2-3 wholemeal biscuits like petit-beurre or rye cream crackers or multi-cereal biscuits