How to combat cravings?

Do you find it difficult to control your cravings? Before giving you some tips that can help you counteract them, we must keep in mind that anxiety can have its roots in psychological disorders.

If you feel that you cannot control your cravings, that your willpower is very weak, that they increase when you have personal problems and are closely related to emotional issues, it is recommended that you go to a professional to help you treat the root problem.

If your cravings are the result of poor dietary choices, here are some tips that can help:

1. Leave aside strict and 100% restrictive diets. The only thing that encourages this is anxiety and the desire to abandon “the diet” as soon as possible.
2. Learn to balance your diet and prioritize quality food. Thus, you will feel satiated most of the time (due to the nutritional content of your diet) and when you want to enjoy an unhealthy food you will not feel guilty and you will be able to control your quantities or choose it with greater awareness.
3. Try to reduce the consumption of processed or high-sugar foods in your daily life, as they produce very low levels of satiety and provide little nutritional value. Therefore, you will feel more hungry and anxious the rest of the day. Furthermore, your body adapts to this type of stimulus and will request it more frequently.
4. Drink water. Low water consumption can make us think we are hungry, but it can actually be dehydration.
5. Eat more protein. This keeps us satisfied, prolongs satiety levels for longer and prevents us from feeling hungry frequently.
6. Eat more fiber. Foods high in fiber are slowly absorbed by the body, which delays digestion and prolongs feelings of satiety.
7. Don't eat the calories. A juice or soda will never provide a feeling of satiety like a solid food can. The texture, smell and the simple act of chewing increase the feeling of fullness and prevent anxiety.
8. Distract yourself. Cravings are mental and can be controlled, as they are not a necessity for your body. Read, go out, talk to someone... but don't think about it. The more you think about it the less you can control it.
9. If you definitely can't control it, go for it, but avoid overdoing it. Be aware of your decisions and don't throw everything away and start eating without control "just because." You can opt for equally healthy options such as fruit, dark chocolate, Greek yogurt, natural fruit jam.
10. If you count macros, you can add your craving into your daily caloric requirements, without spoiling your progress or feeling guilty.