I would love to be able to give you a magic cure or a single food that can stop sugar or junk food cravings. Sadly, I’ll have to disappoint you.
If you’re aiming to lose weight, then you should be in a caloric deficit. You should be consuming fewer calories than your body requires. As a result: you’re going to feel hungry from time to time. This can also ramp up those cravings for foods that aren’t going to be beneficial to your weight loss journey. You may not be able to stop cravings all together, but there are some tactics you can adopt which may help minimise them.
Don’t put yourself in too much of a caloric deficit. Now, as we explained, to lose weight you need to be expending more energy than you are consuming. But this shouldn’t be taken to the extreme. You want a small energy deficit that is sustainable. If you starve your body of calories, it will cry out for energy dense foods. This will leave you more likely reaching for sugary quick fix snacks.
Protein will fill you up more than carbohydrate and fat, making you less likely to snack on sugary foods. Protein consumption plays a huge part in losing weight. It helps maintain fat-free mass and also requires more energy to break down (great if you want to burn fat). If you aren’t already putting a large emphasis on increasing your protein consumption, then start making it a priority.
Eat regularly. Whether you like to eat three, four or five meals a day. Keep a consisting eating pattern. Eat balanced meals of protein, fat and carbohydrate, with a healthy portion of fibre, and you are well on your way. This will help balance your blood sugar levels and limit those sweet cravings.
Get more sleep. A lack of sleep has been shown to increase the likelihood of people consuming junk food. So get your required 7-9 hours of shut-eye a night and start making sensible snack choices.
So, no ‘magic cure’ I’m afraid. Use these tips to your advantage but a lot of the time it comes down to will power. Find your reason ‘why’. Whether you are simply looking to improve your health, lose some body fat, or a mixture of both, you need to find your reason for being on your journey. We all have days where we don’t feel up to training or we feel like pigging out on junk food. But if you know the reasons why you want to change, nothing can put you off track.
Erin C. Hanlon (2016), Sleep Restriction Enhances the Daily Rhythm of Circulating Levels of Endocannabinoid 2-Arachidonoylglycerol, Volume 39, Issue 3