- A balanced diet
Food cravings are often due to food imbalances. This is most often a carbohydrate imbalance type hypoglycemia (insufficient concentration of glucose in the blood). The main anti-craving trick is therefore simply to have a balanced diet : 55% of the food energy intake must come from carbohydrates, 15% of proteins and 30% of lipids. To achieve this balance, eat one to two servings of protein per day (eg meat, fish, eggs, seafood) and split your carbohydrate intake by focusing on starchy foods and fresh fruits at the expense of cakes and other sweets. Each meal must include starchy foods (eg bread, cereals, rice, potatoes, pasta, legumes) and if possible a fruit. Pair your portion of starchy foods with a serving of green vegetables for lunch and dinner. Finally, do not forget to eat 2 to 3 dairy products a day.
- Focus on whole grains with refined grains
To combat cravings, whole grains are much more interesting than refined grains. Their great asset is to have a low glycemic index. Wholegrain cereals thus help to stabilize blood sugar, while refined grains can trigger insulin spikes leading to cravings. So prefer, for example, wholemeal bread with white bread!
- Drink enough
In addition to being effective, this anti-craving trick is simple to apply. Just drink to cut your hunger instead of eating something. This concept is also the basis of the water regime , in a more advanced form. For more flavors, you can also drink a good tea or tea. White tea and green tea, in particular, are full of healthy nutrients: a good reason to adopt them. In contrast, sodas and other light commercial drinks are not recommended in case of cravings. Admittedly, sweeteners are low in calories, but their taste, like that of real sugar, can make you even more hungry.
- Essential oils to the rescue
There are nowadays in commerce various inhalers appetite suppressants, usually containing a mixture of essential oils. Perfect against cravings if you use them as soon as you start to get hungry. For maximum effectiveness, use essential oils of cloves, mandarin, coffee, Roman chamomile, bergamot, Ceylon cinnamon or vanilla.
- A good snack
If, despite everything, you find it difficult to calm your craving, go for healthy foods such as a 0% white cheese, a good fresh fruit or a small plate of raw vegetables. What to fill up with minerals and vitamins without feeling guilty for your line!
