In Dr. Hyman’s last post he enlightened us with compelling research about food addiction and why being fat may not be your fault (phew right?). Brace yourself as he shares his 12 ways you can curb cravings and crush food addiction for good!
I hope you’re beginning to understand the science of food addiction and why it’s not your fault. Far from succumbing to being an addict and feeling doomed, you can take control and regain your health and taste buds, all while reversing your diabesity risk with these 12 strategies:
Balance Your Blood Sugar
Swings in blood sugar are the major driver of cravings, so keep your blood sugar stable. Eliminate sugar and artificial sweeteners 100 percent and your cravings will go away.
Go Cold Turkey
Pinpoint specific foods or drinks like sodas and fruit juices that hold you addicted. An excellent place to start is with The Blood Sugar Solution 10-Day Detox Diet. You might become surprised how quickly you can break food addiction with this easy-to-implement, effective elimination diet.
Bring out the Good
Combine these foods at every meal:
- Good protein – fish, organic eggs, small amounts of lean poultry, nuts, whole soy foods, and legumes.
- Good fats – fish, extra virgin olive oil, unrefined coconut oil, olives, nuts (other than peanuts), seeds, and avocado.
- Good carbs – beans, vegetables, whole grains, and fruit at each meal to balance your blood sugar.
Don’t Drink Your Calories
Liquid calories drive up your appetite and your waist size more than anything else. I’m talking about soda and fruit juice here, but also milk and so-called “healthy” flavored waters. You will pack on the pounds and feed your addiction!
Eat Protein For Breakfast
Studies repeatedly show eating a healthy protein-filled breakfast helps people lose weight, reduce cravings, and burn calories. Good proteins include eggs, nuts, seeds, nut butters, or a protein shake. You will find easy, delicious breakfast recipes here.
Eat Small, Smart, and Frequently
Have small, frequent, fiber-rich meals throughout the day. Eat every 3–4 hours and have some protein with each snack or meal (lean animal protein, nuts, seeds, or beans).
Avoid Eating Within 3 Hours of Bedtime
It drives up insulin before you sleep, which makes you store more belly fat. Belly fat drives cravings and addiction through inflammatory and hormonal triggers.
Manage Your Stress
Anything stressful can trigger hormones that activate cravings. If you have the urge to eat, ask yourself two questions: “What am I feeling and what do I need?” Is there something besides food that will help you get what you need? Adopt a daily stress management program that includes deep-breathing exercises, meditation, and other relaxation techniques. Try my UltraCalm CD to melt away stress and anxiety.
Target Food Allergies
We often crave the very foods we are allergic to, including dairy and gluten. Completely eliminating them from our diet isn’t easy at first, but after just two to three days without them, you will feel more energized. You will also feel relief from cravings symptoms.
Exercise helps control and regulate your appetite. Whether you are a beginner or seasoned athlete, you can get a comprehensive but easy-to-apply exercise plan here.
Get 7 to 8 Hours of Sleep
Not getting enough sleep drives sugar and carb cravings by affecting your appetite hormones. I’ve provided 19 strategies for a better night’s sleep in this blog.
Optimize Your Nutrient Levels
- Optimize omega-3 fats. Omega-3 fatty acids are important for controlling insulin function.
- Optimize your vitamin D level. Low vitamin D can impair appetite control and increase cravings. Consider taking natural supplements (vitamin D3, or cholecalciferol) for assistance in controlling cravings.
- L-glutamine, PGX (a super fiber), chromium, alpha-lipoic acid, dl-phenylalanine, N-acetyl-cysteine, and other natural dietary supplements can help reduce cravings. This multivitamin combines many blood-sugar balancing nutrients, including chromium and alpha-lipoid acid, in the right dosage.