Spikes in blood sugar are a ticket to cravings, hunger, and lethargy.
That being said, cutting out carbs and sugar is way easier said than done.
Drink more water (or low-calorie drinks!).
Probably more times than you realize, you are confusing hunger with thirst.
It’s also a great way to keep yourself busy, so you don’t turn to mindless snacking.
Let vegetables multitask for you.
Their high water content also increases satiety.
They also promote hormonal balance, help repopulate the gut, and give you phytonutrients not available elsewhere.
On top of all that, they are also the most nutrient-dense foods out there.
Need I say more?
Fill up on high-fiber foods.
Lastly, fiber is the mainstay for gut and hormone health.
Good gut bacteria need prebiotic fiber to function well.
Consuming more fiber can transform your health, especially your cravings for sugar and carbs.
Sit down and eat without distraction.
We also know that harried emotions (anxiety and depression) can bring on disordered eating.
All in all, it’s best to eat when you are away from stress.
Chew your calories (slowly), and don’t drink them.
Prioritize eight to nine hours of sleep.
Not to mention, sleep aids stress relief, and stress is a fast train to emotional eating.
Use your caffeine wisely.
Caffeine can be an appetite suppressant, but it also dehydrates you and can lead to a crash.
So drink your coffee in the a.m. and then don’t overdo it in the afternoon.
Some slow caffeine metabolizers (like me) need to limit their intake to one cup a day.
For others, one cup of coffee and one to two cups of green tea works well.
Fully immerse yourself in your work and activities.
What’s the solution?
Do things you love with people you love, preferably outdoors.
You’ll feel great, and when you feel great, you don’t crave comfort food.
Consider natural carb craving aids like L-glutamine, cinnamon, and chromium.
Make room for the occasional treat.
Feeling deprived is no good for long-term health.
If you say, “I’ll never eat ice cream or crusty bread again!”
you will likely obsess or eventually overindulge.
If you’re straying from your healthy diet one meal a week, you’re doing just fine!
Dr. Amy Shahis a double board certified MD with training fromCornell,ColumbiaandHarvardUniversities.
She is an expert on intermittent fasting for women and hasa 2 week guided group program.
