No matter what type of diet you’re on, everything can go wrong if you can’t stop eating. Whether you’re speaking about low-carb, low-fat, ketogenic, or any other type of dieting program, a failure to follow the plan and resorting back to old habits will spell failure.
It’s very easy for anyone to say that you must show will power on a diet. Sure, that’s true – but as anyone who has ever struggled with eating can tell you, saying something and doing something are two completely different things.
Not only does temptation get the better of you sometimes, but human beings are creatures of habit. You can snack here and there, not even realizing you’re betraying your plan, and end up totally off course in an instant.
We’re not necessarily talking about curbing hunger or the urge to eat. Instead, the better way to go about things here is to suppress the appetite. In many cases, we can do this by eating.
Tips to Suppress Your Cravings
One: Focus on the Glycemic Index
When you’re eating, make sure you’re eating foods with a low glycemic index. The glycemic index is a measure of how quickly a food item increases one’s blood sugar level. The highest foods on the list, of course, score 100 and anything with an index of 55 and under are considered low.
When your body’s blood sugar falls, that need to eat something right away is triggered. Eating low glycemic items will leave you feeling full and satisfied longer than high glycemic foods.
Some of the foods you can eat include:
Fruits: Apples, Pears, Plums, Grapefruit, Strawberries, Mango, Grapes, Oranges, Banana, Kiwi, Watermelon, Raisins, Cherries, etc
Cereals and Breakfast Foods: Cream of Wheat, Cheerios, Pancakes, Bran cereals, Wheat cereals, Oatmeal, etc
Veggies: Broccoli, Cabbage, Lettuce, Mushrooms, Red Peppers, Onions, Corn, Beets, Peas, etc
And other foods like: Whole Wheat Pastas, Potatoes, Nuts, Hummus, Whole Wheat Crackers
Two: Eat Slowly
When you’re eating meals, you shouldn’t chow down. Many of us like to eat as if someone’s standing over top of us ready to steal the meal. Always take the time to enjoy your food. Eat smaller bites, chew the food more, and give your body a sense that you’ve eaten a lot of food over a longer period of time.
By eating slowly, your brain has ample time to signal to you that you’re full. Whereas if you’re stuffing your face quickly, you’re stomach is literally stuffed before your brain feels full.
Among the hazards here: after an hour or so, you’re no longer going to feel “full” – you will be foraging through the fridge again in an hour.
Three: Try Smaller Meals
What we’re aiming for here, if you can’t tell yet, is a steady release of energy throughout the day. Without feeling the need to eat, you probably won’t attempt to eat. It’s as simple as that. So, by eating a larger number of small meals instead of a few larger meals, the energy from that food is well spaced out and thus you will avoid those hunger pangs.
You will eat surprisingly less by eating 4 or 5 small meals throughout the day instead of 2 or 3 large meals. With the large meal method, you usually wind up binge eating by dinner – a four-course meal with seconds and a dessert.
Four: Increase your Fiber
Not only is fiber good for your body, especially your digestion and bowels, but it also gives us a feeling of being full. There are many supplements out there you will want to avoid while on a diet, but fiber isn’t one of them.
Fiber will help promote stomach distension – that proverbial full feeling. And it will also boost your digestive system and promote regularity, and works wonders for your overall metabolism.
Five:Cut Back on the Flavors
When you’re eating meals, don’t fix a large variety plate. When we experience many types of flavors at once, our brains want to keep eating. We want to try a little of this, a lot of that, and even more of that! It becomes a buffet mentality.
As you can tell with these tips, we’re ironically eating to suppress our cravings. This method certainly works, and this is only the tip of the iceberg.
There are many more hunger-suppressing tips out there for you to use. These five, however, should get you started off on the right foot.