Intermittent Fasting For Dummies by Janet Bond Brill

Author:Janet Bond Brill [Brill, Janet Bond]
Language: eng
Format: epub, pdf
ISBN: 9781119724100
Publisher: Wiley
Published: 2020-10-22T00:00:00+00:00

Curbing Those Cravings

A food craving is an intense desire for a specific food. This yearning may seem uncontrollable, and you may think that your longing may not be satisfied until you get that particular food. Cravings are often for junk foods and processed foods high in sugar, salt, and fat. Fortunately, the following tips can help you rein in those cravings:

Remember cravings are time limited. Experts believe food cravings typically last only 3 to 5 minutes, so remember that and forge though it.

Drink water. One of the easiest ways to tame food cravings is to fill your stomach with water. Plus, using a straw can help placate oral cravings.

Eat enough protein. During your eating windows, be sure to eat enough lean protein. Ideally a plant protein is best because you also get a satiating fiber boost. How much is enough? Health experts recommend eating a modest amount of daily protein, far less than the typical American eats. The daily goal for most people is 0.36 grams protein per pound of body weight. That would be just 54 grams for a 150-pound woman, or about one 6-ounce salmon filet.

Chew sugarless gum. Sugar-free chewing gum is perfectly fine during intermittent fasting and has no effect on blood sugar or insulin levels. Chewing gum is a simple way to keep your mouth busy and has been shown to help reduce both sweet and salty cravings.

Change your environment. Take a walk around the block, take a long shower, or even call a friend. These things may help distract you long enough for the cravings to subside.

Plan to eat those foods. Eat the foods you crave, in moderation, during your eating windows. The concept that you aren’t depriving yourself can help motivate you.

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