If you find yourself constantly craving junk food, you're not alone. According to health and nutrition expert Paul Chek, when you eat high-sugar, high-fat foods such as candy, doughnuts or cookies, your brain triggers a biological need to keep eating until the body takes in actual nutrients. By eating foods that are high in essential fatty acids and other nutrients, you can curb cravings for unhealthy fats. Similarly, eating complex carbohydrates can curb the desire for sugar.
Step 1
Replace white rice, pasta and bread with whole grains such as oats, quinoa, brown rice and barley. Whole grains contain fiber to fill you up and do not cause the dramatic spike in insulin that refined carbohydrates do. This often leads to decreased cravings for sweets.
Step 2
Stop using artificial sweeteners. They are much sweeter than sugar, which gets your taste buds accustomed to very sweet foods. If you must add sweetener to your food, try one with a low glycemic index, such as agave nectar or raw honey. Other sweeteners that contain essential nutrients and have a lower glycemic index than white sugar include molasses, barley malt and Sucanat, available in health food stores.
Step 3
Include protein in every meal, and eat five to six smaller meals per day. A scoop of protein powder, or a stick of string cheese, is all you need. Eating high-protein meals every two to three hours helps keep you full and keeps your blood sugar stable.
Step 4
Substitute fruit for refined sugar when you crave something sweet. If you want a cookie, have an apple and wait 15 minutes. Chances are, the cookie craving will go away.
Step 5
Add nuts, avocados and flaxseed to your diet. All of these are high in omega-3 fatty acids, "good fats" that help satisfy your desire for rich, creamy foods while providing quality nutrition. Eat nuts sparingly, as they are high in calories.
Things You'll Need
- Whole grain foods
- Avocados
- Nuts
- Agave nectar
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