Each time you reach for something to eat to satiate your different mood - anger, fear, sadness, depression- it becomes emotional eating. Beware of it as these comfort foods can be really bad. Food cravings could be due to emotional, hormonal or biochemical reasons. Small number of cravings could be a result of food allergy or even nutritional deficiency.
Here are some tips to reduce food cravings:
- Have small and frequent meals .When we skip meals our blood sugar levels fall which results in food craving, overeating and even binges. Females should eat every 3–4hours while males can manage in 4–5 hours. Nutritionists in Lucknow, researchers have shown that frequent eating helps in reducing food craving associated with PMS [Premenstrual Syndrome] .
- Keep yourself hydrated. Dehydration confuses the body and often makes us feel hungry. It is a good idea to take a glass of water every hour. Stimulants like tea or coffee or caffeinated soft drinks can cause fluctuation in blood sugar levels. Switch to green or herbal or fennel tea, diluted fresh fruit juice, homemade vegetable soup or buttermilk.
- Never reduce your calorie intake below a safe level.800 calorie diet can only be taken under supervision. Even during weight loss one must not opt for a diet less than 1200 calories. As per weight loss dietician, choose nutrient dense food rather than empty calorie food or drinks like soft drinks, candy, ice cream etc.
- Choose low GI[Glycemic Index]food. Choose whole grain bread, brown rice, basmati rice, whole wheat pasta or noodles rather than refined or processed starches.Opt for soluble fiber in apple, oats and beans. Choose plenty of vegetables as they are high in fiber, vitamins, minerals and phytochemicals but low in calories and usually have a low GI value.
- Over consumption of sugar and salt can make craving worse. Use spices to enhance taste.
- Keep healthy snacks handy i.e. fruits, nuts and seeds, baked tortilla chips or khakras.
- Always combine some fat and protein with your carbohydrate. This will slow the rise of blood sugar from carbohydrates.
- Exercise can suppress food cravings due to the release of endorphins [feel good hormone] into the bloodstream.
- By distracting yourself you can combat food craving. When craving attacks divert your mind ,talk to your friend, read the news, go for a walk or drive or go shopping. Stress raises the adrenaline level and makes craving intense. So stay away from it.
For more consultation regarding health, weight loss plans, weight management, custom diet plans, you can contact a Dietitian in Lucknow - Luna Jaiswal, India. Do visit the website and try to explore her experience, knowledge and her life experience in the field as a whole.
Are you fed up with trying to follow a diet and not losing weight?
Most people complain about losing weight after dieting.
Want to find out why?
These are the most common causes of weight loss but are often overlooked.
Hormonal imbalance:It can be difficult to lose weight if you have hormone-related conditions such as PCOS, thyroid, or menopause.
Hunger hormones such as ghrelin or leptin can also hinder weight loss.
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This pollution isn’t just in the sky.
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To make their lives easier and to help them live a healthier life, we decided to open our clinic at Ludhiana in Model Town.
Understand that Starving to lose weight and following other harmful dietary approaches will leave you with poor health and poor mental status.
