Cravings come in powerfully – and often when you want to lose weight. What does the body really need in such moments? If you pick the right hunger brakes, the pounds will drop more easily.
Cravings often have little to do with real hunger. When the body runs out of energy, it likes to cry out for something sweet to raise its blood sugar level again. But he is much less choosy. “When it comes to cravings, the body usually doesn’t lack nutrients,” says nutrition psychologist Adrian Meule.
Cravings usually require high calories
Foods rich in fat and carbohydrates in particular appear in the mind’s eye when the cravings strike. Not cucumber slices or apple pieces, but pizza, chips and chocolate – a relic from the times when high-energy foods ensured survival and the body had to provide for hunger times.
Many also involve emotions. Children get chocolate as a reward or for comfort. In a stressful phase at work, a bag of gummy bears helps. “These are trained habits,” says Maike Ehrlichmann, nutritionist and certified nutritionist from Hamburg.
But what do you do if you are craving chocolate and chips? Maike Ehrlichmann thinks little about self-mortification, but advises: “Take what you feel like and see if you are really better.” Then you might notice “that the desired effect often does not occur at all.” Prohibiting something is the wrong reaction.
Eat in peace and alternatively reward yourself
Instead, it is important to find out what the body really desires: Perhaps a relaxation exercise, a short walk or a conversation with friends bring a lot more wellbeing than the quickly plastered box of chocolates. Control is quickly lost, especially when having meals on the desk or in front of the television.
“The feeling of satiety sets in after 15 to 20 minutes, the chocolate bar is already gone,” says Antje Gahl from the German Nutrition Society. Chewing, tasting and swallowing in peace is therefore a good way to limit the amount of food to a healthy level. “Distraction also helps,” says Gahl. “Because eating is often a substitute satisfaction.”
Even on a diet with strict rules, the cravings often spark in between. The risk of cravings can be reduced with a flexible weight loss strategy and a menu that is as varied as possible. A little planning also helps: an emergency snack in your pocket, such as nuts or a protein bar, can make the candy bar from the candy vending machine superfluous.
Salad and soup are healthy gastric fillers
Of course, you can also outsmart the cravings: via the taste receptors of the tongue and the stretching of the stomach. Does the stomach sufficient, it signals saturation. For example, a large portion salad ideal to supply the stomach with plenty of filler without unnecessary Calories to charge.
Soup is also a good stomach filler. “With soups, the warmth also ensures that we feel comfortably full for a long time,” says graduate ecotrophologist Brigitte Neumann. The nutritionist from the Franconian Uttenreuth recommends that you satisfy your hunger with vegetable soups in particular. “If you want to go fast, frozen soup vegetables are in Vegetable broth ideal. Just bring it to a boil and then enjoy. “
Grain dumplings support the filling effect without supplying too many calories. For the dough, the expert mixes two tablespoons of cereal, an egg, a tablespoon of cream cheese and Spices to taste, Then shape small dumplings and cook in the soup for 15 minutes. The included egg bends thanks abundantly protein later cravings.
Proteins fill you up for a long time and inhibit the desire for sweets
“In addition to eggs Quark“Harzer cheese and low-fat sour milk products are good food cravings,” says Neumann. The proteins not only boost the metabolism and thus increase energy consumption. They also have a high satiety value and thus curb the appetite for chocolate, crisps and other sweet sins. A slice of whole grain bread is also ideal for in-between hunger, according to the nutrition expert.
Acid shrinks hunger
Intense taste stimuli can also curb cravings. So it can help when craving chocolate eating something sour: if everything contracts in the mouth, the desire to eat automatically decreases. An acid one cucumber, snacking directly from the glass or as a bread set stops some food cravings. This also applies to a glass of lemon water. A vinegar-oil dressing in the salad makes us eat less during the main meal and supports the satiety effect.
Spiciness numbs the taste receptors
Sharpness can also prevent you from reaching too often. Spicy chilli chips are usually eaten less than the mild pepper variety. This is because the pungency numbs the taste receptors. This reduces the desire to continue eating.
Hot peppermint candies and chewing gums have a similar effect. The toothbrush handle is also popular to keep chocolate cravings at bay. Because the taste of fresh mint dampens the desire sugar,
Bitter substances put a brake on saturation
Bitter types of salad such as chicory, endive, arugula and Radicchio also prevent food cravings. As soon as the tongue tastes something bitter, a saturation brake is set in motion. The bitter taste is a warning signal to the body of potentially toxic substances. He wants to prevent you from consuming too much of it and you automatically eat less. The types of lettuce taste as a salad, in a sandwich or in a curd as Spread,
“Too much waiver makes us hungry for a caterpillar”
If all of this does not help and the desire for chocolate becomes overwhelming, the following applies: “Just eat a piece and give in to the pleasure, instead of feeding yourself like a little caterpillar through an abundance of low-calorie snacks”, recommends the health expert. “It doesn’t have to be the whole table right away.”
Cravings: Those who know the triggers can take countermeasures
In addition, the expert advises to go on the cause research in case of constant cravings. “Often leave us stress, Boredom, frustration or too many sweets. Who knows why he is accessing can fight the triggers and create healthy alternatives. “