eating higher volume of whole foods like fruits, veggies, nuts, seeds, legumes, grains, eggs, white meat, etc. i won’t restrict myself from overeating these foods. for ex, eating two pounds of fruit a day is not necessary or great for you, but imo it’s still better than pigging out on junk food.
another method is exposure therapy. let yourself have what you are craving in whatever quantity, but make sure you eat it slowly and mindfully. the slow eating part is important. don’t allow yourself to wolf down junk food like you haven’t eaten in days. by eating slowly, you will realize that the food kinda makes you feel like crap and you probably won’t even want to finish it. save the rest for later. intense junk food cravings usually have little to do with actual hunger - if you can pinpoint your actual issue, you will have an easier time controlling them.
another method is to take junk food and make it more balanced. add some beans or chickpeas, maybe a boiled egg, some salad veggies and rice on the side, etc. this once again increases the volume of food, adds some nutrients, and allows you to be full while eating smaller portion of the junk food.
I’ve found for me the best deterrent to sugar cravings is making sure I eat a protein heavy breakfast. I also find that when I keep sweets in my house and allow myself a small amount regularly, I don’t want to over indulge
Eat more protein and fiber. Both of these nutrients help improve satiety and reduce cravings. There is a macronutrient satiety hierarchy of macronutrients with protein being more satiating than carbohydrates which in turn are more satiating than fat.
Fruit helps me out a lot because it’s still sweet and gives in the sugar craving unlike veggies but I definitely go overboard with it for example I had this issue yesterday I had 2 kiwis, pomegranate and a nectarine and was fully satisfied
Here are some tips that you can try to help minimize junk food cravings:
Eat a balanced diet: Make sure that you are getting a variety of nutrients from whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. This can help to keep you feeling satisfied and can help to reduce cravings for unhealthy foods.
Stay hydrated: Drinking plenty of water can help to keep you feeling full and satisfied, which can help to reduce cravings for unhealthy foods.
Get enough sleep: Lack of sleep can increase cravings for unhealthy foods, so make sure you are getting enough rest.
Avoid keeping unhealthy foods in the house: If you don’t have access to unhealthy foods, you won’t be as likely to crave them.
Find healthy alternatives: If you are craving a specific type of junk food, try to find a healthy alternative that satisfies your craving. For example, if you are craving chips, try making your own baked sweet potato chips or kale chips.
Practice mindful eating: Pay attention to your body’s hunger and fullness cues, and stop eating when you are satisfied, rather than overindulging.
Engage in physical activity: Exercise can help to reduce cravings for unhealthy foods by increasing endorphins and helping to regulate appetite.
Self control and abstinence or finding a slightly healthier alternative to help indulge in a smaller capacity to power up into abstinence. I have a peppermint patty recipe that makes small doses of sweet in a somewhat more holistic manner, If I over indulge and have cravings, this small treat makes my skin feel great and it’s a better alternative. I’ll edit with the link in a moment.
paleo friendly peppermint patties
It has been proposed that there is a macronutrient satiety hierarchy with protein being more satiating than carbohydrates which in turn are more satiating than fat. There is also a broad consensus that the energy density of foods affects energy intake and satiety. Saying that, eating beyond satiety or overeating is a much more complex phenomenon than most people think. Fiber content, palatability, convenience, and even eating with friends can all alter our food consumption. As we eat, signals from the digestive system tell our brain about the quantity and quality of what was eaten. Our brain integrates these signals, and as they build over the course of a meal, the brain generates a growing feeling of satiety. As mentioned though, there are other factors - beyond food - at play that can generate different levels of satiety.
Exactly this way. It’s a social event, so just consider it a cheat day. Enjoy, then move on.
Don’t stock junk at home. If the craving is strong, just take a cheat day. But never buy so much that it comes home with you, and make sure cheat days are truly one-offs (no more than once a week).
Get into time restricted eating. A 10-12 hour eating window (say no eating after 7) will help tremendously with food cravings.
Get enough sleep. When you’re low on sleep, your self-control goes down.
Find healthy snacks. For instance fruit, or nuts (healthy fats, fiber and a bit of protein). Or the famous ‘fiber fueled’ snack: dates with peanut butter inside.
I crave sweet sometimes and instead of things like Oreos, I replace them with things like granola bars with added protein and a little bit of chocolate. Thing like that and protein shakes can sometimes satisfy that craving