不管您对健康饮食有多痴迷，您可能每隔一段时会渴望渴望垃圾食品。
Even though indulging is an essential part of being mentally and physically healthy, it’s all about moderation. That means sometimes you have to deal with your suddenly quasi-erotic feelings for ice cream without promptly inhaling a pint. Here, two registered dietitians explain 10 ways to stop food cravings in their tracks.
1. Always be prepared with healthy snacks.
The first step to handling cravings is stopping them before they start. “If you make sure to eat about every three to four hours throughout the day, you’re setting yourself up with a healthy foundation to fight cravings,” Brigitte Zeitlin, M.P.H., R.D., C.D.N., a dietitian at B Nutritious, tells SELF. “Cravings often creep in when you haven’t fueled your body properly, making you more inclined to give in to the moment instead of stopping yourself.”
如果没有两种关键营养素，小吃就无法最大程度地发挥其饱足的潜力。营养与饮食学院发言人说：“蛋白质和纤维含量较高的食物减慢了消化，并帮助您保持更长的时间。”“相比之下，糖或精制淀粉含量高的食物很快会引起血糖反弹效应，从而使您渴望更多的甜食。”不理想。Zeitlin说，小吃应该至少有五克蛋白质，您应该在饭期间至少服用15克。至于纤维，Rumsey建议您从零食中获得三到五克，在八到十之间吃饭。这是六个例子of healthy snacks that fit the bill, like a cup of sliced bell peppers with two tablespoons of hummus or a stick of string cheese with half a cup of grapes.
2. Set a timer for at least 20 minutes, then go do something fun until it rings.
Rumsey说：“分心会将您的思想与食物区分开来，并使您有机会意识到自己并不饿。”事实是，您必须给时间一个公平的机会才能赢得胜利。虽然渴望在分散五分钟后可能会感觉同样强烈，但20分钟后可能会完全消失。
3.问问自己现在是否要吃苹果。
If you’re not a fan of apples, substitute any fruit or vegetable you love. This easy test helps you determine whether you’re tempted to eat for a reason beyond hunger. “If the answer is yes, then it’s physiological hunger—go get an apple to eat!” says Rumsey. “But if the thought of a fruit or vegetable is not appetizing, then it’s not real hunger.” In that case, she suggests taking a step back to figure out what you’re really after, like a cure for boredom or comfort after a rough day at work.
4. Move your body.
Hitting the gym works, as does having a solo dance party. Anything goes as long as it’s active. “Many crave-worthy foods have been found to release serotonin, a ‘feel-good’ hormone,” says Zeitlin. That explains why sometimes you wonder if doughnuts are literal portals to heaven because in the moment, nothing on earth seems as amazing as biting into that glazed goodness. Luckily, you can mimic junk food’s effect on your mood sans the sugar crash. “Exercise also releases feel-good hormones called endorphins,” says Zeitlin. Being good to your body viaworkouts还可以使您想以健康的方式加油来保持动力。
5.喝一些水。
Zeitlin说：“当他们实际上口渴时，我们的身体有时会感到饥饿。”如果您的胃在倒下玻璃杯后的20分钟内咆哮，那是一个主要的线索，您真的很饿。好消息是，即使您确实需要吃饭，这种简短的水引起的丰满度使您有时间考虑渴望，因为您的胃在告诉您。无论哪种方式，保持水分总是一件好事。尝试向您的水果添加美味的水果，或者尝试多喝水的其他简单方法。
6. Savor a hot mug of tea.
Rumsey说：“热饮料可能会填充，这可能有助于减少您的渴望。”作为奖励，他们还可以从感到如此冷淡的感觉中给您带来喘息的机会，以至于您认为您的内部可能会被冻结。冬天，你很糟糕，你不能和我们坐在一起。
7.转向纯天然的口香糖。
The simple act of chewing something can be enough to satiate your mind when hunger isn’t the real issue, says Rumsey.
8.用舒适的食物交换代替。
有时，您确实可以两全其美！通常有一些简单的方法可以使任何垃圾的健康，但仍然获得美味的奖励，例如用浇头覆盖冷冻香蕉而不是冰淇淋。认真地，尝试一下。令人信服。
9. Tell yourself you can fulfill the craving if you leave the house to buy it.
Zeitlin suggests keeping your most-craved items out of your house. Then if you really want them, you have to put in more effort than strolling into the kitchen. Sometimes the thought of having to go outside to grab food will be enough to make you realize you don’t want it badly enough in the first place.
10. Just have whatever you’re craving, guilt-free.
如果您尝试过各种策略，但仍然无法停止考虑薯片，请让自己有一些，并记住，为此击败自己没有用。毕竟，明天是充满健康的可能性的新一天。
-经过Zahra Barnes
摄影者SELF
