How to Curb Junk Food Cravings

byKati Mora, MS, RDN
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How to Curb Junk Food Cravings

啊,渴望!尽管我们尽了最大的努力,但吃某些食物的渴望有时会得到我们最好的。这些渴望会导致不良的食物决策,即使是最敬业的健康食者也会脱轨。从饼干到薯片,我们渴望的食物通常给我们带来的回报,除了我们根本不需要的额外脂肪,糖和盐(如果没有的情况下,通常会感觉更好)。

Before you beat yourself up over your cravings, keep in mind thatthey are completely normaland experienced by almost everyone. Your desire for highly palatable foods containing sugar, fat and salt is rooted in biological need and is not innately bad. Unfortunately, it has become way too easy to satisfy these cravings.

Although you may not be able to completely avoid the foods you crave or turn off your impulses, it is possible to change the way you respond. By doing so, you can eat with confidence knowing you have control over these “junk” food cravings — and not the other way around.

是什么引起渴望

Cravings happen for many reasons, but research has shown that we often crave the foods we love most when werestrict them(Think: strictdieting) and/or when our meal plan lacks variety. In some instances, cravings are triggered by the想法我们已经放弃或从未有一段时间没有吃过的食物。

In fact, if you make changes too quickly or are too restrictive, you may find your cravings intensify. Why? Because some of those highly palatable foods we’ve come to love activate pleasure centers in our brain that keep uswanting more. Shut off the supply, and get ready for your brain to throw a fit. (This is why we encourageenjoying all foodsand making gradual diet changes.) By doing so, you’ll give your brain and taste buds time to adjust and also discover creative ways to add flavor, color and enjoyment to your plate without relying heavily on sugar, fat, or salt, like so many manufactured foods tend to do.

How to Identify a Food Craving

当食物渴望罢工时,通常很容易识别出来,因为它背后有强烈的动力。但是,确定您的确切需求或愿望可能并不总是很简单。如果您经历的渴望比特定的更笼统 - 就像您想要的时候,这尤其如此something,你只是不知道什么。

If you struggle to know what your body is trying to tell you, consider keeping track of youremotionswhen you eat or experience cravings. This can help you notice trends in your eating habits and allow you to better understand and process the signals your body is sending.

5 Tips to Curb Junk Food Cravings

知道为什么以及何时发生渴望可以帮助您准备与他们打交道。无论您是要改变环境以减少体验频率还是正在开发不同的反应方式,都可以克服最多junk food desires. Here are a few ways to set yourself up for success:

1.设置舞台。压力,疲倦和无聊是所有人的心态,它们可能会使您更容易渴望提供暂时舒适的食物。在开始改变饮食之前,请确保您正在创建一个促进成功的环境。获得足够的睡眠,花时间放松并每天进行足够的体育锻炼是积极的步骤。

2. Make time for meals.Working consistent meals into your routine is an all-around good strategy. Not only does it provide the opportunity to incorporate a variety of foods into your day, but having meals every 4–5 hours also ensures you never go too long without eating. This prevents you from becoming overly hungry, a state in which tempting foods become even harder to resist.

3. Know which foods set you up to fail.无论您计划多少或对食物的渴望有多熟悉,some foods总是很难保持正轨。通过确定您最渴望食品的清单,您可以提前计划。对于某些人来说,这可能意味着在用餐时而不是自己提供难以抗拒的食物。对于其他人,这可能意味着购买更多可管理的部分在一天中的特定时间享受或将它们完全离开屋子。无论哪种最适合您,知道哪些食物太难抗拒,都可以使管理您的响应更加容易。

4. Try eating something different.A food craving is a desire that you have the choice to act on or not. Even though that bag of potato chips may sound good, you may find that a crunchy vegetable sprinkled with salt satisfies that craving just as well. (Perhaps not, but it’s worth giving it a shot.) As you continue to identify your cravings, you may find it has less to do with the food itself and more to do with a specific characteristic. For example, the potato chips are salty and crunchy. Crunchy vegetables dipped in hummus might be a satisfying fix.

5.避免吃自己渴望的食物。仅仅因为垃圾食品从营养的角度几乎没有好处,这并不意味着您永远都不喜欢它。与其完全避免完全避免使用这些类型的食物,不如考虑将较小的部分与更营养丰富的食物配对。例如,将一份1盎司的薯片与火鸡三明治一起吃饭。当渴望罢工或打算掺入您倾向于吃饭时的食物时,您可以做到这一点。无论哪种方式,这都是管理食物渴望而不剥夺自己喜欢的食物的好方法。

Although we may never be able to completely avoid the foods we crave, we can change the way we approach them. By implementing a few of these strategies you can overcome cravings and begin enjoying the foods you love in a realistic and balanced way.

About the Author

Kati Mora, MS, RDN

Kati is a registered dietitian and nutrition expert who helps people reinvent their eating habits by creating meals they love. Learn more about her atkatimora.com, and check out herNumber 1 tip吃最好的.

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