Staving off craving suggestions?

How many of you crave the feel good yummos like chocolate, pasta, and ice cream on bad or stressful days? What do you find is the best strategy to avoid overeating unhealthy ‘comfort’ foods when you crave them?

Fortunately, I don’t crave as many things now that I’m not pregnant! But every now and then, I want to eat something right now. What I try to do is let myself have some, but I put a small portion on a plate or in a bowl instead of eating out of a chips bag or something like that. Then I try to concentrate on the flavor and really enjoy it.

Thanks Del! Great suggestion.

I thwart most cravings by not buying the things I know I will go to in times of weakness. However, I’m not the only one who lives in my house and chips and cookies are in the house every week. I try to choose cookies that are not favorites. It helps, but when I’m really craving them, I tend to eat them. Like Del, I put a handful of chips in a bowl rather than eat out of the bag, and I try to limit myself to two cookies rather than six or…well you get the idea.

I also try to have snacks on hand that satisfy but are good for me. My current snack of choice is frozen grapes. They’re sweet, cold and take time to eat. I even weigh this out because too much of a good thing is still too much. 3 oz. is about three handfuls for me and really hits the spot.

Great suggestions, Donna! That’s pretty much what I try to do. I continue the portion control I try to practice with everything I eat when it comes to cravings. I know that if I take a package of cookies or a bag of chips over to the couch while I work or watch TV, I will eat way more than I should.

I also try to eat slowly so my body has time to feel satisfied with a smaller amount of chocolate, pasta, etc. One rich chocolate truffle that will melt in my mouth is more rewarding than a whole Symphony bar I gobble up immediately.

Yes Crystal, eating slowly is the secret weapon many thinner people wield and don’t realize it. It takes the body 20 full minutes to send the “I’m full” signal to the brain. If we eat fast, we go beyond to full to stuffed before we even stop eating! “Slow down” is another great tip. How do you do it though, if you’re used to shoveling it in at top speed?

Here are a few ways to force yourself to eat slower:

Put your fork or spoon down between each bite.
Don’t put more food into your mouth until you’re done chewing and swallowing the previous bite.
Count how many times you chew. Increase this number, and it will slow you down.
Try to take 20 minutes to eat your food, since that’s how long it takes for your brain to hear from your stomach.

Donna

I am a huge sucker for soda. I love my Dr. Pepper/Diet Dr. Pepper and Cherry Coke! I notice that when I drink more sodas, I tend to crave more sweets! So, I cut back on pop.  I have gained back some weight I lost over the summer, and am using Tootsie Pops to give me that taste of sweet, plus the oral fix, that I need while watching television at night or while I’m writing at my desk!

And like Donna, I try not to buy “bad” things, but that’s hard when my hubby loves bad foods and has the metabolism of a hummingbird!

Amy, I’m married to a man like that, too. For me the problem is the chips and cookies he takes in his lunch each day. They may be in his lunch, but the bulk of them sit here in my kitchen, and by the afternoon they are calling to me like the sirens of the sea, luring me to crash and burn.

If I start to eat them, I tend to crash and burn. It is best if I don’t eat them, because like marketing says, I can’t eat just one. Planning is the key to avoid that problem. When I think of a cookie or chips, I need to have an alternative, something I like, not something I’ll settle for. The frozen grapes are the treat I go for right now. I go through phases, but the grapes are very satisfying, take time to eat, and are way less calories!

Donna

Sugarless gum is a lifesaver, especially when I’m writing.

I also use portion control - and the first thing I do is look at the calorie guide on the package - “One cookie is HOW many calories???” :D That helps stop the craving a bit. My favorite treat dish is a ramiken - whatever fits in that is what I can have, be it chips, pudding, whatever.

If it’s something gooey, like cheesy pasta, I try to have a 1/2 cup and then more salad. So I get a little, but don’t stuff my face with it.

Hi TK,

I have to admit. I looked up ramekin to see what is was. Your discipline is such a good example! For dinner, I’m currently trying to eat a large salad with one helping of whatever the main dish is…no going back for seconds no matter how much I like it.

Donna

After years of trying to satisfy ‘cravings’ for unhealthy foods with just a little taste, I’ve come to the conclusion that even one bite is too many, especially with sugar-filled products for me.  I know that many scientists claim it’s impossible to be addicted to sugar, but for me it sure acts like an addictive substance - one taste and I’m craving more.  For me the only way to ‘manage’ cravings for unhealthy foods is to avoid them entirely or I’m out of control.

Hi Jeanne,

Funny you should say that. Today on the news I saw a claim that sugar is more addictive that heroine and the newscaster acted surprised! Have you ever read the book “Sugar Blues”? It is quite eye-opening. It reads kind of like a history book, but the information is well worth the read. For example, did you know that long ago only the wealthy could afford sugar and that you could only get it with a prescription? There’s all kids of tidbits in that book that make addiction to sugar more understandable.

Just like alcoholics can’t have one drink, some of us shouldn’t have one bite.

Donna

Hi Donna,

Yes, I’ve read that book.  His history of sugar is interesting. I’m always looking for more information on this topic. Do you have any other recommendations?

I’ve also read the nutrition books by Dr. Joseph Mercola.  His “No Grain Diet” is a classic.  I know from talking to lots of people that they have similar reactions to sugar. We may not be chocaholics - we may be sugar-holics.

Jeanne

Hi Jeanne,

I can’t think of another book that specifically address sugar as the main topic but I did come across this article which I think is exactly what you’re looking for. It talks about sugars addictive properties. Let me know what you think.

Donna

@Amy, I love Coca-Cola. I don’t know if the sodas you mentioned do this, but Coke offers a smaller can than the regular 12 oz. size. I think it’s 8 oz. and sometimes, I buy those instead. I can still get that Coke taste without drinking a bigger can. I also love the little bottles, that are made in an old-fashioned style (when food and drinks came in much smaller portions).

What a great idea, Del. Most times people think about portion control or cutting back with food servings, but to buy the smaller cans or bottles of soda for the soda lovers out there is a good way to cut back, and even to splurge from time to time.

Donna