Craving chocolate, sweets, chips and other unhealthy food?

Girl, I totally feel you, I am such a sweet-tooth myself. I am no exception. Like most people I would crave bad foods while watching Netflix, or right after meals.

My weak spots? Chocolate, cake and pastries.

I have my ups and downs and to be honest I don’t restrict myself. If I want a piece of chocolate I will have one, because sometimes that just makes me happy. It’s all about the right balance I think. You just have to know when to stop.

That’s why I will give you some tips on stoping your food cravings and creating a healthy relationship with food.

1.Set up your enviroment to work for you and not against you 

I would probably say that this will be the easiest, but biggest change in your relationship with food.

Everything begins with grocery shopping and in your home. Only buy healthy, wholesome foods instead of unhealthy and unnutritious food. That way, you won’t have to have the discipline it takes to eat healthy, you will just eat what’s in your pantry. Simple, right?

I will write another blog post on “What’s in my pantry and frigde?”. But, for now, let’s take a breave look at the foods that should be in every kitchen:

Veggies

  • Greens (Salad, broccoli, spinach, avocado)
  • Tomatoes
  • Capsicum
  • Cucumber
  • Zucchini
  • Carrots
  • Onion

Fruits

  • Apples
  • Bananas
  • Berries (Strawberries, Raspberries, Blueberries)
  • Oranges and mandarins
  • etc.

Protein

  • Lean turkey, chicken, salmon, other fish (if you eat meat)
  • Tofu
  • Eggs
  • Greek Yogurt or quark
  • Soy milk
  • Cottage cheese
  • Beans, lentils, chickpeas

Healthy carbs

  • Oats
  • Wholewheat bread
  • Natural rice/brown rice
  • Quinoa
  • Bulgur
  • Sweetpotato
  • Potato

Healthy fats

  • Olive oil
  • Avocado
  • Nuts
  • Fish
  • Coconut oil

Seeds, nuts and other healthy food

  • Chia seeds, sunflower seeds, flax seeds
  • Almonds, Peanuts, Cashews
  • Peanut butter (natural)
  • Maple syrup
  • Honey
  • Cacao nibs

2. Find your dopamine somewhere else

Eating unhealthy foods gives us a dopamine kick. Dopamine is the neurotransmitter that occurs in our brain and body, when we are in anticipation of a reward.

It is the “motivator” in our brain, which, originally, gives us the kick we need to get out of bed to hit the gym. Or to work on our business. To take massive action towards something we want. 

However, if a person is lacking motivation to do positive things in their lives, this could mean that dopamine is being used in some other area, like the motivation to stand up and get ice cream. That’s exactly why sweets and unhealthy foods are so addictiveHere is an awesome article on that topic 

So, if you find yourself craving bad foods a lot of the time, a good idea would be to set goals for something you want to achieve in your life and then work towards it. Dopamine will then work, like it should be working, to get you working.

3. Research the reason for your cravings

Your cravings won’t completely stop, until you find out the reason they accure in the first place. Craving certain foods can mean that you are lacking some specific nutrients. 

Craving chocolate, for example, can be an indicator that you are lacking magnesium. In that case, you should eat more veggies, nuts, seeds and fruits. Here is an awesome article on that topic.

Moreover, us ladies crave more unhealthy foods 1-2 weeks before our period, because of the high ostreogen and progesteron levels and low magnesium levels. 

Stress or lack of sleep could be another reason we crave bad foods. For example, It is proven that chocolate increases the level of serotonin in our body and improves relaxation of the muscles.

A wholesome and protein rich breakfast and a good yoga session will do it’s work, as well.

4. Drink more water

A lot of times we misinterprete hunger for thirst. Drinking lots of water (3-4litres per day) should help with food cravings.

Try drinking 1-2 glasses of water before every meal or whenever you are hungry. If your “hunger” is satisfied, you weren’t hungry, but dehydrated.

5. Find healthy alternatives

I love food and I would never promote a lifestyle, where you are constantly tracking calories and worrying about every single thing you eat. For me, that’s not what fitness lifestyle is all about.

That’s why I love having treats here and there and going out with friends ones in a while. There’s nothing wrong with eating chocolate sometimes. You just have to find a healthy balance and the right kind of alternatives. 

My favorites are:

  • Milk chocolate – Dark chocolate and cacao nibs
  • Sweets – Dried fruits, honey, berries
  • Cake – Protein balls, wholewheat biscuits
  • Salty chips – healthy fats, nuts, carrots and hummus, selfmade potato fries

Final note

Something that has helped me a lot with cravings is to be really aware while eating. Notice how the food tastes, eat slowly and without distractions. Be there fully.
How does it feel in your body 1-2 hours after your meal?

Let’s summarize everything:

  1. Change your enviroments to work for you and not against you 
  2. Get your dopamine kick somewhere else
  3. Research the reason for the cravings
  4. Drink more water
  5. Find alternatives

I hope you have an awesome week filled with healthy foods,

xx Hana

 

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