Top 10 Snacks to Control Cravings

0912-combat-winter-cravingsWhether it’s the desire to have a pastry with a mid morning coffee, something sweet in the afternoon, or a late night snack, we all feel occasional food cravings. Worse, our cravings are usually for sweets or foods high in fat content.

Anyone dieting is conscious of their cravings because they’re making an effort to combat the urge to give in and will likely choose a craving control snack, like a Shakeology shake. Folks not counting calories on the other hand are likely to give into a craving, and may not even notice that they did because they did so subconsciously.

For dieters and anyone just wanting to avoid calories they don’t need there are snacks to keep those cravings at bay…

1. Eat nuts.

Eat an ounce of nuts and drink a couple of glasses of water and within 15 to 20 minutes your craving, even your appetite will be satisfied. This is possible because your body chemistry changed. Besides filling you up , nuts stimulate 2 appetite suppressing hormones, cholecystokinin and glucagon-like peptide-1. These hormones send a message to your brain telling it you’re not hungry.

2. Have a cup of coffee.

Instead of reaching for a snack have a cup of coffee, ideally a latte. Caffeine wonít satisfy your cravings, but it can avoid calories if you use sweetener instead of sugar. A cup of coffee later in the day curbs cravings by giving you a bit of an energy boost and satisfying your desire for something sweet. Most people go into an energy slump in the mid afternoon and will crave sweets, while at the same time feel hungry. The reason for this is that the brain thinks the body needs energy, and the quickest way to get an energy boost to to eat something sweet. By offsetting the energy slump with caffeine, plus filling your stomach a bit with the coffee, and tricking the brain into thinking it’s demand for sugar was met, both appetite and craving for sweets are satisfied.

3. Oatmeal any time of day.

There are a great many health related reasons to eat oatmeal made from steel-cut or rolled oats. Instant oatmeal on the other hand offers fewer advantages. As for it’s ability to kill food cravings, oatmeal is low on the glycemic index, meaning it’s filling and takes a long time to digest. Because it contains a large amount of slow-burning carbohydrates, oatmeal suppresses the hunger hormone grehlin. Although oatmeal is an ideal snack to curb a craving anytime of the day, eating oatmeal for breakfast can reduce your appetite come lunch time because it is so slow to digest.

4. Have an apple.

All fruits are a healthy and nutritious snack choice for craving control, but apples are the best option. Apples contain pectin, a soluble fiber that helps regulate blood sugar, satisfies appetite, and sustains energy levels. A medium size apple with the skin left on contains 4 grams of fiber, which means it contains more fiber than you’d get in a slice of whole wheat bread.

5. Have a salad.

A salad is an ideal snack when food cravings come calling, provided a low-fat dressings is used. The fiber content in lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers, all vegetables commonly used in salads, is filling. However, what is most significant is that it helps slow the release of glucose into your bloodstream.

7. Eat beans.

Anything made from beans is an ideal snack to combat cravings. The fiber in beans increases the digestive hormone CCK, which is a natural appetite suppressant. Beans also keep your blood sugar steady, which helps stave off hunger.

8. Whey protein.

Whey protein stimulates the hormones that produce the feeling of being full, and do so while eating less food. Whey also stabilizes blood sugar, which helps control food cravings as well.

9. Drink Shakeology.

Shakeology is a tasty and filling choice to eliminate food cravings. The whole-food ingredients in Shakeology, such as whey protein, amino acids, digestive enzymes, and antioxidants, curb food cravings while at the same time reduce hunger.

10. Chew Gum

Not really a snack, but chewing sugar-free gum reduces food cravings, especially for sweets, resulting in a zero calorie intake. Gum chewers still snack, but on average consume 40 to 60 calories less per day than people who do not chew gum. Chewing gum significantly decreases feelings of hunger and the cravings for something sweet.

In This Together,

Coach Eric Hollingsworth
P90X, PiYo Certified Fitness Coach

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