That desire you have for ice cream or chocolate the second you finish dinner isn’t just a hard-to-break habit — often, cravings are the result of missing nutrients and unstable blood sugar. Since healthy fats, fiber and protein are more satiating (meaning you’ll stay full for longer), they help deter cravings and hunger.
When it comes to sugar longings specifically, sometimes you’re at the mercy of the bad bacteria in your gut — those microbes feed on sugar, which makes you want more of the sweet stuff. Other drivers: boredom (snacking mindlessly while watching TV) and emotional stress (grabbing a quick, sugary booster when anxious or tired).
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During the early part of THE WELL Cleanse, cravings are bound to kick in — but don’t stress. This expert advice will help you combat those powerful hankerings in a healthy way.
1 Dig a Little Deeper
When you have a craving, consider why you might be experiencing it. This can help you get to the root of your desire and foster a more mindful relationship with food. What you’re trying to determine is if you’re actually hungry — sometimes it’s hard to tell!
Ask yourself the following:
- How did I sleep last night?
- Am I feeling tired?
- Am I feeling stressed or anxious?
- Did I eat enough nutrient-dense foods today?
2 Hydrate and Wait
Have a tall glass of water and give the craving a little time to pass. This can help address dehydration signals, which are often confused with hunger cues.
3 Balance Your Blood Sugar
Focus on getting healthy fats (like avocado and olive oil) and proteins at every single meal to keep blood sugar balanced.
4 Have a Cleanse-friendly Snack
When you’re really in need of a snack, make a smart, Cleanse-friendly choice (which you can find here). Be sure to have these nibbles available at all times — especially when you’re on-the-go and tempted to reach for whatever is in your path. Stash approved snacks in your bag or car glove box, if you need to.
5 Move Your Body
Make sure to squeeze in movement throughout the day — stand up and walk around, go for a light jog, do some yoga or a gentle workout to help get your mind off of cravings and to release mood-boosting endorphins.
6 Nourish Yourself in Other Ways
Focus on another form of nourishment, such as calling a friend, making a cup of tea, dancing to your favorite song — whatever makes you feel good.
7 Prioritize Sleep
Feeling tired can force you to reach for sugar and caffeine. Research shows that sleep deprivation can actually alter appetite-regulating hormones and increase cravings. Aim to get to bed earlier in order to log enough shuteye.
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8 Mix Up Your Meals
Experiencing variety in your food — texture, flavor and nutrient profiles — can help satisfy your taste buds. Try to incorporate many different flavors into each meal (like bitter, sour and sweet) or add spices to keep things interesting.
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