Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

How to Curb Carbohydrate Cravings!


As a weight loss mentor it never ceases to amaze me how people inadvertently set themselves up for a huge snack attack mid afternoon. For many, the set up is so complete that it is almost impossible to control! The result is that people think they are weak-willed and lacking in discipline. Often the answer has little to do with character or determination. More often the reason for the mid afternoon carbohydrate cravings is due to gaps in understanding how our body works and responds to diferent types of food. Read on to see what you can do to control those mid afternoon cravings.

Trigger foods

If you want to control those cravings there are a few principles you must be aware of. The first is concerning trigger foods. Nutritional research has documented, carbohydrates trigger the brain to crave more carbohydrates, leading to a cycle of carbohydrate eating that becomes hard to control. Trigger foods keep you fat. The goal is to have control over these foods rather than allowing them to have control over you.

What do trigger foods look like? Well, they vary from person to person, but typically look like soft drinks, potato chips, corn chips, peanuts, french fries, cheese, pizza, chocolate chip cookies, pretzel, apple pie, candy bar and so on. These are the foods that for many, "once we pop, we can't stop!".

Isn't it amazing that all these types of foods are available from take-away places? They are so readily available and have crept into our daily routine without us even planning it to happen. We get hungry, we are busy, we are distracted, and one serve leads to another; and we don't realise just how much we are eating as the triggering effect takes place in our brains. By eating a small portion of any of the above you can easily consume anywhere from 350 to 1000 calories. Two serves could be 700 to 2000 calories! Most women on a weight loss program are aiming for between 1200-1400 calories a day, so you can see that one snack can seriously sabotage your plans. Does this sound like you? I can hear the deep sighs of regret and frustration! Don't worry, there are answers for you.

You can be empowered to take control when you know how to avoid the nutritional set up that will drive you towards trigger foods.

Here are a few simple principles that will deal a wounding blow to the late afternoon "snack monster".

Five steps to avoid carbohydrate cravings:

1. Incorporate protein in to your breakfast AND lunch. Protein is key to controlling carbohydrate cravings. The RDA of protein for women is 60 grams a day. For women wanting to lose weight, health professionals recommend approximately 100 grams of protein daily. Why? One of the principle advantages of protein is that it creates a feeling of fullness and satisfaction in the body that makes overeating much less likely. Source your protein from ultra lean sources so you don't pick up unwanted calories and saturated fats.

Even better, than providing a sense of sustained fullness, protein can block the triggering effect that carbohydrates can have on the brain. If you eat protein with a carbohydrate it will reduce the cravings caused by eating the carbohydrate.

2. Never skip meals. Research has shown that people who skip meals are more prone to obesity than those who regularly eat 3 meals a day. In fact, people who space their daily food requirements by making appropriate use of healthy snacks do even better. Why is this? When you skip meals you are more likely to get hungry and fill up on easily obtained fast foods which are often trigger foods.

3. Drink 6 to 8 glasses of water throughout the day. For some people sugar laden soft drinks are a trigger food. Make sure you don't get thirsty in the first place. Water creates a sense of fullness and has a host of other health benefits.

4. Plan the timing of your meals so that you don't get hungry. Despite having three healthy meals a day, sometimes your work schedule can mean the spacing of those meals still does not guard against the carbohydrate cravings. If you have a long gap between meals, make sure you carry healthy snacks to cover the distance, otherwise hunger will set in

5. Plan your snacks. Plan out your weekly snack schedule with some delicious, healthy snacks. Purchase these with your weekly shopping so that you are fully prepared. If you need to, get up a few minutes earlier in the morning so you have time to prepare and take your snacks to work. Remember, healthy snacks don't live in a vending machine! You are less likely to get hungry when you have a ready supply of healthy snacks.

6. Carry emergency supplies of nutritional protein bars in your handbag or brief case. When you feel a carbohydrate craving, eat the protein bar instead and wait 30 minutes before acting on the craving. More often than not the craving will pass and you will be in control again. This truly works!

Incorporate these principles into your daily routine and you could be well underway to change your life and be able to take control over the mid afternoon 'snack attacks'.

(c) Copyright Kim Beardsmore

Kim is successful a weight loss coach who will cut through the diet-hype and help you reach your goal weight and never 'diet' again. No public 'weigh-ins', meetings that cost you money or fads...simply results you'll love. Get your f.ree body fat estimate: http://leanmachine.org/?refid=170604-23625


MORE RESOURCES:

Yahoo Health

Kristin's 69-Pound Weight Loss: Food 'No Longer Controls Me'
Yahoo Health
Weight-Loss Win is an original Yahoo Health series that shares the inspiring stories of people who have achieved healthy weight loss. Kristin Lockridge is 33, 5'1” and currently weighs 120 pounds. But back in 2012, she weighed 189 pounds. This is the ...
Working It Out: I've Lost 78 Pounds And Have No Man To Show For ItMadame Noire
Kristin Lockridge sheds 70lbs and shrinks from a size 16 to a size FOURDaily Mail

all 2 news articles »


E! Online

Woah! Abby Lee Miller Flaunts Major Weight Loss—Find Out How She Dropped ...
E! Online
Looking good, Abby Lee Miller! Back in April, the Dance Moms star debuted a much slimmer figure, leaving many fans wondering how she achieved her dramatic weight loss. And now, in the new issue of People magazine (on newsstands Friday), the Abby ...
Dance Moms' Abby Lee Miller Explains Her Dramatic Weight LossPeople Magazine
Dance Moms' Abby Lee Miller's recent weight loss has angered many fansSheKnows.com
'Dance Moms' Star Abby Lee Miller Goes From a Size 24 to a Size 16 — See Her ...Life & Style Weekly
In Touch Weekly -Examiner.com
all 20 news articles »


E! Online

Melissa McCarthy Reveals Weight Loss Secret After Showing Slimmer Figure ...
E! Online
Melissa McCarthy turned heads and sparked fresh speculation about her weight loss when she showed off her slimmest figure yet at the recent premiere of her latest film, Paul Feig's comedy Spy. The 44-year-old Mike & Molly star, who will soon launch her ...
Melissa McCarthy shows off weight loss on 'Spy' red carpetUSA TODAY
Melissa McCarthy's Before And After Photos Are Amazing! Weight Loss Secret ...Hollywood Take
Melissa McCarthy: Weight Loss Secret Finally Revealed After 50-Pound Low ...The Inquisitr
Mirror.co.uk -OK Magazine
all 257 news articles »


KETV Omaha

Local volunteer firefighter makes appearance on ABC's 'Extreme Weight Loss'
KETV Omaha
Josh Hanes, of Weeping Water, auditioned for ABC's "Extreme Weight Loss" last March. He was featured on Tuesday night's episode, losing 150 pounds on the show. "I don't think you can really prepare yourself for something that's so surreal and different ...
Canandaigua grad on 'Extreme Weight Loss'Rochester Democrat and Chronicle
Josh Hanes & Kelli Poles, 'Extreme Weight Loss': 5 Fast Facts You Need to KnowHeavy.com
KC-area woman describes weight loss battle on ABC showKMBC Kansas City
EMS1.com -Daily Mail -SheKnows.com
all 23 news articles »


AppAdvice

Get chat support from Lark, your weight loss coach
AppAdvice
If you struggle with weight loss and need some extra support, Lark is your personal coach, available to chat via text any time. The app will track your food, exercise, and sleep activity automatically while giving you the support you need on both the ...



CNN

Weight loss surgeries fuel rise in plastic surgery, doctors say
KHOU
The report found that in 2014, procedures associated with massive weight loss -- tummy tucks, thigh lifts, upper arm lifts and breast lifts -- grew at their fastest rate in four years. Surgeons suggest that such growth is a direct result of the ...
Lifts, Tucks Often Follow Weight-Loss SurgeryWebMD
Cosmetic and weight loss surgery gets a big liftCNN
Experts: Increase In Weight Loss Surgery Fueling Plastic Surgery TrendCBS Local
Big Country Homepage -EurekAlert (press release)
all 33 news articles »


KTVB

Boise radio host takes on Weight Loss Challenge
KTVB
It's also a day in which those participating in the St. Luke's Weight Loss Challenge will find out if they've won the year-round competition to shed pounds and keep them off. Brenda Mee has taken the challenge to the next level. She joined up because ...



Weight Loss Wednesday: Marianna Lost 123 Pounds to be a Healthy Example ...
Closer Weekly
At 261 pounds, Marianna Masa was concerned her daughters would begin following her unhealthy diet habits. So the 49-year-old mom began following a strict portion-controlled diet program — and lost an amazing 123 pounds over 14 months!



Medical Daily

Weight Loss Surgeries Help Improve Couples' Sex Life And Relationships: Study
Medical Daily
Weight loss surgery, one of the most effective ways to combat morbid obesity, may also contribute to an improved sex life, says a recent study. According to Mary Lisa Pories of East Carolina University, bariatric surgery starts a journey between ...
Weight-Loss Surgery Boosts Sex LifeNewsmax
Weight Loss Surgery May Help Bring The Romance Back In Some RelationshipsScience World Report
Six Steps on the Road to Weight-Loss SurgeryGreeley Tribune
Medical Xpress -Times of India
all 36 news articles »


POPSUGAR

The 10 Commandments of Weight Loss
POPSUGAR
There's no magic bullet or secret pill — sustainable weight loss does not happen overnight. If want to take off weight and keep it off for good, some major healthy lifestyle changes need to occur in order for your results to last. Here are the 10 ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.