How to Cut Cravings

Carol Solomon, Ph.D.

There is simply nothing worse than having to ward off cravings all the time. It can feel like you are out of control, or worse, insatiable.

. . . Prime territory for negative self-talk. Cravings can cause you to think that things will never get any better.

Since there are SO many more exciting things to think about, let's see what you can do to reduce cravings and create more feelings of being in control.

Here is my # 1 recommendation:

Cut Carbohydrates. Period.

I don't mean cut them out totally. But I do mean, cut them substantially. Carbohydrates create cravings, especially for more carbohydrates. It's basic physiology. It is not your fault- it is NOT you being out of control or lacking self-discipline.

So STOP beating yourself up.

I just listened to a new book on tape with an interview with Dr. Andrew Weil called "Eating Wisdom". Many of you will recognize Dr. Weil as the author of the book "8 Weeks To Optimum Health" and the PBS Special by the same name.

Dr. Weil stated that it is primarily refined carbohydrates that we need to worry about. Refined carbohydrates provoke insulin resistance.

So, according to Dr. Weil, "the remedy is not to eliminate carbohydrates, but to reduce consumption of highly refined carbohydrates and go back to things that are more chewy, grainy and peasanty".

Of course, I was happy to hear this.

I loved hearing the most popular physician in America validate my recommendations.

You cannot eliminate carbohydrates totally and forever. It just doesn't work. You can't live that way. There are too many birthday parties, too many great restaurants and too many other awesome special occasions in life to celebrate!

But if you cut carbohydrates substantially, especially refined carbohydrates, you will have made a big dent in cutting cravings.

Dr. Weil suggested a simple strategy to watch your weight of telling the waiter not to bring bread before the meal or at all.

Simply reducing the amount of carbohydrates and substituting whole grain breads, pasta, etc. for white bread can make a huge difference. The "grainy" carbohydrates are more filling, more satisfying, more nutritious and have more fiber anyway.

And, if you love white bread, you don't have to give it up altogether.

It's time to use your creativity.

The other day, I was in Barnes and Nobles™ and I noticed that they now have an entire section on Carbohydrate Busting. Granted, eliminating carbohydrates is a quick and easy way to lose weight, but is it a life you can live with?

Reducing carbohydrates reduces craving. Reducing cravings helps you lose weight - plain and simple.

Here's to open-faced sandwiches,

I used to live on carbohydrates, especially bread, in the era of automatic breadmakers, and pasta in the era of low fat diets.

What I didn't eat much was protein. I decided that I could pretty much live without it and I was afraid of the fat it could deliver - the fat we were being told NOT to eat.

The problem with that program was that I was always hungry. As I explained earlier, carbohydrates create cravings, especially for more carbohydrates.

Food was always talking to me. I was always reaching for food, even when I wasn't hungry. It was this kind of gnawing kind of hunger - it was ALWAYS there.

I just don't think you can lose weight easily if you live on carbohydrates, unless perhaps you are a marathon runner J.

In the season of holiday cheer, translate - stress and carbohydrates :), it is almost impossible to avoid increasing our intake of carbohydrates.

They are everywhere!

So here are two more strategies to help you cut cravings and sail through the holidays:

1. Eat protein snacks throughout the day.

I say "snacks" because I rarely have time (or make time) to sit down and eat an entire meal. I tend to eat when I am hungry, and that is often between appointments.

OK, what do I mean by protein snacks - do you have to live on Slim Jims™?

No, but eat foods that provide 'enough' protein. You will have a steadier energy flow during the day and you won't be looking for donuts at 3pm.

My favorites---cottage cheese (the 4% kind), hard boiled eggs, lean deli meats, cheese and peanut butter on whole wheat bagels.

There are lots of choices, and most of them are easy to pack-tuna salad, egg salad, chicken salad. Anyone who has been on a low-carb diet (which is most of the world) will recognize these.

You can also be more creative, like having salad with shrimp or chicken.

Protein snacks will knock out your appetite QUICKLY and make it much easier to focus on work during the day, without constantly worrying about food.

If I want carbohydrates, I eat them (mindfully, of course) and I don't feel guilty or worry about their impact. I do enjoy a full range of carbohydrates, which is what you can NOT do on a low-carb diet without gaining weight.

It's only when the BALANCE of protein to carbs gets out of whack that a problem occurs. You will know when that happens because you will have cravings and temporary weight gain.

2. Eat enough fiber. It not only gives you a more full and satisfied feeling, but is nutritional as well. My personal favorites-nuts, especially toasted in the microwave with butter and salt.

They are portable and delicious. Seeds work well too-especially sunflower seeds. You can buy them toasted or plain, salted or unsalted.

And by the way, I consider ice cream a protein . . .

So here's to dumping cravings deliciously,

I don't need to tell you that cravings for carbohydrates are especially strong during the holiday season. Not to mention the fact that you will be surrounded by them wherever you go (except maybe the gym J).

Controlling the cravings (therefore controlling yourself) is not nearly as difficult as it may seem. Remember that this is NOT rocket science.

For most people, it just takes understanding some basic principles and a little more planning. (I know, who has any more time for anything? But these ideas don't take much effort--really).

Using these strategies will pay big rewards, prevent holiday weight gain and put you in the driver's seat around food.

Here are 3 more suggestions for warding off cravings . . .

1. Bring food with you-especially in the beginning of learning this new mindset. You will feel calmer if you have something with you most of the time.

That way, you control what you eat, you can eat whenever you want, and you are not subject to losing control in restaurants and cafeterias. You can bring several different items, so you have choices. You can also choose not to eat what you brought that day and eat out instead.

But, at least you have something - and you will be more mentally prepared to ward off the holiday onslaught of carbohydrates!

2. Don't ignore your hunger or wait too long to eat.

Check in with yourself MANY times during the day, especially at first and decide when you are hungry, how hungry you are and what you are hungry for.

It's easy, in the holiday frenzy, to ignore hunger way too long, then overeat because you have allowed yourself to become famished.

3. Make time to eat during the day.

This may sound odd, but many clients tell me that they bring lunch to their desk and work through their lunchtime or don't eat at all. By doing this, you are setting yourself up for both an unsatisfying meal (if you even remember eating it) AND those 3pm cravings.

So do yourself a favor and make several possible times during the day when it is possible to eat if you are hungry. It may be only a couple 15-minute breaks when you can grab a snack, but it will ward off cravings.

If you use these suggestions and just take a LITTLE more time to plan your day, you will have a much happier holiday season.

Here's to your new look from the driver's seat, Carol

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