• Donna Peters

Kick The Cravings Into Touch


Everyone gets cravings from time to time. Sometimes you kid yourself that it is your body telling you that you need to have something (and there is some truth in this – more on that later). Most of the time, however, it is habit. There are some simple steps you can take to manage cravings and avoid binges. Using a combination of these steps will be most effective and some techniques will work better than others for you, so it’s best to experiment.

“But I need it…’

Your body needs a steady flow of energy throughout the day. When you eat too many things that turn quickly into sugar (whether it’s sugar or starchy carbohydrates), this creates a blood sugar spike and the body produces insulin to take the excess sugar out of your blood, and it stores it as fat. Sometimes too much of this sugar is packed away, which leads to blood sugar levels becoming too low, resulting in tiredness, low mood, a drop in concentration – and cravings. The cravings are nearly always for sugary foods or starchy carbs; anything the body can quickly convert to sugar to get blood sugar levels up again. Eating continually in this way causes a blood sugar rollercoaster. Switching to a low GL (glycaemic load) diet based on whole foods like meat, fish, nuts, seeds, beans and so on with vegetables and fruit, with smaller amounts of wholegrain starches like brown rice and wholemeal bread will help enormously. However, you also need to deal with your triggers and the emotional aspect of eating …

Here's my top 10 tips for h

ow to manage your cravings...

1 - Forget 'willpower'.

Willpower in itself is not enough. Instead, learn to be in control of your actions. The first, most simple step is to make sure you don’t get hungry, so eat regular meals.

2 - Identify and write down your triggers.

Are they emotional triggers? Food triggers? Habits? Triggers in certain places or situations? Identifying what your triggers are helps you take control of them and change the outcome. What is it that you need? What strategies can you put in place now to support yourself?

3 - Get rid of your trigger foods

If you don't have control of a food then it is controlling you. If it triggered a binge in the past, it will do so again. Get rid of it and don't buy it – for you or your family. It's OK to throw away food that is bad for you. A smoker wouldn't keep packets of cigarettes around the house if they were trying to break the habit – why do that with trigger foods?

4 - Plan what you are going to eat in advance

This is so important. Eventually, your healthy eating will become second nature, but you need to support yourself until your new habits are firmly in place.

5 - Identify crave / binge thoughts

To take control, you need to be ready to respond to these with a more positive alternative. Here are some examples:

  • "I'm so stressed" – being miserable because I'm fatter won't help.

  • "I had far too many biscuits, I may as well just keep going" – that's in the past now, rescue the rest of the day.

  • "I've been really good. I deserve a reward" – being slim and in control is my best reward.

  • "I've got PMS. I need chocolate" – eating sugar will make me feel worse.

  • "One slice is not too bad" – but I know it'll end up being 4 slices!

6 - Choose to eat or not

"A biscuit would be nice but I choose not to have one right now". Don't take orders from a packet of biscuits! Choosing puts you back in control. Remember, the responsibility is yours. You are the one who puts food in your mouth, even if it sometimes feels as though it is out of your control, it never is.

7 - Develop short, key phrases to help you make new choices

The more you use a phrase, the more it becomes a part of what you now do, so develop phrases such as "Don't start, don't get the taste" or “I actually don’t want this” or “I am not hungry, so I will not eat for the moment”. Creating a mental picture can also help, e.g. visualising yourself slamming a cupboard door on the unhealthy foods you are now choosing to avoid. Practise this until it becomes second nature.

8 - Use displacement activities

If you get a crave/ binge thought, do something else (paint your nails, go for a walk, clean out the fridge, put on some music, write a letter, for example). Simply giving yourself a few moments may relieve the pressure and stop the chain reaction. Find something that works for you, write these down to reinforce them and commit to doing them.

9 - Accept your slips

Unless you are superhuman, there will be the odd time that you slip and have more than you should. Slim people over indulge too – but they don’t beat themselves up about it. They just go back to eating normally. Remember, the occasional slice of cake or a portion that is too big is not going to make you put on a few pounds, but a huge binge will. Plus, binges on sugary or salty food will make you retain water – making you look and feel heavier than you really are. It's just not worth it. If you have a slip you can still rescue the situation and stop it turning into a binge, sabotaging all your good work. Say: "It's done, it's in the past and I choose to move on". Reaffirm your resolve to make a different choice next time.

10 - Practise, practise, practise

...until your new found control feels completely normal, which it will! It takes at least 21 times of doing something to create a new habit. It feels weird at first and takes a lot of conscious effort. But eventually, your brain 'gets it' and you will do it without thinking!


Green Goodness
Green Goodness

Andrew, Harrogate

12 week Premium Plus Programme

From the first consultation to delivery Donna was completely supportive, understanding and a consummate professional. Her understanding of my needs and dietary requirements was fantastic. I’ve lost over 2 stone, and my asthma is now nearly non existent. I wholeheartedly recommend Donna, I can promise you that you won’t regret getting in touch with her.

Green Goodness

Lisa, Scarborough

Nutrition MOT

Following a period of illness I decided to take my life in hand and decided that my diet needed an overhaul. As a family we have adapted the changes easily into our busy lives and have enjoyed the meals from the menu plan. It has made us look more carefully at the foods we are buying. If you’re reading this, you’re obviously contemplating looking at your diet. I would definitely recommend Donna to help you with this.

Green Goodness

Jeanne, Pickering

Gut Healing Programme

I contacted Donna because I had health issues and a poor diet. I'm so pleased I did as she helped me change my diet and I now feel so much better with her support. In fact, I was so impressed that I advised my daughter to see Donna, and she in turn has recommended Donna to her friend. Overall Donna is competent and understanding, easy to talk to and sympathetic to a person's needs. I would give her a 5 Star rating *****

Donna Peters Nutrition Clinic

Scarborough Rugby Union Football Club

569 Scalby Road

SCARBOROUGH

North Yorkshire

email - contact@donnapetersnutrition.co.uk

Copyright 2020

All rights reserved