We Crave Certain Foods As We Lack in Nutrients They Provide?
Fiction: We crave certain foods because we’re deficient in one of the nutrients they provide.
Fact: Food cravings have nothing to do with nutrient deficiencies. You tend to crave for certain food items when your diet is restricted or boring, or when you know that something is not within your easy and quick reach. If cravings were truly an indicator of nutritional deficiency, people would crave for fruits and vegetables, as they come loaded with vitamins, minerals and nutrients. But there can be one exception: people who crave ice or clay could be suffering from pica – an iron deficiency. Most common in women.
Answered by Prachi Agarwal, first appeared in HT City (Hindustan Times), Get Healthy Delhi! campaign, where she is a Fitness Expert on the panel of health experts.— this article is written by a dietitian @ FitHo
3 Ways to Control Cravings
Food cravings can weaken the most disciplined of dieters. A sight, smell or just a simple thought of a particular food item can turn into an irresistible urge to eat. Many a times we manage to control but sometimes the cravings win and the end result gets added on to your waistline and becomes a barrier in achieving weight loss goals.
But is there any escape to these cravings? We have 3 simple ways for you to help you control cravings -
When you crave, salty and crunchy (Chips, Namkeen, Biscuits, Buttered Toast)
Snack on This: Cucumber and carrot sticks with hung curd dip or with simple lemon dressing, sliced apple and pear salad, 8-10 almonds, dry-roasted chana, 15-20 peanuts, plain toast with thin spread of peanut butter.
When you crave, sweet (Chocolate, Mithai, Aerated Drinks, Squash)
Snack on This: 2 piece 70% dark chocolate, sugarless mint gum, a small piece jaggery, home-made fruit yogurt, skimmed milk fruit shakes, plain yogurt-fruit smoothies.
When you crave, fried & tangy (Fries, Chaat, Pakoras, Tikkis, Samosas, Burgers)
Snack on This: Sweet potato-fruit chaat, home-made pan grilled vegetable cutlet, home-made grilled whole wheat vegetable sandwich, thin crust whole wheat base pizza with vegetables and cottage cheese.
It’s always better to snack on something healthy and filling. So, use the above swaps to help you manage food cravings without adding inches to your waist.— this article is written by a dietitian @ FitHo
How to Control In-between Meal Snacking
We ensure that most of our meals are healthy. The problem comes when we crave food in between meals. If you feel hungry so often then you certainly need to watch out as eating more food whether healthy or junk leads to weight gain.
The biggest trouble with in between snacking is that one craves something that is satisfying and ready to eat. Unfortunately we dont find having salads or fruits as snacks satisfying enough. While junk food or fattening foods manage to hit the spot, instantly satisfying the hunger pang. Gradually these small food breaks stop having the same satiating effect. After sometime the portion size increases giving way to more food cravings and constant need to eat something Most of the times this snacking is psychological, as in we condition ourselves to feeling hungry even after having proper meals. Here are some reasons and tips to keep the hunger pangs in control, making you eat less.
Untimely Meals: Not having meals on time is a big factor in making you feel hungry at odd times . The body follows no patterns and gets used to giving a call at random times which pushes us to eat more than a usual meal. Time your meals and eat food with high fiber and protein to keep you feeling fuller.
Breakfast: People who don’t have a balanced and satisfying breakfast often find themselves bingeing on odd time. The unsatisfaction of the previous meal makes the mind want for more and eating unhealthy. Have a good nutritious breakfast with satisfying food. (more…)— this article is written by a dietitian @ FitHo
The Best Weight Loss Program
You have a good appetite and probably binge regularly to keep your cravings at bay. Constant urge to binge is the biggest problem that sets us back with weight loss. Eating less or portion control gives us the feeling of non-satisfaction. You might eat three slices of bread, but your body still makes you crave 2 more. This habit of eating more than our daily requirement makes us consume more calories than is required. This obviously results in weight gain and thus begins the quest for a quick solution in form of a fad diet to get rid of the extra weight fast.
Research has shown that exerting too much self-control on food makes people more likely to behave aggressively toward others, and people on diets are known to be more irritable than otherwise. You become very sensitive to your diet over a period of time and sudden changes makes you react increasingly when you are not satisfied with your food. So, choosing the Weight Loss Program is very important.
Doing this can be a challenge if you go with a standard weight loss program that is not made according to your lifestyle, routines, habits and medical issues. It can make you stressed, angry, unsatisfied and irritated. Low satisfaction also results in decrease in efficiency levels.
Also, most often you don’t lose weight you maybe following a diet plan. Don’t blame yourself, since the body responds to what is right for it. Your not being able to lose weight is because it might your weight loss program might not be setup correctly. Here are tips to check when looking for the Best Weight Loss Program:
Diet + Exercise: Weight loss is most effective when the program consists of a combination of diet and exercise. Metabolizing the nutrition is important and is not possible with out workouts.
Lifestyle: There are multiple options for nutritious food but many of us are bound by our eating habits, availability of foods, choices etc. Diet and exercise plan made on our lifestyle will have best results and you will follow it easily as the nutrition suggested will be from your current diet.
Body Psychology: The body has its own psychology and takes time to adapt to new diet program. A good diet plan will gradually push you from your current diet to the best nutritious diet suitable for you. Body takes time to adjust especially if you seldom change your diet.
Medical Conditions: There are many medical conditions that can affect your weight. A good weight loss plan takes all those medical conditions into consideration. People with diabetes and hypothyroid weight loss have different diet requirements altogether. Similarly new mothers looking to lose weight after pregnancy or PCOS have different requirements. There are many other medical conditions that affect your diet and exercise… For best weight loss results, the right weight loss plan should cover your medical conditions in details
Personalized: You should have an expert health manager dedicated to understanding your needs and supporting you always. Support of a expert when on a weight loss program is what most programs lack. Look out for a diet program that offer dedicated, expert support till the time you are on the plan. This expert can help you inculcate the good habits while you lose weight and also answer all your queries and questions that will help you ease into a healthier lifestyle change smoothly.
Flexibility: Traveling, social obligations like weddings, parties, dinners, lunches etc always come in the way of progress. These situations are a part of everyone’s lifestyle and impossible to avoid. An effective weight loss program is flexible enough that travels with you and helps you stick to your program no matter what the social commitment is.
Easy & Adaptable: A good weight loss program should be easy to follow and you should be able to adapt it into your lifestyle easily.
Long Term Results: A good program because of the ease, adaptability & customization to your life, helps you lose weight while your on the program, as well as helps you keep the weight off!— this article is written by a dietitian @ FitHo