Is your sweet tooth getting out of control, or do you feel like that bag of chips is always calling your name? Thankfully, dietitian Julie Upton, M.S., R.D., of Appetite for Health is here to offer some great tips on how the pros knock out their food cravings.
Research shows that virtually all women have food cravings, especially for chocolate, but also for foods rich in fat, sugar, and salt. While many believe cravings stem from nutrient deficiencies, studies show that jonesing for French fries or Swedish Fish happens from habit and emotional eating, not from lacking vitamins or minerals. If that were the case, we'd all be craving nutrient-packed veggies—not chocolate and chips.
There are ways to cave to cravings without destroying your diet. Research shows that those who restrict food suffer the most from intense cravings, compared to women who don't make specific foods off-limits. The key is to indulge—in moderation—and with healthier substitutions. In addition, studies reveal that adequate sleep, avoiding alcohol, not skipping meals, and exercise can all help reduce cravings.
Here are nine of my go-to healthier substitutes to crush cravings:
When You're Craving Something Chocolate-y...
Chocolate is the most craved food of all. If you feel like you have to have gooey, chocolaty candy bars, brownies, or chocolate chip cookies, try these instead:
One ounce of dark chocolate: The darker the chocolate, the more antioxidants it has and less added sugar. Try one-ounce squares of premium dark chocolate that have at least 70 percent cacao.
Chocolate-dipped frozen banana: Any dark chocolate-dipped fruit is a better-for-you choice. This simple recipe will cure your craving for less than 200 calories. (Fresh strawberries are a good sub for bananas.)
Dark chocolate protein pudding: Combine six ounces of plain Greek yogurt with two teaspoons of cocoa powder. Stir to combine. (If you need more sweetness, use vanilla yogurt or add honey.)
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