JENNY EDEN COACHING

9 ways to Curb Carb Cravings!

carb cravings

Do you find yourself craving carb rich foods? Do you think you may even be strongly carb sensitive/addicted and end up easily binging on things like chips, cookies, crackers and other carb-centric foods? If so, you are not alone. The food industry creates foods that are awash with refined flours and sugars and it’s only natural that once the reward centers in our brains light up with a short term “fix” with these foods we’re going to want more and more and more! It can be a vicious cycle but there are ways to control those cravings, physiologically as well as psychologically. Try these 9 strategies below and let me know what you think!

1. Thought stopping – stop yourself in the moment before you binge and ask what is precipitating the desire at this moment. Physical need? Emotional need? Circumstantial stress in the moment?

2. Create a pleasure inventory of everything besides food that gives you joy and pleasure. Choose a realistic item from the list to pursue to delay the binge.

3. Write a food log for a week and go through it for the day to see if you have either skipped meals or else have had a macro-nutrient imbalance (not enough balance of carbs, protein and fat throughout the day) Adjust accordingly.

4. Plan for the carb binge and create a calming ritual around it. Relax, deep breaths, music, sitting down at the table, etc…Really enjoy and savor the food once you’ve made the decision. Don’t rush through, and no negative self talk. Both create a stress chemistry in your body which slows down digestion and signals the body to increase fat storage.

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5. Eat a small amount of the food, slowly, with a supportive friend or family member for accountability.

6. Eat a protein rich breakfast to mitigate cravings throughout the day. Yogurt with walnuts and berries, scrambled eggs with feta and a smoothie with protein powder are good options.

7. Be prepared with healthy alternatives in social situations. Bring a handful of almonds, some baby carrots in a baggie or apple.

8. Eat Foods with tyrosine in it – to help prevent peaks and crashes in blood sugar: Fava Beans, Chicken, Edamame, Oats, Wheat Germ, Ricotta Cheese are good examples of foods rich with tyrosine.

9. Sample Miso broth, bone broth or Veggie broth to eat before the binge: helps to shift PH balance from acidity to alkaline through the body and short circuit the stress response as well as correct electrolyte imbalance, which can contribute to a carb binge.

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