How do you deal with cravings when they come up?

I try and drink water first. If i'm still craving it and it's available to me I'll try a small piece to see if that satisfies me.

Mostly my cravings come at night, but I also assure myself that I don't eat too late at night. I will usually have a quick snack to satisfy myself.

I generally eat what I'm craving, but in moderation and without guilt!! If I restrict or ignore it, I find that it tends to creep up and I overindulge and overeat, which is worse in the long-run. I never feel guilty for honoring a craving.

i just have sugar free hot chocolate or a protein shake

If I'm craving and not really hungry, I try distraction, and it usually works. If I'm really hungry I can eat something healthy and quit - not true with craving. If I take one bite, it turns into a graze!

I usually drink some water, but if cravings persist, I do eat something that satisfies them.

I totally relate. If I don't have the food I can't eat it. I struggle with those sweet cravings.

I set aside calories for cravings (aka boredom). When they are out of control, I make a batch of air-popped popcorn. It is low-calorie and loaded with fiber.

I cannot have chocolate or ice cream at home. Once the bag or container is open, I cannot stop at one serving. If I could do that, I wouldn't need SparkPeople!

I Don't 😒

most of the time I find something else to eat

If I am not in my window ( I do intermittment Fasting) I drink lots of water or go for a walk, if my window is open I do peanuts or cheese.

Spoonful of peanut butter or a slice of cheese. Seems to do the trick.

I handle the urge to eat by attempting to distract myself. I also try and drink something. If neither of those things don't work, I will try to find a healthier replacement. Mostly, I try to keep the unhealthy foods I might crave out of the house.

I have fruits

i keep healthy snacks on hand like fresh fruit, dried fruit etc.

If I am hungry but have eaten all I should eat that day, I will sometimes eat a few ounces of a lean protein and that does the trick. And/or I go to bed (if it is not so early that I feel ridiculous).

I try to eat something bulky and filling, low calorie.
This seems to be working for me.

I try first to drink a cold 16 oz of water because often hunger is just thirst. If that doesn't work, I try to eat something healthy like a plum if I'm craving sugar or celery if I'm craving something salty.

I eat a starch-based (good starches, not cookies) plant based diet with no oil. I strive to have half my plate potatoes or rice (the rest vegetables) and that fills me up until the next meal. I try to leave a bit of each meal so that if I'm hungry/craving bad stuff, I eat that and do what I said above.

I don't always succeed, but brushing my teeth after each meal and exercising first thing in the moring (once you start strong, you hate to mess up what you accomplished).

It's true that cravings for junk are strong for 4 days or so on this way of eating, and they come back around 10 days--that's your brain messing you up. The more you eat this way, the more your tastebuds change.

For instance, I can't stand a really sweet dessert anymore. Easy to say no.

Dr Doug Lisle, a psychologist, has good videos on the psychology of cravings. Dr. Michael Gregor has a good book called, "The end of Dieting." which talks about this alot. You can see his videos about this on youtube as well.

Mrslivingwell
McDougall Plan Coleader

I'm not going totally sugar free. I've discovered that I can have one cookie, usually at the end of the day, and that's enough. I'm staying away from chocolate at the moment because I don't know that I could stop at one piece.

Eat banana or yogurt

Depends on what I’m craving.

i try to have fruit on hand at all times

A fruit smoothie is my go-to when I get a craving. Very healthy and satisfying. Also, just setting your mind that no matter what, you are sticking to your goals and staying with the plan. Success is achieved by doing the right thing over and over again.
Cheers.

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I make sugar free instant pudding with almond milk and Greek yogurt. There are not too many calories and it seems to satisfy my sweet tooth.

I try to eat something healthy instead. I apples and vegis on hand.

I take my time and choice wisley

I mostly just ignore cravings. Either that or I drink tea that has cinnamon in it. the cinnamon helps with hunger and controls cravings.

Oh my, most of these ideas are so helpful. Thank you all. I've just decided to have a snack of blueberries and some cottage cheese. And made a cup of hot herbal tea. Now for some journaling!

I get my husband to eat it, and I take a bite. That bite gives me what I want, and I seemed to have evolved to the point of 1 bite is enough. My husband is 5' 9, and a 160 lbs. I do not feel guilty about this. A 32 inch waist to boot. HUH!

Chaoticjew, You might try getting the Justin's peanut butter packet. On packet is 1 oz and having it in separate packets sort of limits you. Available at Amazon.

I try my best to ignore them. I've had too many incidents where I try to have just a little of what I'm craving... and then I have another little bit... and another... and a little bit of something else while I'm there... Next thing I know, I've eaten 500-800 calories' worth. Especially since a common craving of mine is peanut butter, which is certainly healthy, but also calorie-dense.

I eat sweets because of stress days. Sometimes with the staying in with this virus bore-dome where you can not do stores or going to lunch. Now, Monday Mass opens restaurants in side.

Ice cream can do a lot of damage so I am going to cut that out. Problem in freezer as dh love it so in plain sight.

I'm a sweet addict. I traded a 1/2 gallon of moosetrack ice cream for a 1 skinny cow ice cream sandwich. Prayers are what are helping me. Write down why you crave the sweets. Then I read or remember a Bible verses and read a success story.

Edited by: BECK56 at: 6/20/2020 (17:10)

/Sweets are my cravings. I do the Debbie little cakes. Some days stress will come and I will eat a few more sweets like crackers, bread, anything with sugar. But still I lose. If you eat small in the morning, and small for lunch then you can have your cravings for supper and lose.

Give to a small portion-and track it on the nutrition tracker. You can't eat healthy if you don't.

I usually give in with a small item of what I am craving. Lately it is chocolate or ice cream. Thankfully a piece of chocolate or a mini ice cream cone takes care of it and I am good to go.

Fantastic information! You really put it in a way that is very understandable. Thank you!!!

Lots water

Keep them out of the house. Drink a bottle of water. I crave sweets so when I get the urge I brush my teeth. I do not want to go through all the floss and brushing again until my next meal. Take a walk. Do some exercise. The secret is to get your mind off them by doing a distraction.

Cravings after a meal used to be more difficult than today. A piece of H. Miniatures was always a treat. I have learned that I don't need them if I can keep fruit around and my trusty water bottle filled. So a few bites of melon, a mandarin orange, a small apple or pineapple tend to be my go-to choices. I don't miss the candy this way.

Drinking water, eating an apple, sometimes I'll eat something with protein in it.

Working on something. :-) Reading, playing board games with kids or playing guitar, anything that keeps my mind off thinking about food.

Eating carrots. It works.

Drink a big glass of Aldi's peach iced tea with lots of ice.

Edited by: SMYLEERED at: 5/29/2020 (21:35)

Now that it's warming up outside, I've been having shaved ice with sugar-free Torani syrup. It makes a nice no-calorie treat if nighttime cravings hit.

I have a sachet of Nescafe coffee, Usually a cappuccino or Hazelnut. They are and around 45-75 calories per drink and they don't require milk. Better then snacking.

I deal with extreme sugar cravings and a lack of self control. If I see sweets, I eat them. I just started trying to combat this and have discovered that a lot of my sugar cravings come from either being dehydrated or bored or just hungry. So if I am having a craving, I first try to figure out why. If I am content with all of the above, then i might indulge... but in moderation.

if I crave something I have a bite.

smart snacks---100 cal

i have healthy snacks on hand at all times

I had an awful time with cravings especially about 3 a.m. and I was signing on to Sparks daily (I've been here since '07), but thankfully I found a wonderful internist who put me on Metformin and my blood sugar is now a stable 100 so I stopped having cravings and dropped 50# 3 yrs ago.

It does pay to have a physical with a doctor who understands obesity, as for me, willpower wasn't enough.

I'm learning that I have to figure out why am I craving food? Most of the time it is from boredom and I am an emotional eater.

If it's boredom, I get up and do something that keeps my hands busy. Usually cross stitch or house clean.

If it's emotional, I try to write in my journal until I feel like I have gotten to the root of my problem. By that point I have "talked" myself out of the craving...lol

It usually works but not always.

If I'm craving something, I go ahead and eat it in moderation.

Depends on the craving, and time of day.
Late night? Ignored.

Rest of day: is it actually unhealthy? Is it a pain to acquire? How well can I control portions?
If it’s actually healthy, just a “yellow light” food (say white potatoes), then I’ll make something with them. Usually oven baked fries. That’s my worst craving...French fries.

If it’s a pain to acquire, I just put it off. This is what I do with ice cream, even nice cream from the VitaMix. I’m very good with this trick. I intentionally make sweets a pain to acquire.

Is it more a “red light” food, one that should be quarterly or less? I actually enjoy the anticipation of this category. Much like waiting on a holiday meal. I decide if I’m making it, or going to a restaurant. I’d rather skip prepared foods like frozen meals and splurge occasionally.

I can also substitute. Indian vegetarian dishes are notoriously high in dairy and fat. I limit dairy on a daily basis but I am lacto-vegetarian. Occasionally, if the craving is for a flavor in Indian cuisine, I can go lower dairy by either making it at home (I’m a passable cook in this cuisine), or substituting with Ethiopian flavors.
This is one category where prepared foods work. Somehow, frozen samosa and picapepper sauce will allay the craving for several days. I’ll avoid dairy for those days and then enjoy.
Mind you, if I get a meal delivered, it’s actually three meals for me. If I’m conscious and don’t have too much while it’s hot, I get three full meals; otherwise, it’s dinner and two lunches.

Limiting portions. My worst offender habit is Coca Cola. I can quit for months, have one taste and be back on daily instantly. I know this, and I plan for the 90 calories of the 7.5 Oz can. I cannot get larger sizes.

I find cravings hit when I’m making the same basic thing for meals for several days.

I keep snacks that are healthy available. I also ensure I have a glass of water or crystal light available at all times which can sometimes diminish the craving.

Cravings are my worst nightmare. I always fear that I'm going to have unbearable cravings for days on end and undo all my progress...

What's worked for me pretty decently is, I have retainers that I only need to wear at night. I put them in after eating dinner/dessert and it discourages me from unhealthy evening snacking. I can't eat with them in, and I don't want to have to go take them out again!

I fold like a house of cards!

It depends. If the craving is intense I will go ahead and splurge within reason. Other times I can distract myself and eat something healthier.

I make an Iced coffee with the skinny syrup and I always add 2 TBS of whip cream as my treat :) It works

I usually make a cup of hot tea & lemon...(had to acquire the taste for it). Sometimes I will have a dill pickle spear. I only eat 2 meals a day. I like my heavier meal at dinner time, so I'm usually pretty good. Sometimes I take some sparling flavored seltzer & add a 1/2 cup of cranberry juice to it...& a wedge of lemon. It's kept me from indulging. I know if I take that "one bite"...I am off & running.

Go ahead and eat it.

Drink water

I ignore them. I only eat in a 3-4 hour window each day. Anything else will just have to go hang. That is how I ended snacking. Intermittent fasting for the win!

I eat 3 or 4 Radish

(((Hugs))) Bobbie

one bite or ignore it

Sometimes one bite is all you need and then savor it.

Sometimes you just need to give in, but have a measured serving!

I don't deny myself I eat a half of a serving or 1 serving it satisfied the craving.

I drink a big glass of water or chew gum.

I have a "tape" of my father's voice telling me "no" in my head. I just think of it. It works even 60+ years later. He was a strict disciplinarian and I didn't dare not do as he said!