Combat Your Cravings

This health tip is brought to you by Thomas Hopkins, M.D.; Internal Medicine physician and Co-Medical Director of Bariatric Services at Sutter Medical Center, Sacramento.

Anyone who has ever dieted knows how hard it is to struggle with cravings. But these diet pitfalls don’t have to be the end of your well-intentioned diet. In fact, many experts agree that occasionally allowing small portions of indulgent food can help to maintain a healthy diet over a longer period of time. Following are some tips to help keep your cravings under control.

Find substitutes.
Instead of a cookie, grab a handful of trail mix or nuts. Substitute low-fat yogurt for ice cream. Try rice cakes instead of potato chips.

Pre-package your craved foods.
Invest in some small plastic containers or baggies. Put measured, small servings (perhaps one-half or one-quarter of an average serving) of chocolate or cheese or whatever you typically crave into the containers. When a craving strikes, you can limit yourself to one modest-sized helping.

Set a weekly allowance.
If you decide to follow a diet that allows for a little bit of cheating, keep it at a minimum by only permitting a given number of treats per week. Use a calendar or planner to keep track of when you’ve indulged – once you have met your quota, don’t consider any more.

Never, never eat from the package.
If you just have to eat some chips, put them onto a small plate – and then seal and put away the package – before enjoying them. Same with ice cream: scoop it into a small dish, and put the carton back in the freezer before savoring your favorite flavor. This, along with the next tip, forces a little more effort and time into satisfying your craving, which should limit your intake and make the experience a bit more fulfilling.

Make it a special occasion.
If you’re going to give into a craving, make it last. For example, don’t down a can of soda while standing next to the fridge. Instead, pour it into a nice glass with ice, stick in a straw, and perhaps add a slice of fresh lemon or lime. Sit down at the table and savor. And do not eat while watching television – make sure every craving is properly plated, portioned and savored. Taking the time to “dress up” your treats controls your how much you eat and makes the experience more rewarding.

Do the math.
Estimate how long it will take to burn off its calories before your give into a craving. Do you really want to spend an extra 55 minutes on the treadmill just so you can have that piece of pie?

Make a trade-off.
If you decide you’re going to give into a craving, eat something healthful first. For every time you eat a cookie, pledge to first eat an apple. Ideally, pick a high-fiber snack as an “appetizer” for a craved food. Not only will you feel full faster, you’ll get an extra helping of needed nutrients.