HUNGER HUNGER CRAVING 1 CRAVING 1 X DON’T DENY YOURSELF... you can CONTROL THEM TIPS TIPS TO PUT CRAVINGS BACK IN THEIR PLACE OR The body has a powerful chemical called Ghrelin that stimulates hunger and cravings 3 . To avoid the release of Ghrelin (and those 4pm cravings), snack on grain based high-fibre foods that are low in sugar such as whole grain crackers with tuna or lean meat, or low fat yoghurt with fresh fruit. Adding protein to snacks helps keep you fuller, longer. The evidence is overwhelming that these sorts of snacks suppress the levels of ghrelin 4 and therefore the desire to track down the nearest high fat, high sugar food. BEATING ‘GHRELIN’ DON’T SHOP HUNGRY KEEP TEMPTATIONS OUT OF SIGHT DON’T EAT OUT OF OPEN PACKETS It will ensure you avoid those mid-morning sugar cravings 2 . Great starts to the day include high-fibre whole grain cereals, porridge, untoasted muesli, or fruit and yoghurt. the treats that you love 5 , try using savouring techniques. Stop and eat slowly allowing each bite to let you really appreciate the taste, the subtle ingredient flavours, the texture. Make the calorie investment count. You’ll hit the bottom before you know it. Take a biscuit out of the packet and walk away or put a small portion of food into a bowl and walk away. This will stop mindlessly eating 6 . Make sure your meal contains a good quantity of protein, like lean meats, fish, eggs, lentils, beans and nuts. This helps you feel fuller for longer 8 . The triggers involved in food cravings are predominantly visual in nature. So out of sight, out of mind 9 . PROTEIN DINNER for Your cravings will inevitably lead to high fat, high sugar (and therefore high calorie /Kj) foods finding their way into your trolley, then your pantry, then your mouth 7 ! 1 2 3 4 5 Strikes below the neck e.g. a growling stomach Builds gradually Occurs around mealtime Goes away after eating Eating leads to a feeling of satisfaction Noticed more suddenly Unrelated to time Persists despite eating Eating leads to guilt and shame Strikes above the neck e.g. sweet treat craving that sticks in your mind But first, determine if it’s... e a t B R E A K F A S T 1 2 3 4 5 1. Helmering, D., Hales, D. (2004). Think thin, be thin: 101 psychological ways to lose weight. Three Rivers Press. 2. Koliaki, et al. (2010). The effect of ingested macronutrients on postprandial ghrelin response: a critical review of existing literature data. Int J Pept. 3. Cummings, et al. (2001). A preprandial rise in plasma ghrelin levels suggests a role in meal initiation in humans. Diabetes, 50, pp. 1714–1719. 4. Koliaki, et al. (2010). The effect of ingested macronutrients on postprandial ghrelin response: a critical review of existing literature data. Int J Pept. 5. Polivy J. (1996). Psychological consequences of food restriction. J AmDiet Assoc 1996; 96:589. 6. Hugo, J.E.M., et al. (2010). Coping with food cravings. Investigating the potential of a mindfulness-based intervention. Appetite, 55:1, 160-163. 7. Dodd, et al. (1977). Grocery purchases as a function of obesity and assumed food deprivation. Int. J. Obesity, 1, pp.43-47. 8. Holt, et al. (1995). A satiety index of common foods. European Journal of Clinical Nutrition, 49 (1995), pp. 675–690. 9. Harvey, K et al. (2005) The nature of imagery processes underlying food cravings. British Journal of Health Psychology (2005), 10, 49-56.