The best way to control cravings

Controlling cravings can be achieved through five methods: adjusting dietary structure, shifting attention, eating regularly, psychological suggestion, and scientific substitution.

1. Adjusting dietary structure:

A high protein, high fiber diet can prolong satiety. For breakfast, consume eggs or Greek yogurt. For lunch, pair with brown rice and green leafy vegetables. For dinner, choose fish and beans. Add 10 grams of nuts or low sugar fruits between meals to avoid the urge to overeat caused by sudden drops in blood sugar. Drinking no less than 2000 milliliters of water per day and 300 milliliters of warm water half an hour before meals can reduce food intake by 15%.

2. Shifting Attention:

When appetite bursts, immediately engage in high-intensity activities such as climbing stairs or brisk walking for 15 minutes. The endorphins secreted by the body can suppress hunger. Olfactory intervention is equally effective, smelling peppermint essential oil or citrus scents can reduce appetite by 20%. Suggest placing aromatherapy machines in the office area and storing strong smelling spices such as cinnamon and cloves in the kitchen.

3. Regular meals:

The fixed time for three meals a day should not exceed 30 minutes, and avoid not eating for more than 4 hours. Adopting the 20-20-20 eating routine: chew each bite 20 times, consume 20 minutes per meal, and engage in 20 minutes of post meal activity. Research shows that regular eaters consume 300 fewer calories per day than those who eat randomly, and can stabilize their levels of leptin hormone.

4. Psychological suggestion:

Establish a conditioned reflex mechanism by repeating specific actions before meals, such as taking three deep breaths or tidying up utensils. Using blue plates can reduce food intake by 10%, as they are associated with toxic foods in nature. Implement the 'Ten Minute Rule': Wait for ten minutes after experiencing an appetite, and 80% of the urge to eat will naturally subside.

5. Scientific alternatives:

Satisfy chewing desires with zero calorie foods, such as konjac shreds, cucumber strips, or frozen grapes. Sweet chocolate can be made with erythritol, while salty chocolate can be replaced with seaweed chips. Prepare an emergency food pack containing 5 grams of dark chocolate, 10 almonds, and 1 small packet of sugar free chewing gum. During the implementation of SEP, it is necessary to establish a diet diary to record triggering scenarios, which commonly include emotional fluctuations, visual stimuli, and social stress. Long term management recommendations include combining resistance training to increase muscle mass, consuming an additional 50 calories per day for every 1 kilogram of muscle gain. Sleep quality directly affects the secretion of ghrelin, ensuring 7 hours of sleep can reduce the probability of nighttime eating by 23%. For pathological binge eating tendencies, it is necessary to investigate potential diseases such as polycystic ovary syndrome and thyroid dysfunction.