Embrace your cravings and still lose weight

If you’re on a journey to lose weight and maintain a healthy lifestyle, you might find that food cravings can sometimes feel like a stumbling block.

Whether you’re tempted by sugary treats, salty snacks or indulgent fats, giving in can lead to unwanted calorie consumption, making it challenging to shed those extra pounds or, even worse, contribute to weight gain.

But here’s the exciting news! It turns out you can have your cake and eat it too, in a thoughtful and measured way, which could actually be a fabulous strategy for achieving your weight loss goals.

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Understanding Food Cravings and Weight Loss

Let’s explore some insights from Manabu T. Nakamura, a respected professor in the Department of Food Science and Human Nutrition at the University of Illinois. He shares a valuable perspective: “When you eat and snack without intention, it becomes incredibly difficult to maintain control.”

Many dietary programs suggest cutting certain foods out entirely, but Nakamura advocates for an “inclusion strategy.” This approach encourages you to incorporate small portions of your desired foods into well-balanced meals.

In a year-long clinical trial, Professor Nakamura monitored the changes in cravings among participants who were classified as obese. They successfully integrated their favorite foods into an overall healthy diet, while also participating in a dietary program designed to educate dieters about key nutrients, helping them make informed decisions about their food selections until sustainable dietary changes are achieved.

The results were quite remarkable! Participants who thoughtfully included their desired foods alongside nutritious meals experienced more significant weight loss over the year, and in the following months, their cravings diminished substantially.

Throughout the trial, the researchers assessed cravings in two meaningful ways…

First, participants completed a questionnaire every six months, sharing their cravings for specific foods. Additionally, they rated their cravings using a 15-statement survey that allowed them to express the frequency and intensity of these cravings, using responses ranging from 1 (never) to 6 (always). Phrases like, “Whenever I have food cravings, I find myself making plans to eat,” provided valuable insights into their experiences.

When all this data was analyzed, it suggested that an individual’s cravings were connected more to a decrease in body fat than to their actual diet choices.

According to Professor Nakamura, “This finding challenges the long-standing ‘hungry fat cell’ theory, which suggested that fat cells become starved for energy, triggering cravings that lead dieters to regain weight. However, this is not the case. Maintaining a healthy weight is key to keeping cravings at bay.”

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Mastering Cravings for Success

So, how can you manage those pesky cravings without letting them derail your weight loss efforts? It’s natural to desire what we perceive as off-limits. A fantastic tactic is to include small portions of those coveted foods within a wholesome, balanced meal.

According to Professor Nakamura, consistency plays an essential role in managing cravings and maintaining your weight. “There’s a common myth that requires an ironclad will to resist temptation, but this isn’t necessarily true,” he reveals. “Variations in eating patterns, meal times, and portion sizes can also incite cravings, so striving for consistency is vital.”

Some individuals have reported that flexible diets, such as the Paleo diet, which allows for generous consumption of approved foods, have helped them combat cravings effectively. However, if you’re not interested in adopting a specific diet, rest assured, there are other effective strategies you can implement:

1. Avoid purchasing trigger foods. If those tempting treats aren’t readily available in your kitchen, you’re less likely to indulge.

2. Consider spinach extract. A study found that taking 5 grams of spinach extract per day lowered cravings for chocolate as well as other high-sugar foods by up to 95 percent in women. It was shown to increase the release of GLP-1, which is how Wegovy, Ozempic and Mounjaro work.

Remember, the most important takeaway is that your cravings don’t have to dictate your choices. Embrace this journey with a positive mindset, armed with the understanding that you have the ability to navigate your cravings with awareness and balance.

Sources:

Eating craved foods with meals lessens cravings, boosts weight loss — Science Daily

Reduced food cravings correlated with a 24-month period of weight loss and weight maintenance — Science Direct (Physiology and Behavior)