5 Nutrition Tricks To Control Eating Cravings

Having a constant feeling of craving for eating can ruin any effort you put into dieting. Therefore, it is convenient to apply some strategies to control it.

Not being able to control the anxiety to eat is one of the great obstacles of those who follow a diet to lose weight.

One way to deal with these types of situations is to improve the quality of your main meals.

On the other hand, we cannot forget two key aspects: the first, that the constant “snacks” add calories. The second, that the poor quality of the food we consume intensifies the symptoms of psychological states such as anxiety.

Also, metabolism slows down and the body decreases its ability to shed excess fat. Little by little, the risk of depression and frustration also increases.

To solve these types of states (more common than we think) we always have professionals who are experts in both nutrition and psychology applied to this type of behavior.

For our part, we recommend that you follow these simple tricks to control anxiety about eating, and always consult with good specialists on the subject who can advise you.

Tricks to control anxiety to eat

An interesting study from the Department of Psychiatry, University of Minnesota points out that anxiety in the context of eating behavior is not yet fully understood.

What prompts us to choose unhealthy foods when we experience this emotion? We could point out that as detailed in various works, our brain needs sugar when it feels anxious and stressed.

On the other hand, most of the time it has its origin in the lack of self-esteem. We try to cover our discomforts with that (momentary) well-being that food brings.

Therefore, before trying to apply strategies to control anxiety about eating, it would be good to analyze how the muscle of self-love and emotional health is. If there is something that prevents us from being happy, it will be more difficult to combat it effectively.

Now, the tips that we share below have a double function; First of all, they  help keep you full longer, preventing bingeing. On the other hand, they promote general well-being and, therefore, are effective when there are mental factors that affect. Put them into practice!

1. Eat five meals a day

Most healthy eating plans suggest eating five to six meals a day in order to maintain a stable weight. Although this may seem like eating more, it is actually an effective tactic for supporting metabolism and managing anxiety.

Eating a small meal every 3 to 4 hours stabilizes glucose and decreases the desire to eat more than you should. In addition, it optimizes the digestion process and helps maintain optimal physical and mental performance.

2. Drink plenty of fluids

Both water and infusions and broths can be great allies to control anxiety about eating.  Not only are they satiating, but it’s also important to keep in mind that dehydration directly affects our mood.

Thus, experts on the subject such as Professor Luis Serra-Majem, president of the Spanish Academy of Nutrition and Food Sciences , point out that if we do not hydrate adequately by ingesting plenty of water, we will feel more apathetic, and also, our cognitive processes (memory, attention …) will be weakened

3. Add more fiber to the diet

Fiber-rich foods contain complex carbohydrates that serve as the body’s main source of energy. However, one of its main virtues in the diet is its ability to cope with that insatiable desire to eat.

Since they prolong the feeling of fullness between one meal and another, they avoid taking in extra calories. By the way, they promote the breakdown of bad cholesterol (LDL) and prevent digestive problems such as constipation. Some options are:

• Whole grains
• Nuts and seeds
• Green vegetables
• Peel fruits
• Vegetable milks

4. Take sources of tryptophan

Tryptophan plays a leading role in plans to control anxiety to eat. This essential amino acid participates in complex metabolic cycles that subsequently transform it into serotonin.

Studies such as the one carried out at the University of New South Wales, in Sydney, Australia, show us that foods rich in tryptophan are key to mediating our well-being. Likewise, it is also necessary that these food proposals take care of our intestinal flora. 

Therefore, after being assimilated into the body, it affects the control of appetite and anxiety. In general, it improves mood and reduces depressive behaviors. What foods provide it?

• Proteins of animal origin (meat, fish or eggs)
• Dairy products
• Bananas
• Pineapple
• Nuts

5. Eat slowly and chew well

In these days when everything is done in a hurry, many ignore the habit of eating slowly and without distractions. Therefore, after finishing a dish with the right amounts, hunger returns sooner than expected.

This prevents the brain from activating satiety signals in time and also affects the digestion process. Because the person does not chew well, the stomach becomes overloaded and the food takes longer to process.

Thus, to control anxiety to eat it is convenient:

• Take a few breaths before starting each dish
• Look at meals to be aware of what to eat
• Eat slow and chew well
• Drop the cutlery between bites

Is your diet failing from anxiety? Are you constantly hungry? Then put all these tricks to work. Although they are basic measures for the diet, they help to stop this problem.