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Even the most health-minded among us falls prey to the occasional craving, whether it's because we're bored, stressed, or we think that our energy levels need a pick-me-up. Giving in to a craving doesn't just wrack us with guilt and shame, however, it also leaves less room in our bellies for healthier fare come mealtime. Here are some suggestions from Rena Greenberg, author of The Craving Cure (2007, McGraw Hill), and Jennifer Workman, author of Stop Your Cravings: Satisfy Your Tastes Without Sacrificing Your Health (2002, Free Press), on how to resist temptation, as told to Body + Soul:
1. Start with a balanced breakfast: "Often cravings occur because we're not nourished enough," says Greenberg. Meals high in simple carbs and sugar, such as waffles, white toast, and many cereals and breakfast bars, can cause your blood sugar to surge and then crash, which means that if you have something too sweet for breakfast, you'll likely be hungry again soon.
Instead, start the day with a mix of protein, healthy fats, and complex carbs, says Workman. "If you include an egg, cottage cheese, or some nut butter in your breakfast, you should feel full or at least satiated for the next three hours," she says.2. Keep healthy snacks at arm's reach: To keep a blood-sugar crash at bay, keep healthy snacks that contain a mix of complex carbs, proteins, and fat at the ready. Workman's favorites include edamame with a cup of miso soup, hummus with feta cheese and olives wrapped in pita bread, and energy bars made from whole foods such as nuts, seeds, and fruit.
3. Make lunch your biggest meal of the day: "People usually start craving carbs and sugar to keep them going between 2 p.m. and 6 p.m.," Workman says. "But if you eat a big lunch and have a protein snack (like nuts or tuna) sometime around 4, you probably won't have those cravings." Conversely, dinner should be your smallest meal. Consider dishes like soups and stir-fries for an easy way to balance protein, fat, and carbs.
4. Fill up on flavor: Going bland in an effort to be healthy can backfire, says Workman, because you can end up compensating for that tasteless baked chicken and steamed broccoli with chips and cookies. Use spices liberally, she recommends, and broaden your palate by exploring the flavors of Japanese, Indian, and Middle Eastern cuisines.
5. Target hankerings with healthier alternatives: If you're aching for something sweet or salty, pick options such as tamari almonds or dried cranberries to satiate your taste buds. Craving for salt may also indicate that your body needs minerals, so load up on leafy greens to replenish them.
6. Indulge once in a while: A study published in the journal Appetite found that a group of female dieters craved chocolate with more intensity than did nondieters. The researchers also noted that denying yourself such rich, pleasurable foods can induce feelings of guilt, anxiety, and depression.
7. Get to the heart of it: Many of us grew up eating carbs to placate feelings of unhappiness or unease. "When we got upset over something as children, our caretakers would tell us, 'Have a cookie, have some candy,'" says Greenberg. "So we learned to soothe ourselves with food, and the pattern became deeply ingrained."
Learn to unwind in healthier ways by using techniques such as yoga, deep breathing, and meditation as ways to relax. Listen to what your cravings may be trying to tell you, as well, Workman says. That chocolate you eat after every single staff meeting could be a sign you need a change at work, for instance. Facing the underlying message directly, she says, is far healthier in the long run than stuffing yourself with a box full of Cheez-Its.
Difficulty level: Moderate
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