Bändige deinen Heißhunger: Wissenschaftliche Erklärungen und praktische Tipps

We understand how hard it can be to eat healthy and resist the urge to eat unhealthy foods immediately when hunger strikes. The temptation to satisfy cravings on the spot is strong. But we need to understand that these foods can be counterproductive to us in the long run if we want to achieve certain goals.

A study from Louisiana State University in the USA shows that regular binge eating outside of regular meals can cause an increase in body weight by 7-11%. Therefore, it is important to consider certain parameters when eating unhealthy foods, even if you are not particularly attentive to your diet.

But why do we get cravings in the first place? While there seems to be a link between our diet and cravings, this is actually not the case. A 2020 study suggests that a nutrient deficiency or energy deficit can rarely explain the occurrence of cravings. However, a link was found between cravings and factors such as mood and lack of sleep.

To defeat cravings, we need willpower above all, but there are also a few tips that can help us. In this article we will look at what you can actively do to resist cravings.

Do not forget to eat breakfast

You can look forward to a warm bowl of oatmeal with fresh fruit, an omelet with vegetables or a smoothie in the morning to start the day well fortified.

Keep your supplies healthy

You have more control over what you eat when you have healthy options at home. Get supplies like fresh vegetables, whole grains, lean protein and healthy snacks like nuts or fruit.

Drink a protein shake

A protein shake can help suppress cravings by keeping you full longer. Protein is important for building and maintaining muscle mass and also aids in weight control because it digests slowly, keeping you fuller longer. Simply mix a scoop of protein powder with milk or water and drink it between meals to prevent cravings.

Eat according to plan

Avoid hunger pangs by eating regularly and planning your meals in advance. Prepare your lunch for work or take it with you, and plan your dinners, too.

Practice relaxation techniques

Stress is one of the most common triggers for cravings. Practice relaxation techniques such as yoga, meditation, deep breathing or a warm bath to relieve stress.

Move regularly

Exercise not only helps relieve stress, but also makes you feel better. Go for a walk, jog, do yoga or whatever you enjoy.

Avoid eating foods with high sugar and fat content

These foods can provide a short-term energy boost, but then an energy slump follows. Instead, choose healthy, nutritious alternatives like fruits, nuts, vegetables and lean protein.

Meal replacement when you need to go fast

Another tip against cravings can be to drink a balanced meal replacement. These often contain 24 different vitamins and minerals, as well as balanced amounts of proteins, healthy carbohydrates and fats. This allows you to provide your body with all the important nutrients and keep you feeling fuller longer.

Try these tips and you'll soon realize how easy it is to avoid cravings and eat healthy.

It's important to note that cravings are a normal part of human behavior and it's okay to give in to an occasional temptation. The goal is to make healthy choices and live a balanced lifestyle.