Cravings are a natural part of life and can be tough to resist when you're trying to maintain a healthy diet. The thought of giving up your favorite foods may seem daunting, but it doesn't have to be that way.
The key is to learn how to indulge in your cravings the smart way. With a little creativity, you can find ways to improve digestion that will satisfy your taste buds and keep you on track with your health goals.
Ready to start your fitness goal? These tips and tricks may give you a headstart!
Take a breather and enjoy your meal! Research shows that when you take your time with your meals, your body has a chance to release more fullness hormones. This helps prevent overeating and lead to a more satisfying dining experience.1
It's recommended that individuals allocate at least 30 minutes, instead of just 20, for mealtime as this allows your brain to communicate with your stomach. By doing so, you give your body the chance to recognize when it's full, which can help prevent overeating.2
Get enough sleep. Lack of sleep can affect your hunger hormones. When we don't get enough sleep, our bodies work harder to stay awake, which can lead to increased cravings.3
Studies have found that individuals who consistently get less than six hours of sleep per night are at a higher risk for weight gain and obesity.4 Aim to get 7-9 hours of sleep each night.
Eating while distracted can affect your cravings in a few ways. When you're not fully engaged in the act of eating, you're more likely to eat mindlessly and not pay attention to what you're consuming.5
Additionally, when you eat while distracted, your brain doesn't receive the same signals of fullness as it would if you were focused on the act of eating.6
Eating smaller, more frequent meals throughout the day can also help you feel full without overindulging.7 Studies have shown that people tend to eat more when larger portions are available, so it's important to be mindful of how much you're putting on your plate.8
Remember: Consuming excessive snacks or upsizing meals can contribute to various health issues, such as obesity, heart disease, and diabetes.9 When faced with a pack of cookies or snacks, you can either portion out an appropriate serving size and put the rest away for later.
Whether you're someone who craves sweet treats or savory snacks, there are plenty of alternatives that can help you resist the temptation of unhealthy foods. For example, if you have a sweet tooth, you could try satisfying your cravings with a fruit or a dark chocolate, both of which are packed with nutrients and antioxidants.
Similarly, if you prefer savory snacks, you could swap out salty chips for healthier options like nuts or seeds.
By incorporating fiber-rich foods into your diet, you can also feel fuller longer, reducing the likelihood of overindulging.
It is recommended by the Philippine Dietary References Intake (PDRI) for Filipino Adults to include 20-25 grams of fiber in their daily diet.10
Now that you know the suggested fiber intake daily, it is time to revamp your diet! Here's a sample meal plan to get you started!11
|Sunday||Berries with yogurt & cereal||Tuna mayo & cucumber sandwich||Rotisserie chicken with kale salad mix||Vegetables & fruits|
|Monday||Banana and peanut butter toast with milk||Rotisserue chicken sandwich||White fish with sweet kale salad mix and rice||Vegetables & fruits|
|Tuesday||Berries with yogurt and cereal||Tuna salad with pita-chips||Chicken with kale salad mix and rice||Vegetables & fruits|
|Wednesday||Strawberry cream toast||Grilled cheddar and tomato sandwich||Simple hoisin beef stir fry||Vegetables & fruits|
|Thursday||Scrambled egg on toast||Hoisin beef stir fry||Cheese and spinach omelet||Vegetables & fruits|
|Friday||Protein packed avocado toast||Seared salmon with cucumber & tomato sambal||Beef fajitas||Vegetables & fruits|
|Saturday||Almond banana cereal||Basil chicken pita pocket||Barbecue teriyaki salmon skewers and vegetables||Vegetables & fruits|
If you're struggling with being a sweet tooth and finding it difficult to resist cravings while on a diet, there's a product that might just become your new ally. It could help you stay on track and achieve your goals without feeling deprived.
Glucopro® is a dietary fiber supplement containing Resistant Maltodextrin (RMD), a known dietary fiber that’s resistant to digestion and absorption in the upper gastrointestinal tract. 12 It helps maintain healthy digestion, reduce risk for constipation, and raise satiety. In combination with diet and exercise could aid in weight management, blood sugar and cholesterol control. On top of that, it is water-soluble, non-gelling and comes in a fun winter melon tea flavor.
As an adjunct to diet and exercise, Resistant Maltodextrin may help maintain healthy gut and improve glycemic response.13
Glucopro® should be taken with each meal. Start by dissolving one (1) sachet of Glucopro® in a glass of 250 mL water (ideally not hot), and then consume immediately.
It is available in boxes of 21’s (sachet by 1)at Shopee, Lazada,Mercury Drugstore , Southstar Drugstore, and Watsons.
Who said eating healthy or dieting isn't fun? Experiment with these tips and find what works best for you!
11.Meal Plans: https://diet.mayoclinic.org/media/bgmbdav3/sample-simple.pdf
Substantiation from Glucopro’s Brand Team :
1. Shoko Miyazato, et al. (2016) Continuous intake of resistant maltodextrin enhanced intestinal immune response through changes in the intestinal environment in mice. Bioscience of Microbiota, Food and Health, 2016; 35(1): 1–7. doi: 10.12938/bmfh.2015-009 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4735028/
2. Nishimoto Y, Mizuguchi Y, Mori Y, Ito M, Miyazato S, Kishimoto Y, Yamada T, Fukuda S. (2022) Resistant Maltodextrin Intake Reduces Virulent Metabolites in the Gut Environment: A Randomized Control Study in a Japanese Cohort. Front Microbiol. 2022 May 4;13:644146. doi:10.3389/fmicb.2022.644146. PMID: 35602030; PMCID: PMC9116438. https://www.frontiersin.org/articles/10.3389/fmicb.2022.644146/full
3. Watanabe N, Suzuki M, Yamaguchi Y, Egashira Y. (2018) Effects of resistant maltodextrin on bowel movements: a systematic review and meta-analysis. Clin Exp Gastroenterol. 2018;11:85-96. https://doi.org/10.2147/CEG.S153924 https://pubmed.ncbi.nlm.nih.gov/29535547/
4. Astina J, Sapwarobol S. (2018) Resistant Maltodextrin and Metabolic Syndrome: A Review. J Am Coll Nutr. 2019 May-Jun;38(4):380-385. doi: 10.1080/07315724.2018.1523028. Epub 2018 Oct 23. PMID: 30351215.
5. Chieko Hashizume , et al. ( 2012) Improvement effect of resistant maltodextrin in humans with metabolic syndrome by continuous administration Nutr Sci Vitaminol (Tokyo). 2012;58(6):423-30. PMID: 23419401 DOI: 10.3177/jnsv.58.423https://pubmed.ncbi.nlm.nih.gov/23419401/
6. Athanasios Koutso, et al. ( 2015). Apples and Cardiovascular Health—Is the Gut Microbiota a Core Consideration? Nutrients 2015, 7, 3959-3998; doi:10.3390/nu7063959 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488768/pdf/nutrients-07-03959.pdf
7. Oliver Chen, et al (2021) The Role of Oat Nutrients in the Immune System: A Narrative Review. Nutrients 2021, 13, 1048. https:// doi.org/10.3390/nu13041048 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8063794/pdf/nutrients-13-01048.pdf
8. Hongnan Sun, et al (2014). Sweet Potato (Ipomoea batatas L) leaves as nutritional and functional foods. Elservier. Food Chemistry, 156, 380-389. doi:10.1016/j.foodchem.2014.01 https://sci-hub.ru/https://doi.org/10.1016/j.foodchem.2014.01.079
9.Food and Nutrition Research Institute (FNRI) https://www.fnri.dost.gov.ph/index.php/tools-and-standard/philippine-dietary-reference-intakes-pdri
2023 Nutrition Trends: https://www.nutritionaloutlook.com/view/2023-nutrition-trends
Gut Health: https://news.miami.edu/stories/2022/11/a-healthy-gut-is-key-to-a-healthy-life.html