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Are you hungry? If not, drink water or go for a walk to distract yourself. If you are hungry, make a plate with a healthy meal. After you finish, leave the kitchen and find a way to distract yourself from the cravings.
If you need food for blood sugar/insulin reasons, then do what you gotta do.
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Agree with this. Also, my trainer told me that - sometimes what you think is hunger, is actually thirst. So just drink some water
Rising Star
Coffee is super effective for this, but then it could impact your sleep schedule so use judiciously. I drink tea mid-afternoon but it works less well without the caffeine☹️
Protein!! Ex: lightly salted almonds
Usually cravings feel/become overwhelming later in the day when you are restricting too much during the rest of the day. Do you eat breakfast, lunch, and at least a snack or two before your cravings hit around 3 or 4?
Also, if you constantly try to avoid "bad" foods, your brain is more likely to want/think about those foods all the time. It's some weird old survival instinct (yay thanks natural selection!) I would recommend giving yourself unconditional permission to eat all foods for a while - make sure whatever "bad" foods you crave are always on the grocery list and always available. For the first little while, when you have the craving, just honor it. Go eat the thing. Eventually, your cravings will become less intense bc your body and brain will trust that you COULD technically have X food whenever, so maybe you don't need to grab it now. It's sort of a long process and may be uncomfortable at times, but I highly highly recommend it. Unconditional permission to eat saved my relationship w food and my body and has made eating way less stressful.
When I’m craving a salty snack like chips or something in the afternoon and I’m trying to be healthy I’ll have a pickle or a few green olives or a few sliced pepperoncinis to get that salty crunchy fix, obviously this is very taste specific but if you like those things give it a try and fills that chip void for me until I’m read to eat dinner.
Yes, walnuts/pecans/almonds, dill or spicy pickles, or castelventano olives is the way. Occasionally, popcorn with garlic Parmesan or Tony’s seasoning.
Two things that have helped me when I’ve struggled with this. A) Consider the impact- For a week, track your food intake using My Fitness Pal and include giving into the food you crave. The app will do projections based on your specific goals/bodyweight etc. Maybe a bad snack 2x a week won’t be an issue, but 7x or multiple times daily may be. B) Be disciplined. Your body can crave just about anything if you give it the idea and start to consider it an option. Of course I’ve never wanted a handful of almonds instead of a pizza, but I wanted the energy back from the frustration and the time spent on the treadmill working it off. This endless cycle was a great teacher for me in itself.
You could try sorting them into smaller bags or bowls and limit yourself to a lower amount of cals, or try taking something healthy, eating it and walking for 20-30, see if the craving passes? Once you have some momentum the struggle to avoid these snacks will become habit exclude them, I’m sure!