We all get them…those cravings that make you temporarily lose any desire to stick to your transformation goals. You know the feeling—all of a sudden you just HAVE to have ________ {you fill in the blank}. So what can you do when those cravings strike? Here are ten simple ways to crush those cravings once and for all:
1. Drink at least one tall glass of water when you first feel that craving creeping in. Sometimes when we think we;re hungry, we;re actually thirsty, so quenching that thirst can help control those cravings.
Some Water Bottles I Love:
2. Eat more veggies. These powerhouse foods are super low in calories and high in nutrients, and they can definitely make you feel fuller! Make sure you have your faves prepped and ready to go for whenever and wherever those cravings hit. You can also “volumize” your meals—and get a head start on those hungry feelings later in the day—by adding extra veggies to your meals.
3. Chew sugar-free mint-flavored gum, eat a sugar-free breath mint, or put a dab of toothpaste on your tongue. The mint flavor can actually suppress your appetite, and it tastes quite refreshing too. 😉
4. Eat 5 meals a day—spaced every three hours—like we do in carb cycling. Don’t even give your tummy a chance to get hungry! Better yet, include a serving of protein—and eat it first—with each of those 5 meals.
5. Make sure your breakfast carb is as high in fiber as possible. This will help slow down your digestion so you’ll feel fuller much longer!
6. If it’s a low-carb day, when you’re more likely to crave those carbs, eat a little fat. Yes, you read that right. Eat one tablespoon of your favorite healthy fat (like almond butter, for example), set a timer for 15 minutes, and Voila! That craving should disappear.
7. Call/text a supportive friend. Often, this person can talk you off of that craving-laden ledge! 🙂
8. Rid your house of your favorite cravings—if they’re not in your house, you won’t eat them. Likewise, stay clear of places where you can find these foods and take an alternate route if you must. If you don’t go there, you won’t eat there!
9. Know what situations trigger your cravings. Boredom? Stress? ______? Put a plan in place of activities you can do—besides feeding that craving—so you’ll know how to handle these situations without resorting to food.
10. If none of these work, and you’re hitting desperation mode, try one of these as a last resort:
- A small handful of almonds, then 1 to 2 cups of water
- 1 tablespoon of peanut butter or almond butter, then 1 to 2 cups of water
- 1 stick of string cheese, then 1 to 2 cups of water
- 1 tablespoon of avocado, then 1 to 2 cups of water
Bonus tip: If that craving is one for the record books and none of these options work, try one of these three delicious 100-calorie liquid treats:
- Root beer float: Ice-cold diet root beer + 1 tablespoon heavy cream
- Coconut water: 1 cup warm water + 1 tablespoon coconut oil
- Bulletproof coffee: 1 cup coffee + 1 tablespoon unsalted butter
- Word of warning: Each one of these carry a 100-calorie impact, so only use these as a very, very last resort, limit yourself to one a day, and sip on it slowly—make it last as long as possible!
So give one (or all, if necessary) of these a try when your next craving rears its ugly head, because as we all know, caving into those cravings can definitely be a huge roadblock to your transformation success!
Xoxo,
Heidi
Craving more awesome transformation tips like these? (Sorry…just couldn’t resist). 😉 Get many, many more in our new book, Extreme Transformation, on stands now, and get daily workouts and nutrition in our new app!
Related reading:
Emotional Eating: How to Take Control Once and for All
Combating That Time of the Month
It Really Is All About the Promise
Ask the Powells: How Can I Structure My Meals?
I Cheat Every Day
81 Responses
Hello Heidi. I just finished reading your and Chris’s amazing book. I have eaten Paleo and Crossfit now for two years. I have leaned down a lot and have the last 10 pounds to loose. I want to try your cycling program but have allergies to dairy, wheat and gluten and salmon. Boo
Anyway, do you think if I just follow the back and choose a carb, protein and fat for the appropriate cycle I will still get results? My theory is that I have too many fats with strict Paleo and that is why the last pounds are so hard to loose. I think if I stick to your macros it will help. Do you think it will work without dairy, wheat or gluten? Thank you.
Hi Keri: Yes, the program can work if you choose your own meal components. Here’s a post that might help: https://heidipowell.net/10617. You can do this!
I’m hearing a lot about the bulletproof coffee lately. I notice that you suggest only adding butter to coffee. Many other things I’ve read say to add either mct oil or coconut oil along with the butter. What is your opinion on the additional oil? I read that it was great to drink before a workout but that still seems like a load of calories even with a workout. Thanks for any direction.
Hi Stacey: We recommend adding only butter because this is meant as a craving crusher so you want to consume as few calories as possible and be able to stop that craving.
I struggle with when & what to eat. I’m a nurse and I work 12 hour night shifts. I’m sleeping during normal meal times. Should I eat a meal before I go to bed around 8am or start my meals as “normal” when I get up around 3pm?
PS Just bought Chris’ carb cycling book
Hi Amy: Here’s a post that can help you figure out your eating schedule: https://heidipowell.net/10556/ask-the-powells-how-can-i-structure-my-meals-2/. You can do this!
Thank you!! Super helpful.
Hello I am wondering if you could give me a few suggestions for some meal replacements as I am having a hard time eating breakfast.
Hi Jill: You can do protein shakes with a carb on the side, smoothies with either protein powder or plain nonfat Greek yogurt and fruit, peanut butter on whole grain toast with a protein shake, and others. Chris and Heidi have lots of options in all of their books, so you might find some good ideas there: https://heidipowell.net/books-dvds/. Hope that helps!
Just wondering…is watermelon unlimited since it’s so high in water.
Hi Lendea: Watermelon is a fruit, and all fruits are carbs in carb cycling, so you’ll want to only eat watermelon as the carb part of a high-carb meal.
I’ve been doing great by meal prepping, juicing, drinking water and exercising. Regretfully I would give into my cravings but the past 2 weeks I haven’t had cravings and it’s been easy to turn down the fatty sugary foods I love. It’s been 5 weeks and I’ve lost a few inches and about 7 lbs. Tomorrow is my birthday and I’m conflicted! I want to indulge all day because “I deserve it.” But I don’t want to see the number on the scale go up and I’m afraid I’ll trigger my cravings again. What would you do???
Congratulations on losing 7 pounds – that’s awesome! In Chris and Heidi’s carb cycling program, there is a weekly Reward Day where you can eat anything you want up to an extra 1000 calories. This has actually been shown to help you lose weight because it causes your metabolism to restart and allows you to indulge in your favorite foods so you don’t binge from deprivation later. So today could be your weekly Reward Day, and then tomorrow you can go back to your plan. And Happy Birthday!
Hello Heidi,
I have bought and read extreme weight lose book. I am struggling with getting the motivation to exercise and eating right. I used to be a lot more active before my back surgery. Now I am at a desk job.
HELP! I live in the midwest so the winters is where I usually pack on the pounds. I have never been able to get under 170 lbs. I have yo-yoed so much. I am frustrated with no motivation to get started again. Any suggestions would be greatly appreciated. Thank you
Hi Donna: In the book, Chris and Heidi talk about making and keeping those small daily promises to yourself, and these are truly their #1 transformation tool! You can get a refresher course on promises in this post: https://heidipowell.net/8679. Make that first promise today, and go! You can do this!
Hi…..
I have watched Extreme weight loss and I love the results. But I just can’t get myself motivated at all. I know I can eat healthy but eating healthy is also expensive. Anyway I would love to meet either you or Chris to kick me in the butt lol. I recently have high blood pressure and with that, doesn’t get me motivated. Please help.
Hi Joyce: Here’s a link to Chris and Heidi’s #1 transformation tool, and it can really help keep you motivated: https://heidipowell.net/8679. You can do this!
Hi Joyce! I’m no Heidi, but I’d love the added support and accountability to stay motivated! I have goals but can’t seem to stay consistent!
I want to buy your book but I can really read English
Hi Martha: I’m so sorry, but the book is only available in English right now.
I was wondering if your book lists breakfast foods high in fiber?
Hi Nette: The book has a complete list of proteins, carbs, fats, and veggies, and all are high quality foods. Hope that helps!