If you’ve made the commitment to eat healthier, kudos to you.
While the transition period can be brutal for people who are used to rich desserts and second helpings, you shouldn’t have feel like you’re starving yourself in the process.
First of all, it’s important to recognize the difference between hunger pains and cravings.
Are you truly in need of nourishment or are you dreaming of a forbidden food, like chocolate cake or French fries?
Allow yourself a small serving of your favorite treat as a reward for a day of healthy eating.
Instead of sitting down to a piece of cake, enjoy a piece of chocolate candy, like a Hershey’s Kiss.
Sometimes that’s all you need to calm the craving.
Instead of French fries, find a recipe for baked potato wedges.
Keep the “trouble” food and reminders of it as far away as possible.
If one taste just leaves you wanting more, it’s best to try to put the food out of your mind and your home.
The fact is, food cravings are a normal response to a change in eating habits.
At first, it will take a fair amount of willpower and effort on your part, but with time, healthier choices will be less conscious and more automatic.
If it’s actually hunger you’re dealing with, you may be restricting yourself too much.
Healthy eating is a balance of both what you’re eating and how much you’re eating.
If you’re simply eating less of the same foods you’ve always eaten, you’re bound to fight hunger pains while your body makes the transition.
Interestingly, a key problem facing so many Americans is that they actually aren’t getting enough of certain foods.
Many of our diets are lacking in protein, fiber, calcium and other important nutrients and vitamins.
When we talk about healthy eating, we should focus on eating more of the right foods.
Protein: You may have noticed that the key ingredient in most energy shakes and meal replacement bars is protein.
Research has suggested that calorie-for-calorie, protein makes a person feel more full than carbohydrates or fat.
Protein is naturally found in dairy, meats, poultry, fish, dry beans (kidney, lima, soy), eggs and nuts.
Fish and chicken are a popular element of a healthy diet because they are naturally rich in protein but low in fat.
Most deli meets are also available in lean cuts.
The key is to enjoy the benefits of these lean protein options without adding unnecessary calories, such as deep-frying or calorie-rich dressing.
Fiber: Another enemy of hunger is fiber, something most of us need to eat a lot more of.
Eating more fiber-rich foods such as fruits, vegetables and whole grains is an easy way to feel full while reducing calorie intake.
An easy way to incorporate more fiber into your diet is to replace sugary cereals with whole grain fiber-rich versions or start replacing white breads, pasta and flour with whole wheat versions.
If you’re afraid of stomach upset and gas related to fiber, introduce it gradually rather than suddenly into your diet.
If you’re a fan of fruit juice, try to focus on eating fruits instead, which will offer you the fiber as well as the flavor.
People often end up drinking a much larger portion of juice than would have been contained in a serving of fruit itself.
Water: How many people can say they drink the recommended 64 ounces of water daily (about six to eight glasses, depending on the glass size)?
If you make it a rule to drink a tall glass of water before or during meals, you may find yourself eating less.
Not only will it give you a sense of fullness, but it will help you maintain concentration and energy levels while preventing headaches and other negative effects of dehydration.
The difference in their diets isn’t overall amount by weight but in the energy density of the food (amount of calories in a gram of food).
By limiting dry foods (chips, dried fruit, pretzels), which are easier to over indulge, and incorporating more liquid-based foods (soups), vegetables and fruit, studies indicate that most people won’t miss the calories and feel just as full as they do on a calorie-rich day.
-Adam
Healthier eating habits hard to adjust to (Monroe Times)
Q. I’m having trouble adjusting to healthier eating habits, because I always end up feeling hungry. How can I eat healthier without feeling like I’m starving myself?
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