What you need to know about calorie controlled diets and cravings....
Have you ever found yourself on a calorie-restricted diet, battling afternoon cravings for something sweet? Or perhaps you've questioned your willpower, wondering why sticking to a diet feels like such a Herculean task?
Contrary to what you may have been taught by diet culture, giving in to cravings doesn't mean you lack willpower. Let's delve into why.
It's natural for blood sugar levels to rise after a meal. While there's a lot of buzz around blood sugar spikes lately, it's crucial not to fixate too much on this. Instead, focus on understanding how the quality and consumption of carbohydrates influence the speed and height of these blood sugar rises.
Cravings and energy slumps typically occur when blood sugar levels plummet. The sharper the rise, the steeper and sharper the fall, and therefore the more likely you are to feel fatigued, lose concentration, experience mood swings, and crave glucose to bring you back up again. This phenomenon is often likened to a blood sugar rollercoaster.
Gram for gram fat contains more calories per gram than carbs, so calorie-controlled diets typically feature more carbohydrates.
When you're aware of these things, it’s easy to understand why fluctuations in energy levels and cravings become commonplace when you are following a calorie controlled diet. And, for the record, WW and Slimming World are both calorie restricted plans. So the idea of battling cravings with sheer willpower is, in essence, at odds with your biological makeup.
How can you sidestep cravings? Here are three key strategies:
- Upgrade your carb choices by opting for higher-fibre alternatives over white starchy carbs.
- Prioritise protein and incorporate healthy fats into your diet. Contrary to popular belief, protein is more satiating than carbohydrates, and healthy fats aren't inherently "fattening."
- Pair your carbohydrates with quality sources of protein and healthy fats in each meal. This balanced approach will help you feel fuller for longer, reducing the likelihood of succumbing to cravings.
By understanding the intricate interplay between diet, blood sugar levels, and cravings, you can navigate your weight loss journey with greater ease and success.
Want to learn exactly how to balance nutrition for natural weight management? Take a look at The Non-Diet Method
