Really, there is just one effective method for dealing with cravings...
and that is by eating it.
You see, depriving yourself of foods that you crave just intensifies the urge. There is no substitute for cravings, which is the problem. It will take a specific dish to "hit the spot" when you have a yearning for it. Just like similar foods and substitutes don't taste as good. Please believe me; I've been there much too frequently.
When I desire a cinammon roll, I want a cinnamon roll. Fruits and honey or another type of sweetener won't cut it. No 80% chocolate will suffice. I'd want a Cinnamon roll only.
The more you resist cravings, the worse it gets. The more intense the urge, the more likely you are to engage in binge eating. When you binge, you'll feel guilty and punished, which will lead you to add additional limitations to your diet and bring on another cycle of bingeing. This vicious cycle will continue until you make the decision to completely stop.
How should you respond in the case?
Eat it.
Find a way to incorporate it into your diet while still maintaining your goals.
Let's take a cinnamon roll as an example. Say you have a hankering for a Cinnamon roll. A regular, medium serving of Cinnamon roll has about 223 kcal. A tiny roll has about 145 calories.
Could you lose weight even if you had 1 complete Cinnamon roll (223 kcal) every day? Absolutely. But to accommodate that into your diet, you'll probably have to reduce the caloric content of your meals. Maybe you consume 80 fewer calories every meal to make room for it? Or consume half the usual amount of rice? Or substitute Coke Zero for the ordinary Coca-Cola you often drink? Or perhaps you don't require a whole Cinnamon roll to satisfy your cravings, a few bites would do?
No matter how you squeeze it in, as long as it fits, it fits. With or without that Cinnamon roll, you'll still lose weight if you're continuously in a calorie deficit.
When you give yourself the freedom to eat rather than going into full-on restriction mode, dealing with food becomes much simpler.
You simply need to limit your overall calorie intake on a regular basis if you want to lose weight. The serving size and you have sole authority on food choices.
The general recommendation is to consume a majority of nutrient-rich whole foods and lean protein while sprinkling in a few of your favourite foods, but if you've discovered another ratio that works better for you in terms of lifespan, please let us know.
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