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⁠THOUGHTS:⁣⁠

1. ARE YOU LEGITIMATELY HUNGRY?⁣⁠

Are you not getting enough calories and/or nutrients in your "main meals" and, as a result, thinking about food the rest of the day.⁣⁠

If this is true, no "strategies" will make it go away except for eating more calories, or eating foods in your "main meals" that produce higher satiety (lean protein and veggies).⁣⁠

2. ARE YOU FEELING DEPRIVED?⁣⁠

Are you getting enough food but missing a few things (i.e. sugar, fat, etc.) that makes you feel emotionally satisfied or like you've had a "complete meal?"⁠

In this case, it's less about an actual physiological hunger but more of a physiology meets psychology thing. And the goal is to EITHER find foods that help you feel that same satisfaction OR to give yourself that blessing to have some of this "junk" in small amounts, within reason, at the right times.⁣⁠

When you make it less about compliance/ junk, you'll find that you tend to resist less.⁣⁠

3. ARE YOU SEEKING COMFORT OR SOMETHING ELSE FROM FOOD?⁣⁠

Maybe you're not craving food at all, but a particular feeling that eating gives you (i.e. calm, happy, de-stressed, etc.)⁣⁠

In this case, some deeper work is to be done. Be curious. Use awareness strategies to help discover patterns in your life.⁣⁠

Over time, if you stay tuned in and aware of what's really happening, below the surface, there's a better opportunity to change.⁣⁠

We post this not as a quick fix, but as a framework for further investigation. Because not all "cravings" are the same. Not all humans are the same.⁠

Whether you are trying to lose weight or gain weight, you need to consider adding foods to your diet.⁠

It is common to eliminate foods that we say are "bad," "junk," or "not clean" foods. That isn't sustainable. Are you going to eliminate all of those things you enjoy forever? I doubt it.⁠

Rather than eliminating, consider adding more whole, nutrient-dense foods to get you the vitamins, minerals, and macronutrients you need. And if you still want the less-than-healthy foods, and you're hungry, have at it.⁠

FOODS TO ADD:⁠

Lean Protein at every meal⁠

Vegetables at every meal⁠

Fruit or a Starchy carbohydrate at every meal⁠

Healthy Fats (avocado, oils, nuts) at every meal⁠

Water throughout the day⁠

Adding food not only gets you the nutrients you need, but also helps you feel satiated and prevents overeating.⁠

Dieting, fad diets, crash diets...they all fail. Why? because they aren't sustainable. You go back to what you're comfortable with. And typically, you've done more damage than if you hadn't dieted at all, so maybe you gain more weight than you lost!⁠

CONSISTENCY is key with anything you do. That consistency doesn't mean you have to eat health food 100% of the time. But, commit to something like 80% of the time, 90% if you have a specific goal, or 70% if you're on vacation.⁠

FLEXIBILITY allows you the freedom to have the things you enjoy. You don't have to eat chicken, broccoli and rice all day every day. If you have something to celebrate and want a piece of cake or a glass of wine, have it, knowing that it may not directly help you achieve your goals, but it keeps you sane and helps with that consistency we talked about.⁠

SUSTAINABILITY is the ability to keep this up for a lifetime, not 6 weeks or 12 weeks like most diets.⁠