Slowing down the digestion of carbs results in your body producing less insulin, and less insulin means a less dramatic drop in blood sugar, which means less hunger later. Here are tips for slowing down the digestion of carbs:
- Go for fiber-rich foods: There are two types of fiber—soluble and insoluble—and both will help you achieve your weight loss goals. Soluble fiber is found mainly in vegetables, fruits, legumes, barley, oats, and oat bran. It slows down digestion, so food stays in your stomach longer, making you feel satisfied longer. Insoluble fiber is found mainly in wheat, especially in wheat bran and other whole grains. It speeds up the movement of food through your intestines, thereby helping to prevent constipation.
- Pair carbs with a bit of good fat and Protein: Fat, too, slows the digestion of carbohydrates and makes food taste better, helping you feel satisfied. That's why it's better to have a little hummus or some low-fat cheese on your bread than it is to eat the bread alone. The calorie count might be higher, but the fat and protein will slow down the digestive process of the starch, thereby lessening the amount of insulin that the only carbs prompt your body to make. Just be sure to stick to good, unsaturated fats and stay away from saturated fats and trans fats. Also, it's important to remember that even good fats are calorie dense and should be consumed judiciously during all phases of the Diet.
- Many people suffer cravings for sweets: The causes of these cravings can vary widely but chief among them are hormonal imbalances especially in insulin and serotonin, unhealthy dieting, various eating disorders and even in premenstrual syndrome (National Institute of Health). To fully combat the root cause of your sugar cravings you will need to consult a doctor, and specific steps for stopping or decreasing cravings depend on an accurate diagnosis. That said but some basic steps are effective for all the various causes of sugar cravings.
Curb Your Cravings
- Brushing your teeth shortly after dinner can distract your brain & mouth & help outsmart your dessert craving.
- Drink water. Often, we think we're hungry when we're really just thirsty. The first step to stopping a craving should be downing a full glass of water. Quench your thirst, and it's likely the cravings will stop.
- Chew gum. Pop a piece of sugar-free gum to keep from obsessing over the taste of your favorite indulgence. Chewing will keep you distracted, and you'll be less likely to overeat with minty-fresh breath.
- Find a distraction. When you're at home or sitting at your desk, it can be tempting to eat out of boredom, not hunger. Every time you're about to open the fridge because you have nothing else to do, be ready with your go-to distraction. You can call your diet buddy for support, go for a brisk walk around the block, or pick up a book — whatever it takes to divert your focus from food.
- Take three polite bites. If all else fails, and it's something you really want, Take three reasonably sized bites, which should be enough to satisfy your taste buds, and then put your fork down. Better yet, walk away from the temptation, so you won't want to go back for ( take three polite bites ).