You see, as you get older, staying in shape may not be as easy. You eat less but still feel the rising bulge in your belly. Still, eating seems to be the most enjoyable pastime.
Cravings are all about blood sugar. If your levels are consistent throughout the day, your eating patterns will be as well.
But when you starve yourself for hours at a time, cravings often come calling. You are most likely to answer these calls on an empty stomach. Your blood sugar can fall too low after just four hours of not eating.
As a result, you reach for that door on the fridge and search for carbohydrates that provide you with an instant energy boost.
Trouble is, fast-rising blood sugar triggers your pancreas to release a flood of insulin, a hormone that not only lowers blood sugar but also signals your body to store fat.
And in about half of the population, insulin tends to overshoot and this could send blood sugar crashing. This reinforces the binging and eating because it makes you badly crave for sugar and starch once again.
The most effective way to keep blood sugar in check is to avoid foods that are made with added sugar such as soda, some fruit juices, and baked goods. You can eliminate those entirely.
As for foods that contain high amounts of starch such as pasta, rice, potato, and bread, they’re not just delicious but they also provide your body with lots of fiber and vitamins. All you need to do is learn to limit yourself to 30 or 40 grams of total carbohydrates at breakfast, lunch, and dinner. For snacks, 10 or 20 grams should actually suffice.
In addition to these guidelines, make sure that you follow the basic rules when it comes to eating. First of all, try to eat regularly, approximately every three hours.
This allows you to eat smaller meals without ever feeling the hunger pangs. Also make sure that you have protein and fat at every meal.
Good sources are meat, cheese, nuts, and eggs. This slows down the digestion of carbohydrates, which helps prevent spikes in blood sugar. Go whole grain as well.
Shop carefully for carbs when you’re out in the grocery. Be sure that the bread, pasta, or rice you eat is 100% whole grain.
Because these types of grains contain fiber, their effect on your blood sugar is reduced significantly.
To tame a raging appetite, find more motivation. Discovering that your new diet improves the quality of your life and health can be powerful motivators.
Moreover, know when you are actually hungry. If you’re craving for sweets even though you just ate, just imagine a large sizzling steak as well.
If you’re truly hungry, the steak will sound good. It is only then that you should eat. But before you take a bite of food, consider whether it’s moving you one step closer to your goals or one step farther away.
This may not stop you from making a poor choice but it does encourage a habit of thinking long-term about what you’re eating right now. This logical approach could actually help keep you healthy in the years to come.