In my final installment of My Struggle With Food, I'd like to give you my personal strategies for conquering my food cravings. As you already know, food addictions and overeating led me to an extremely unhealthy time in my life, where I found myself at 350 pounds and miserable.
Now, nearly 110 pounds later, I've learned a lot about how to control and even eliminate certain cravings. By now, you know that I am on the Paleo eating plan, but I've been able to experiment and really see which aspects of this plan have truly helped me. Today, I will share three simple steps that have demolished my intense food cravings and can help you too!
The the quickest and most effective method for controlling or eliminating food cravings is summed up in one simple concept: Limiting Carbohydrates. This is not Atkins and it's not some gimmick to lose weight fast and then go off the plan. It is a systematic approach to take away foods (certain carbs) that cause you to eat beyond your natural hunger signals. If you do these three steps, I am sure that you will see immediate and long term results. Here are three steps I have used to beat my harmful food addictions:
Step 1: Eliminate Sugar
It's funny. I think almost every diet I have ever tried has first involved cutting out coke and sweet tea. It's just low hanging fruit, right? Stop drinking 1,000 calories worth of sugar water every day??? DUH! YES! This time was no different. I did cut out all sugary drinks from the very beginning, and I am very happy I did. But I didn't stop there.
I also went on to eliminate ALL sugars in my diet except for whole fruits. Some people have the mistaken notion that natural or organic sugars would be ok on a Paleo diet, but that is NOT true. No Honey, No Maple Syryp, No "organic" or "raw" sugar. If it's not in a whole piece of fruit, sugar was completely off limits. By the way, I said whole fruits so no fruit juices either. If you do buy packaged foods, read your labels! In case you're not sure, here is the list of alternate names for sugar. If you see one of these on the ingredients list, it has sugar in it!
I also went on to eliminate ALL sugars in my diet except for whole fruits. Some people have the mistaken notion that natural or organic sugars would be ok on a Paleo diet, but that is NOT true. No Honey, No Maple Syryp, No "organic" or "raw" sugar. If it's not in a whole piece of fruit, sugar was completely off limits. By the way, I said whole fruits so no fruit juices either. If you do buy packaged foods, read your labels! In case you're not sure, here is the list of alternate names for sugar. If you see one of these on the ingredients list, it has sugar in it!
If you see any of these on a nutrition label, the item contains sugar.
As seen in my previous post, sugar has a very powerful effect on the human brain. It will cause you to eat much more that your body actually needs. The more you eat, the more you will crave. To many people, sugar is truly a drug. It also raises your insulin levels, which make you crave more and eat more throughout the day. Stop the cycle! Try a detox to see exactly how you respond. Eliminate all added sugars!
Step 2: Eliminate Grains
Another food that has a big effect on food cravings is grains, even whole grains. In my plan, I have eliminated them entirely. No bread, no breading, no granola bars, no oatmeal. If it contians any grain, I do not eat it.
The media and advertising will tell you to eat several servings of "whole grains". Honestly, they are not really that nutritious, and most of the time the only effect they have on your body is to raise your blood sugar. Yes, all grains will raise your blood sugar, thus affecting your body's insulin levels. Did you know that on the glycemic index, whole grain bread is equivalent to coca-cola?
The media and advertising will tell you to eat several servings of "whole grains". Honestly, they are not really that nutritious, and most of the time the only effect they have on your body is to raise your blood sugar. Yes, all grains will raise your blood sugar, thus affecting your body's insulin levels. Did you know that on the glycemic index, whole grain bread is equivalent to coca-cola?
Glycemic Index: Wheat Bread- 68 Cola- 65
As far as food cravings go, insulin levels play a big part in whether you overeat or not. It's not just a sugar addiction...it's a CARB addiction. Wheat bread, unfortunately, will spike your blood sugar.
When I say this, people automatically come back with two main questions. The first question usually has to do with fiber: "Where do you get your healthy fiber from?". My answer is simple...I've greatly increased my intake of vegetables and fruit.
“I get my fiber from fruits and vegetables. Best of all, our gut bacteria can actually digest the fiber from fruits and vegetables, thereby producing short chain fatty acids that improve our metabolic health. Grain fiber is just a bulking agent that fills your toilet bowl.”
-Mark Sisson www.marksdailyapple.com
The next most common objection to cutting grains is the loss of those all important vitamins and minerals. The answer is the same as above. Fruits, vegetables, and other healthy foods that I have added have added much more nutrition than grains could ever provide. Grains aren't even close to the nutritional powerhouse that they are made out to be.
“Since they’re bound up to phytic acid, the minerals in grains aren’t really even all that bioavailable to your body. What you see listed on the nutritional facts isn’t what you’re actually absorbing and assimilating. I get my minerals from plants, fruits, and animals, which our bodies can actually absorb.”
-Mark Sisson www.marksdailyapple.com
Go ahead and plan on adding in plant foods to replace your grains. This step can take away any fears you may have about lost nutrients or fiber.
In my experience, cutting grains has greatly reduced my hunger and food cravings. A lot of this is anecdotal, but I have seen a LOT of success in those who have taken the step not only to cut out sugar, but also cutting out grains. This step is very difficult, but it's one that can produce big results.
In my experience, cutting grains has greatly reduced my hunger and food cravings. A lot of this is anecdotal, but I have seen a LOT of success in those who have taken the step not only to cut out sugar, but also cutting out grains. This step is very difficult, but it's one that can produce big results.
Step 3: Stay The Course for At Least 3 Weeks!!
NO CHEATS! I mean it. When you're dealing with a food addiction, one cheat is sabotage. If you are going to try this, my suggestions is that you go 100% for at least three weeks. Don't play around on the edge of the cliff. Stay far away from these things for at least three weeks.
This is why I am such a fan of the Whole30 plan (Whole30.com). It is the only diet I have ever tried that actually asks for 100% compliance for the entire plan.
The last time I did the strict Whole30 plan, by around day 20 I started to feel like a dieting superhero. Not only was I sticking to the very difficult Whole30 plan, but by the third week, it just got EASY. For me, abstinence from certain foods led to a higher level of self control. It was hard at first, but once you break through, it gets so much easier.
So many diets out there talk about cheat days, cheat meals, 80/20, "everything in moderation", etc. This may work for some people, but for those of us with a serious health and weight problem, 100% adherence to this plan may actually be the breakthrough that we need.
If you are serious about beating your food cravings and addictions, do not just halfway do these steps, because it probably won't work. For 3 weeks, stick to the plan 100%!
Are you ready to try this? Here are some Practical Tips:
- If this seems too hard, ease into it. Do step one for a week, and then add step two. Once you have both in place, then you can start your three week count.
- The first week will be extremely hard. Be prepared for headaches, feeling tired, and being grumpy. It WILL pass.
- Don't play dumb. Read your food labels and know what is in your food.
- No one can make you eat anything. (unless they strap you down and force feed you) Do not allow anyone to pressure you into going off of the plan, even close family members.
-EAT! I am not telling you to stop eating, only to stop eating certain things. Don't go hungry. Eat plenty of healthy meats, veggies, fruits, nuts and other whole foods.
-GET SUPPORT!! Find a family member or friend that can do this with you. If you need extra support, click the button below to contact me about individual weight loss coaching.
This is why I am such a fan of the Whole30 plan (Whole30.com). It is the only diet I have ever tried that actually asks for 100% compliance for the entire plan.
The last time I did the strict Whole30 plan, by around day 20 I started to feel like a dieting superhero. Not only was I sticking to the very difficult Whole30 plan, but by the third week, it just got EASY. For me, abstinence from certain foods led to a higher level of self control. It was hard at first, but once you break through, it gets so much easier.
So many diets out there talk about cheat days, cheat meals, 80/20, "everything in moderation", etc. This may work for some people, but for those of us with a serious health and weight problem, 100% adherence to this plan may actually be the breakthrough that we need.
If you are serious about beating your food cravings and addictions, do not just halfway do these steps, because it probably won't work. For 3 weeks, stick to the plan 100%!
Are you ready to try this? Here are some Practical Tips:
- If this seems too hard, ease into it. Do step one for a week, and then add step two. Once you have both in place, then you can start your three week count.
- The first week will be extremely hard. Be prepared for headaches, feeling tired, and being grumpy. It WILL pass.
- Don't play dumb. Read your food labels and know what is in your food.
- No one can make you eat anything. (unless they strap you down and force feed you) Do not allow anyone to pressure you into going off of the plan, even close family members.
-EAT! I am not telling you to stop eating, only to stop eating certain things. Don't go hungry. Eat plenty of healthy meats, veggies, fruits, nuts and other whole foods.
-GET SUPPORT!! Find a family member or friend that can do this with you. If you need extra support, click the button below to contact me about individual weight loss coaching.
Well, this concludes the "My Struggle With Food" series. If you have enjoyed this series and want to receive all of my posts by email, please subscribe to my email list below. Thanks for reading!
-Stephen
-Stephen
 | PDF Guide: Stephen's Top 5 (Free) Paleo Resources These are the tools I used to lose 110 pounds on the Paleo Diet. (Hint: Use #5 For an Instant Hit of Daily Inspiration) |
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