HUNGERHUNGER CRAVING1CRAVING1

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DON’T DENYYOURSELF...DON’T DENYYOURSELF...

you can CONTROL THEM

TIPSTIPSTIPSTIPS TO PUT CRAVINGSBACK IN THEIR PLACETO PUT CRAVINGSBACK IN THEIR PLACE

OR

The body has a powerful chemical called Ghrelinthat stimulates hunger and cravings3. To avoid therelease of Ghrelin (and those 4pm cravings), snackon grain based high-fibre foods that are low in sugarsuch as whole grain crackers with tuna or lean meat, or low fat yoghurt with fresh fruit. Adding protein to snacks helps keep you fuller, longer. The evidence is overwhelming that these sorts of snacks suppress the levels of ghrelin4 and therefore the desire to track down the nearest high fat, high sugar food.

BEATING ‘GHRELIN’BEATING ‘GHRELIN’

DON’T SHOPHUNGRYDON’T SHOPHUNGRY

KEEP TEMPTATIONSKEEP TEMPTATIONS

OUT OF SIGHT OUT OF SIGHT

DON’T EATOUT OF OPENPACKETS

DON’T EATOUT OF OPENPACKETS

It will ensure you avoid those mid-morning sugar cravings2.

Great starts to the day include high-fibre whole grain cereals, porridge, untoasted

muesli, or fruit and yoghurt.

the treats that you love5, try using savouring techniques. Stop and eat slowly allowing each bite to let you really appreciate the taste, the subtle ingredient flavours, the texture. Make the calorie investment count.

You’ll hit the bottom before you know it. Take a biscuit outof the packet and walk away or put a small portion of food into a bowl and walk away. This will stop mindlessly eating6.

Make sure your meal containsa good quantity of protein, likelean meats, fish, eggs, lentils,beans and nuts. This helps you

feel fuller for longer8.

The triggers involved in food cravings are predominantly visual in nature. So out of

sight, out of mind9.

PROTEIN DINNERPROTEIN DINNERfor

Your cravings will inevitably lead to high fat, high sugar (and therefore high calorie/Kj) foods finding their way into your trolley, then your pantry, then your mouth7!

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Strikes below the necke.g. a growling stomach

Builds gradually

Occurs around mealtime

Goes away after eating

Eating leads to a feelingof satisfaction

Noticed more suddenly

Unrelated to time

Persists despite eating

Eating leads to guilt and shame

Strikes above the neck e.g. sweettreat craving that sticks in your mind

But first, determine if it’s...

eat BREAKFASTeat BREAKFAST

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1. Helmering, D., Hales, D. (2004). Think thin, be thin: 101 psychological ways to lose weight. Three Rivers Press.2. Koliaki, et al. (2010). The e�ect of ingested macronutrients on postprandial ghrelin response: a critical review of existing literature data. Int J Pept.3. Cummings, et al. (2001). A preprandial rise in plasma ghrelin levels suggests a role in meal initiation in humans. Diabetes, 50, pp. 1714–1719.4. Koliaki, et al. (2010). The e�ect of ingested macronutrients on postprandial ghrelin response: a critical review of existing literature data. Int J Pept.5. Polivy J. (1996). Psychological consequences of food restriction. J AmDiet Assoc 1996; 96:589.6. Hugo, J.E.M., et al. (2010). Coping with food cravings. Investigating the potential of a mindfulness-based intervention. Appetite, 55:1, 160-163.7. Dodd, et al. (1977). Grocery purchases as a function of obesity and assumed food deprivation. Int. J. Obesity, 1, pp.43-47.8. Holt, et al. (1995). A satiety index of common foods. European Journal of Clinical Nutrition, 49 (1995), pp. 675–690.9. Harvey, K et al. (2005) The nature of imagery processes underlying food cravings. British Journal of Health Psychology (2005), 10, 49-56.