Losing weight can feel like an uphill battle. It’s so easy to pack on the pounds and go downhill, but when you want to turn things around and get back to a healthier weight, it’s a tougher challenge. We’ve all may have heard the saying that abs are made in the kitchen — meaning a big part of losing weight comes down to our diet.
When we are looking to cut weight, in many cases that involves cutting back on what we eat – like sugar and carbs. When we make those cuts, it’s not uncommon to crave carbs, especially when you’re trying to lower your sugar consumption. The body requires us to eat carbs in order to function properly.
Today, I’m sharing a roundup of healthy foods you can eat to satisfy your carbs cravings without derailing your weight loss efforts.
How To Eat Healthy When Craving Carbs
Let’s explore the reasons why the body craves carbs and how with this understanding, you can discover why cravings happen so you don’t have to feel guilt about having them when they come up — because they will.
Why Do We Crave Carbs
Our bodies crave carbs for a number of different reasons. Some of those reasons could be the body signaling that you need a source of energy or more sleep. You could be dehydrated. There could be hormonal changes happening in your body like when women are going through their menstrual cycles. It could also indicate the presence of gut bacteria or hypoglycemia (low blood sugar levels).
How To Curb Carb Cravings
Eating mindfully
To help prevent carb cravings, it is important to get proper sleep and eat a well balanced meal throughout the day. Mindful eating is when you choose food that is nourishing. You are also able to slow down and savor the food that’s in front of you. You eat without distractions. And you pay attention to the physical emotional sensations surrounding eating.
Opting for healthy carbs
Some healthy carbs (or complex carbs) you might want to include in your diet to help you control carb cravings include fibrous fruits, starchy veggies, and grains like apples, sweet potatoes, black beans, and whole grains. Eating healthy carbs will allow you to feel full and can help you beat carb cravings. With that said, you’ll want to stay away from white breads, processed foods, and foods with added sugar.
Manage stress
Did you know the stress hormone can impact your cravings? Whether your stress is due to a lack of sleep or life demands, incorporate calming practices into your lifestyle, like yoga or healthy hobbies, in order to help ministries and decrease your tendency to crave carbs even more.
Avoid yo-yo dieting
Trying to cut out carbs completely can lead to something called rebound cravings. A rebound craving is basically when you have a withdrawal because you abruptly stopped engaging and an addictive behavior. Rather than cutting out carbs so abruptly, perhaps try eating a proper diet and practicing moderation.
Finding a system that works for you
At the end of the day, being able to kick carb cravings is really a daily practice of taking better care of ourselves. When we are nourishing our body with the care and energy it needs to function properly, we will see the cravings subside and will feel more energized and more of the feel good hormone. Practice eating a balanced diet of protein and fat (healthy fats). Engage in regular exercise, getting adequate sleep, and spend time doing a hobby you enjoy. Ultimately, find a system that works for you.
What To Eat When Craving Carbs
Sweet Potato in Yogurt
Ingredients
8 oz Yogurt, plain, Greek, 2%, from tub – 170 calories
1 Potato, sweet, medium, 5 inches – 112 calories
¼ tsp Cinnamon – 0 calories
Instructions
Step 1
Wash potato & slice off (be careful) blemishes on skin. Poke holes on all over potato with a fork. Microwave for 4.5 minutes on each side.
Step 2
In a bowl, mix yogurt and sweet potato.
Step 3
Top with cinnamon.
Step 4
No dairy? Use a dairy free yogurt. Want a flavored yogurt? Choose one with less than 15 gm added sugar.
Blueberry Pineapple Smoothie Bowl
Try this high protein low carb smoothies idea when you want to curb the carb cravings. The flavor combination of blueberries and pineapple brings a natural sweetness, with only 29g Carbs, 23g Protein, 5g Fat, 2g Fiber, and 0g Added Sugar, it’s sure to be a weekly favorite!
Ingredients
½ cup Blueberries, frozen – 35 calories
½ cup Pineapple, frozen chunks, unsweetened – 47 calories
8 oz Greek Yogurt, plain, 2%, from tub – 170 calories
Instructions
Step 1
Mix all ingredients in a blender, pour into a bowl, & enjoy!
Step 2
No dairy? Use a dairy-free yogurt.
Protein Smoothie
If you want to bump up the protein, one of the sure-fire ways to do that is to just make protein smoothies. This smoothie recipe gets the job done and contains just 20g Carbs, 30g Protein, 12g Fat, 4g Fiber, and 1g Added Sugar.
Ingredients
1 Protein powder – 120 calories
1 cup Strawberries, fresh – 50 calories
1 cup Almond milk, unsweetened – 30 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories
Instructions
Step 1
Slice strawberries.
Step 2
Mix all ingredients in a blender, add ice if you like.
Curious about more ideas? Try these keto friendly fruits and vegetables recommended by a registered dietitian!
