Crush Your Unhealthy Cravings in 12 Simple Ways
1. Eat a Well Balanced Breakfast
A researcher from the University of Missouri-Columbia has found that a well-balanced breakfast, especially one that is high in lean protein, greatly improves satiety and reduces hunger throughout the day.
They also found through functional MRI that a protein-packed breakfast reduced the brain signals associated with controlling food motivation and reward-driven food behavior. The research volunteers were divided into 3 groups – one that skipped breakfast; one had normal amounts of protein for breakfast; and one group had a particularly high protein breakfast.
It turns out that the protein and breakfast eaters were fuller by lunch time and showed decreased signs of reward-driven eating.
An explanation for the craving suppression that happens when you eat protein is that lean proteins stimulate less ghrelin and more PYY. Ghrelin is a hunger stimulating hormone, while PYY is a hormone that signals fullness.
In another study presented at the Endocrine Society annual meeting, researchers recruited the help of 94 sedentary women who suffered from obesity and metabolic syndrome.
In the experiment, half of the women were fed the “big breakfast diet” containing about 1,240 calories (about 80% of their total calories for the day) and half of the women were under a low-calorie, high-protein, low-carbohydrate diet of 1,085 calories for eight months.
The results were shocking – The women who ate at a caloric deficit lost an average of 9 pounds in 8 months while those who underwent the big breakfast diet lost an average of nearly 40 pounds. In addition to that, those who were on the big breakfast diet reported feeling less hungry and more satiated throughout the day.