Crush Your Crav­ings

The in­tel you need to fi­nally feel sat­is­fied

Cosmopolitan (South Africa) - - CONTENTS -

HUN­GRY HABIT

Sad desk sal­ads rarely leave your belly full. While high-fi­bre carbs such as raw veg­eta­bles are healthy, they di­gest much faster than a bal­anced meal that in­cludes carbs and pro­tein, says di­eti­tian Les­lie Bonci. You need both to keep you sa­ti­ated un­til din­ner. FOOD FIX

‘Aim for a min­i­mum of one gram of pro­tein per day for ev­ery kilo­gram of body weight,’ says Bonci. So if you weigh 65kg, that means at least 65g. Top your salad with prawns (five to eight large cooked ones = 20g), tofu (1 cup = 20g), nuts (½ cup chopped wal­nuts = 9g) or quinoa (1 cup = 8g).

HUN­GRY HABIT You snacked on pret­zels

They may seem harm­less, but re­fined carbs such as pret­zels can be di­gested in as lit­tle as 15 min­utes, con­vert­ing to su­gar in your body. ‘Then, not long af­ter eat­ing them, you crave more,’ says Dr Frank Lip­man, au­thor of Young And Slim For Life. And there you are, back in the snack drawer again…

FOOD FIX Shut down the cy­cle by reach­ing for pro­tein, healthy fats (peanut but­ter has both) and veg­gies. Try a bowl of steamed, lightly salted edamame beans.

HUN­GRY HABIT You seek low-fat la­bels

These types of food can ac­tu­ally make you overeat. With­out fat’s sa­ti­at­ing power – it takes the long­est to di­gest of all nu­tri­ents – you’ll feel hun­gry faster, says Dr David Lud­wig, au­thor of Al­ways Hun­gry?

FOOD FIX ‘Re­verse gears and eat healthy, higher-fat food, such as full­cream yo­ghurt, olive oil and av­o­cado,’ says Lud­wig. It may sound coun­ter­in­tu­itive but you’ll end up eat­ing less over­all. And feel free to fin­ish your meal with dark choco­late, says Lud­wig.

HUN­GRY HABIT You eat on the run

Yes, you’re busy. But when you in­hale meals on au­topi­lot while jet­ting be­tween obli­ga­tions, it’s easy to overeat. Your brain needs 20 calm min­utes af­ter your last bite to reg­is­ter that you’re full.

FOOD FIX As an ex­per­i­ment, try set­ting the timer on your phone for any­where from 10 sec­onds to two min­utes, and putting down your fork be­tween bites for that time, sug­gests reg­is­tered di­eti­tian Cyn­thia Sass, au­thor of Slim Down Now. Be­fore reach­ing for sec­onds, give your brain those 20 min­utes to de­cide whether you’re still ravenous.

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