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EIGHT Craving Crushing Tips – Part I

Posted by Joel Marion

Being hungry sucks.  In fact, it’s the #1 reason people struggle to follow diets.

Think about it:  When is the last time you “cheated” on your diet when you WEREN’T hungry?


Simply put, the key to sticking with any diet is learning how to control hunger and manage cravings.

And that’s what I’m here to discuss today – four of my top EIGHT craving crushing tips:

Craving Crusher #1 – Volumize your meals:  A 400 calorie meal can be exceptionally filling or extremely unsatisfying depending on the types of foods that make up the meal.

For example, a single Dollar Menu fast-food burger can easily pack home 400 calories.  Same for 4 Reese’s Cups.

I don’t know about you, but neither of those items are leaving me “full” and satisfied.

At the same time, a HUGE salad chock full of veggies galore and topped with an ample portion of lean protein such as grilled chicken or fish can be a struggle to finish, while containing even fewer calories.

Want to walk away from every meal feeling full, but without packing on the pounds?  The solution is simple: make sure to always choose foods that provide a lot of volume without a lot of calories.  Huge salads, lean proteins, and even more veggies to fill out the ol’ plate make for a wholesome, high volume, low calorie meal every time.

Craving Crusher #2 – Chew gum:  Feeling hungry between meals?  Reach for a piece of sugar-free gum.  The simple act of chewing and keeping your mouth occupied will have an immediate effect on your level of hungry and quickly have you forgetting about being hungry.

Craving Crusher #3 – Eat MORE fat:  Out of the three macronutrients, the most satiating is fat.  By adding healthy fat to a meal in the form of healthy oils, nuts, avocado, organic butter, etc, you’ll automatically increase the acute and long-term satiety of the meal.  Feel fuller faster and stay fuller longer – a great combo!

Craving Crusher #4 – Eat more frequently:  The longer you wait between feeding, the more hungrier you get.  Simple solution:  eat more frequently.  I recommend a frequency of 5 to 7 feedings per day, spaced out approximately 2 – 3 hours apart.

It’s probably a “rule of thumb” you’ve heard before, but likely one you could be following a LOT closer.

Alright, that’s 4 of 8.  I’ll be back with four MORE craving crushing tips later this week.  In the meantime, would you like to learn 3 other specific fat-burning tips that you can start using today?  Check out the below link:

==> What “special” foods can boost fat-burning by 207%?

Enjoy the above tips!



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67 comments - add yours
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Anthony, I used the Cheat Your Way Thin diet and it works!!!!! Even with all the cheat days. And the funny thing is that after a few weeks I actually did not crave the unhealthy foods anymore, I actually wanted to eat healthy on my cheat days. I lost a lot of weight on the diet. It is the best.

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Great tips. I might add one: strategic cheating. I’m just starting Cheat Your Way Thin and man that stuff is great. It’s my first Cheat Day today and I’m making it big!!!! Just knowing that I had today when I could indulge in anything (except alcohol, but who wants that anyway?) helped me stay on track all week!!!!!

I just have one question regarding resistance training because I’m doing Final Phase Fat Loss: Roman says you have to take para-workout nutrition seriously. I mean therefore you should at least have some carbs before and after working out. Is it possible even on low-carb days?

Anyway, thanks for your work. It’s helping me a lot at the moment.

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@ Ursula:
I see what you mean. I’m used to eating healthy, I just like to indulge a bit fromt time to time (pizza’s my weakness), but it’s really possible to cheat effectively on healthy food. I like to have dried fruits with natural or almond butter: high GI carbs with fat, the winning Leptin rising combination. There are so many more options to choose from that I’ll never get bored on Cheat Days.

Thanks for sharing your experience Ursula, it tells me that there is no reason it cannot work for me.

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i love a big bowl of fresh salad with chicken, cottage cheese, tuna, or eggs. it keeps me full and satisfied.

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I am sure it will work for you. And make no mistake, I also like to indulge from time to time. In the beginning I ate so much junk food on my cheat days that I would feel sick, now I have learned to only eat the junk food if I really feel like it. I am nearly on my goal weight so yes, it should work for you. Good luck.

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I’ve heard some recent claims about frequent meals — that they keep you blood sugar elevated throughout the day, so that you will never secrete fat-burning hormones until night time when you are sleeping (and fasting). I usually eat 5x/day and I try to keep things on the low GI side to keep insulin levels from spiking, but this is still probably keeping insulin in my blood stream pretty much all day. What are your thoughts???

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We were talking about chewing gum last night. Xylitol gum and yes, candy, is extremely healthy for your oral health. By the way, xylitol sugar substitute is by far superior to anything else, including stevia. Just google it and you will see what I mean.

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Cabbage, canned tuna, spicy salsa- grate cabbage and mix ingredients to taste, will keep in the fridge several days, filling and low calorie. This makes a good snack.

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I’m sure it will be one of the other 4 tips that are coming up, but drinking water throughout the day and especially when you feel cravings works just as well (if not better) than chewing gum. Thanks for the article.

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Love your tip about eating ONE HALF your protein and carbs – for breakfast! The Va Commonwealth Univ study – is RIGHT! I have lost 5 lbs in 3 days – while eating the same number of daily calories -expecting a 2lb/.wk loss – WHOA! You Rock!

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I’d skip the sugar free gum. ANY gum, as a matter of fact. Even the sugar free ones (major brands, anyway) have Aspartame in them– a pretty nasty chemical. And for some people, chewing gum disrupts a proper digestive system because your stomach is being primed to receive food without actually getting any. YMMV.

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