Table of contents:
- Indeed, what effect does it have on the body?
- Tips to stop cravings for sweet and salty foods
- 1. Don't skip meals
- 2. Drink lots of water
- 3. Prepare with other foods
- 4. Set the sleep time
- 5. Reduce gradually
- 6. Don't let stress build up
Sweet and salty foods are very delicious on the tongue. Chocolate, chips, fried food, sweet drinks, cake, who doesn't like it? Delicious and contemporary food that is all sweet and salty can even make you addicted to dreams. Even if these food cravings continue to be obeyed, your body will find the sap to harm it later.
Indeed, what effect does it have on the body?
Sugar and salt are kitchen spices whose role there is no doubt to make food taste more delicious. Both are also needed by the body to carry out their functions, but of course in reasonable amounts.
Most eating salty foods and those high in sodium salt in the long term have been proven by many scientific studies to increase the risk of chronic diseases such as hypertension, heart disease, stroke, and kidney problems.
Meanwhile, excessive consumption of sweet foods is associated with an increased risk of tooth decay, obesity, diabetes, and certain cancers such as esophageal cancer.
Tips to stop cravings for sweet and salty foods
1. Don't skip meals
One of the most effective ways to combat cravings for salty and sweet foods is to eat on time, says a nutritionist from the Cleveland Clinic, Anna Tylor, MS RD, LD.
The reason is, the stomach that is left empty for hours makes the body lack blood sugar. This then triggers the brain to sound a danger alarm in the form of "hunger" so that you quickly find food.
Sugar and sodium are substances that can quickly raise blood sugar. That's why when you are hungry or bored, your hands feel itchy to buy cakes or fried foods by the side of the road.
So, make sure you always have breakfast, lunch, and dinner regularly every day. If possible, always at the same time so that blood sugar remains stable throughout the day.
But that's not all the key. You also need to fill your dinner plate with food sources that vary in nutrition, from fiber, protein, carbohydrates, to vitamins and minerals.
2. Drink lots of water
When food cravings start eating away at the soul, it's a good idea to quickly drink a glass of water. Do not even immediately comply with eating or sugary drinks, such as candy, sweet iced tea or even soda.
Excessive intake of sugar and salt will actually inhibit the production of the hormone leptin, which tells your brain that you have actually eaten enough. When the leptin hormone is inhibited, we will not feel full so as if we are hungry. In the end, you will end up overeating.
Drinking water can help fight unhealthy food cravings. Routinely drinking water helps the digestive system work to process food so as to control appetite.
3. Prepare with other foods
Instead of stocking candy or potato chips in the refrigerator, replace them with foods that are safer for blood sugar to trick the tongue that is already "programmed" to always want sugar or salt.
For example, fresh fruit, dried fruit, frozen fruit, yogurt, and dark chocolate (dark chocolate) if you're in the mood for something sweet.
When it comes to something salty or savory, choose boiled edamame beans, avocado slices, plain wheat crackers, cheese, plain popcorn, or baked beans.
4. Set the sleep time
Fighting food cravings isn't enough just controlling what, how many times, and how much you eat. If you want to be successful, you also need to get enough sleep.
Without realizing it, staying up late or sleeping disorders such as insomnia can affect your appetite. Lack of sleep increases the production of the hunger hormone ghrelin while inhibiting the production of leptin (the satiety hormone).
In addition, lack of sleep also opens up a greater chance of inviting him to eat at midnight to satisfy his cravings. Try to follow the tips for getting enough and restful sleep from the experts.
5. Reduce gradually
Healthy food is important, but don't force yourself to avoid salty and sweet foods altogether. Cravings may be indulged once in a while.
The key is self-control to limit the portion at each meal. Start reducing the portions gradually. For example, if you are used to spending a packet of potato chips when you are bored or a packet of chocolate when you are hungry, reduce that to 3/4. Once you get used to eating less, you can reduce the portion of these snacks by half.
It's better to make small, definite changes from time to time than to drop it drastically right away. If you immediately refuse or avoid your dream food, your body will actually rebel so that your cravings will escalate.
What is, maybe you succeed today not cravings for salty or sweet foods but reward it by eating a lot the next day.
6. Don't let stress build up
Mental pressure indirectly affects our appetite, you know! Not a few people actually eat more when they are stressed. This condition is called emotional eating , and the foods that are targeted are usually those that are all sweet or salty.
If your food cravings are triggered by stress, whether it's stress at work or at home, try to fight the stress first. There are many simple ways to relieve stress, from listening to music, watching comedy movies, to meditation.
Find an activity that you find enjoyable to take your mind off the shadows of sweet and salty foods
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