8 Tips to Overcome Cravings with a Plant-Based Whole Foods Diet
Introduction
Everyone deals with cravings at some point in their day. No matter what diet you follow, there will be times when you will crave certain foods. That is normal. Nothing that you need to be ashamed of. However, if you follow a plant-based whole foods diet, there are ways to make cravings easier and less common.
8 Tips to Overcome Cravings with a Plant-Based Whole Foods Diet
Here are eight tips to overcome your cravings with a plant-based whole foods diet:
Eat Regularly
Don’t get too hungry. You are more likely to give in to cravings when you are hungry, tummy growling, and mouthwatering. Eating regular meals and snacks will help keep your hunger under control and make it less likely that you’ll cave to cravings.
Make Sure You’re Getting Enough Calories
If you’re not eating the calories your body requires, it will start to crave food. After all, your body needs calories for energy. So make sure you’re eating enough by tracking your caloric intake and making sure you’re hitting your target number. You can look up your ideal weight to determine how many calories a person with your body type can eat daily to maintain that weight and figure out what you need to consume.
Get Enough Protein
Protein is essential for maintaining a plant-based diet. Not only does it help with satiety, but it also helps stabilize blood sugar levels. It can help prevent cravings caused by blood sugar fluctuations. Ensure you’re getting enough protein by including tofu, tempeh, beans, and lentils in your diet.
Eat Fiber
Fiber is another nutrient that helps with satiety and stabilizes blood sugar levels. It’s also essential for gut health. Getting enough fiber by eating an abundance of fruits, vegetables, and whole grains is also delicious, so it’s not really a problem doing it.
Drink Water
Sometimes, thirst and hunger can get confused. For this reason, drinking plenty of water throughout the day will help you stay hydrated and make you less likely to mistake thirst for hunger. Also, try noting what it feels like to be seriously hungry so you learn to recognize the right signals.
Avoid Trigger Foods
Certain foods tend to trigger cravings. For some people, these might be sugary or fatty foods. For others, it might be salty or crunchy foods. If you know which foods trigger your cravings, do your best to avoid them. Try journaling to determine your list of trigger foods.
Distract Yourself
When a craving strikes, try to distract yourself with something else. Read a book. Go for a walk. Do something to keep your hands busy. Find something distracting so you can focus on it instead of your craving.
Remember Why You’re Dieting
Remember why you’re following a plant-based whole foods diet when cravings strike. Recognizing the benefits of a whole-food diet will help you stay motivated and on track.
Ask yourself these questions to get you back on track:
What healthy options can satisfy this craving?
What am I feeling right now?
How many calories have I had today? Enough?
Is there more that I can do to distract myself from this craving?
What are some reasons I am following a plant-based whole foods diet?
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Conclusion
Remember, cravings are normal and nothing to be ashamed of. Just do your best to manage them in a way that works for you. Don’t beat yourself up if you ever slip up and give in to a craving. Just get back on track with your next meal and use these tips to help you next time.
TL;DR
Cravings are normal when dieting. To manage them on a plant-based whole foods diet:
- Eat regular meals to prevent hunger.
- Ensure sufficient caloric intake.
- Include protein sources like tofu and lentils for satiety.
- Get enough fiber from fruits, vegetables, and whole grains.
- Stay hydrated to distinguish thirst from hunger.
- Avoid known trigger foods.
- Distract yourself with activities like reading or walking.
- Remind yourself of your motivations for the diet.
- Use self-reflection questions to assess needs.
- Remember that occasional slip-ups are okay; get back on track.
References & Additional Resources
A collection of articles about healthy living.
The American Institute for Cancer Research (AICR)
Offers resources on plant-based diets and their health benefits.
Provides recipes and tips for following a whole-food, plant-based diet.
Plant-Based Nutrition Support Group
A platform offering education on plant-based diets and their health implications.
A non-profit organization providing evidence-based information on nutrition and health.
Offers resources and information about vegetarian and vegan diets, including tips for managing cravings.
