A leading Australian dietitian has revealed how to conquer cravings fast by waiting just 15 minutes from the moment you feel ‘hungry’ and eating a raw vegetable first.
Health expert Leanne Ward, who lives in Brisbane, posted a video on TikTok to address the topic of cravings, saying that they are usually ‘head hunger’ thoughts that aren’t related to physical hunger – and because of this you should ‘hold out’ until they have passed.
Since publishing the clever trick on July 1 the video has been viewed more than 55,000 times.
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Health expert Leanna Ward (pictured) posted a one-minute video on TikTok and said cravings often aren’t related to true hunger
Recognise if you’re physically hungry or not
To banish cravings, Leanne said it’s important to recognise whether the craving is ‘head hunger’ or truly physical hunger – which can be determined depending on how the individual is feeling.
If the food craving is indeed relating to hunger, which should be centred around breakfast, lunch and dinner, Leanne said it’s important to eat a proper meal and not just snack.
If it’s just ‘head hunger’ – which usually a craving is – it’s a sign of boredom that you’re reaching for the snack, and you’re tricking yourself into thinking you’re hungry.
According to Taste, the most filling meals you can prepare quickly include sun-dried tomato and basil pasta, a chickpea stew and a bean and chicken salad.
Leanne said cravings are usually called ‘head hunger’ that aren’t related to true physical hunger
Set a 15-minute timer to ‘hold out’ the craving
Next Leanne said because cravings ‘aren’t usually a sign of true physical hunger’, they’re easy to ride out and all you need is time.
This can be done by setting a 15-minute timer on a phone or watch to ‘ride out’ the craving.
She said cravings move in peaks and troughs, so once you get to the ‘top’ of the peak feelings you know they will slowly start to slip away.
‘When it feels like it’s at its peak and you’re about to give into it, that’s a good sign because it means the craving is going to come crashing back down again,’ Leanne said.
‘The longer you can ride out the craving, the less intense it’s going to be.’
LEANNE’S TIPS TO BANISH CRAVINGS FAST
1. Recognise if you’re physically hungry or if you’re just thinking about food
2. Set a timer for 15 minutes and wait for the craving to pass if you’re not truly hungry
3. Prepare a meal but drink a glass of water and eat vegetables prior to having to meal so you don’t eat as much – which is helpful if you’re wanting to lose weight
Leanne said ‘because cravings aren’t true physical hunger, it’s easy to ride out – you just need time’. This can be done by setting a 15 minute timer to ‘ride out’ the craving
On Instagram, Leanne is also an advocate for preparing healthy snacks with protein powder and fruit, including brownies and muffins
Drink water and eat raw vegetables before eating
If the craving persists after the 15 minutes has passed, Leanne suggested eating the meal or food you’re craving but doing two things before doing so.
Prior to eating, she recommends drinking a large glass of water and eating raw vegetables, such as celery or carrots.
This will ensure you don’t eat as much food as you normally would eat on an empty stomach – which is ideal if you’re wanting to lose weight.
On Instagram, Leanne is also an advocate for preparing healthy snacks with protein powder, including brownies and muffins, which can be eaten as a healthy alternative snack.