食物渴望是节食者最大的敌人。
这些对特定食物的强烈或不可控制的欲望，比正常饥饿强。
The types of foods that people crave are highly variable, but these are often processed junk foods that are high in糖。
渴望是人们拥有的最大原因之一problems losing weight并保留它。
这里有11种预防或阻止不健康食物和糖的简单方法。
Thirst is often confused with hunger or food cravings.
如果您对特定食物的突然冲动，请尝试喝一大杯水and wait a few minutes. You may find that the craving fades away, because your body was actually just thirsty.
此外，喝大量水可能有很多health benefits。在中年和老年人,饮用水before meals can reduce appetite andhelp with weight loss(
SummaryDrinking water before meals may reduce cravings and appetite, as well as help with weight loss.
Eating moreprotein可能会减少食欲并防止您暴饮暴食。
It also reduces cravings, and helps you feel full and satisfied for longer (
One study of overweight teenage girls showed that eating a高蛋白早餐大大减少了渴望（
对超重男性的另一项研究表明，将蛋白质摄入量增加到25％caloriesreduced cravings by 60%. Additionally, the desire to snack at night was reduced by 50% (
Summary蛋白质摄入量的增加可能会减少高达60％的渴望，并在晚上减少零食的欲望50％。
When you feel a craving, try to distance yourself from it.
For example, you can take a brisk walk or a shower to shift your mind onto something else. A change in thought and environment may help stop the craving.
一些研究还表明，咀嚼口香糖可以帮助减少食欲和渴望（
Summary尝试使自己与咀嚼口香糖，散步或洗澡的渴望保持距离。
如果可能，请尝试计划您的饭菜在一天或即将到来的一周中。
By already knowing what you’re going to eat, you eliminate the factor of spontaneity and uncertainty.
If you don’t have to think about what to eat at the following meal, you will be less tempted and less likely to experience cravings.
Summary计划当天或即将到来的一周的餐点消除了自发性和不确定性，这两者都会引起渴望。
Hunger is one of the biggest reasons why we experience cravings.
To avoid getting extremely hungry, it may be a good idea to eat regularly and have healthy snacks close at hand.
通过准备并避免长时间的饥饿，您可以防止渴望完全出现。
SummaryHunger is a big reason for cravings. Avoid extreme hunger by always having a healthy snack ready.
压力可能会引起食物的渴望并影响饮食行为，特别是对女性（
表现出承受压力的妇女比无压力妇女多吃更多的卡路里和更多的渴望（
Furthermore, stress raises your blood levels of cortisol, a hormone that can make yougain weight，特别是在腹部区域(
Try to minimize stress in your environment by planning ahead, meditating and generally slowing down.
SummaryBeing under stress may induce cravings, eating and weight gain, especially in women.
菠菜提取物is a “new” supplement on the market, made from菠菜leaves.
It helps delay fat digestion, which increases the levels of hormones that reduce appetite and hunger, such as GLP-1.
Studies show that taking 3.7–5 grams of spinach extract with a meal may reduce appetite and cravings for several hours (
One study in overweight women showed that 5 grams of spinach extract per day reduced cravings for巧克力and high-sugar foods by a whopping 87–95% (
Summary菠菜提取物delays the digestion of fat and increases the levels of hormones that can reduce appetite and cravings.
Your appetite is largely affected by hormones that fluctuate throughout the day.
Sleep deprivation disrupts the fluctuations, and may lead to poor appetite regulation and strong cravings (
研究支持这一点，表明，与睡眠足够的人相比，患有睡眠的人肥胖的可能性高出55％（
因此，获得睡眠良好may be one of the most powerful ways to prevent cravings from showing up.
SummarySleep deprivation may disrupt normal fluctuations in appetite hormones, leading to cravings and poor appetite control.
饥饿和缺乏关键营养素都会引起某些渴望。
因此，重要的是在进餐时吃适当的饭菜。这样，您的身体得到了所需的营养，进食后您不会立即饥饿。
如果您发现自己需要两餐之间的零食，请确保这是什么healthy。到达全食物，例如fruits，坚果，蔬菜或种子。
SummaryEating proper meals helps prevent hunger and cravings, while also ensuring that your body gets the nutrients it needs.
Grocery stores are probably the worst places to be when you are hungry or have cravings.
首先，它们使您可以轻松获取几乎可以想到的食物。第二，超市通常放置unhealthiest foodsat eye level.
The best way to prevent cravings from happening at the store is to shop only when you’ve recently eaten. Never — ever — go to the supermarket hungry.
Summary在去超市之前进食有助于降低不必要的渴望和冲动购买的风险。
Mindful eating是关于与食物和饮食有关的正念，一种冥想。
It teaches you to develop awareness of your eating habits, emotions, hunger, cravings and physical sensations (
Mindful eating teaches you to distinguish between cravings and actual physical hunger. It helps you choose your response, instead of acting thoughtlessly or impulsively (
饮食中的饮食涉及在吃饭时出席，放慢脚步和咀嚼。避免分心（例如电视或智能手机）也很重要。
一项为期6周的暴饮暴食者研究发现，正念饮食可将暴饮暴食从每周4次减少到1.5。它还降低了每个狂欢的严重程度（
Summary正念饮食是关于学习认识到渴望和实际饥饿之间的区别，从而帮助您选择反应。
渴望非常普遍。实际上，超过50％的人定期经历渴望（
They play a major role in weight gain,食物成瘾and binge eating (
意识到自己的渴望及其触发因素使它们更容易避免。这也使饮食健康和减肥。
Following the tips on this list, such as eating more protein, planning your meals, and practicing mindfulness, may allow you to take charge next time cravings try to take over.
