Can You Train Your Brain to Crave Healthy Food?

We have all experienced food cravings at one time or another. Whether you love salty foods or if it’s sugary sweets that get your mouth watering, it can be hard to pass up your favorites. Oftentimes, food cravings feel out of our control and that can be frustrating when you’re trying to stick to a healthy diet. But what if you could train your brain to crave healthy foods? Research seems to indicate that you can do exactly that.

According to Medical News Today, food cravings stem from the same brain region that manages memory, pleasure and reward. This can make food an emotional experience for some people. For instance, if you received a food treat from a parent, teacher or other authority figure as a reward (or a means to cheer you up—perhaps after a doctor’s visit), then an emotional link might be created.

Over time, this can undoubtedly contribute to the food cravings that we experience. Even as adults, we often reward ourselves with food. These actions create lifelong habits that link food to feelings and make cravings challenging to overcome. Specific hormone imbalances or nutrient deficiencies have also been linked to food cravings, says Medical News Today.

First and Foremost: Recognize your Cravings

Understanding these attachments is an important first step in attempting to move away from them—which is admittedly difficult. For many, certain foods have strong emotional experiences connected to them. This can make it seem nearly impossible to let go of those feelings. However, creating awareness of these emotions and coming to terms with why you might be craving a specific food can play an important role in stopping those cravings in their tracks.

This boils down to being more self-aware. In the same way that you should ask yourself “Am I really hungry?” (sometimes, honestly, you may be thirsty), you should also think about asking yourself “Why do I really want this food?”

If it has more to do with how it makes you feel, then it’s a craving. The good news is, unlike hunger, cravings will fizzle out over time if you don’t give into them.

Practice Mindful Eating

In your effort to be more self-aware, you should also aim to practice mindful eating. This means paying closer attention while eating. Don’t eat when you’re distracted, such as while watching television or reading. Mindful eating can help you avoid overindulging, while also helping you become more aware of what drives your cravings and desires to eat in the first place.

Also pay closer attention to how you feel after eating something. For instance, while you might feel an immediate rush of pleasure after gorging on donuts, chances are you don’t feel that great later on.

Make Healthy Foods a Regular Part of your Diet

Even if you’re not someone who outright craves healthy foods, making them a regular part of your diet can, over time, start to re-train your brain.

According to Healthline, dopamine is released when sugar is consumed. They explain that dopamine is a main neurotransmitter involved in the “reward circuit” connected to addictive behaviors. This may explain why many studies are now discovering the possible addictive nature of sugar in humans.

However, those who decrease their sugar intake often say they stop craving it. Some have even said that it doesn’t taste as good when they have it down the road, often using descriptions like “sickeningly sweet.” Harvard Health says that eating less sugar-containing foods can lead to decreased cravings. They recommend purchasing unsweetened varieties of your favorite foods like yogurt, tea and oatmeal. It’s easy to add your own sweetness with an alternative like stevia, monk fruit or erythritol.

The fact is, once you start living a healthy lifestyle, your body can begin to crave the proper nutrients in order to help maintain that lifestyle. Harvard Health recommends eating a balanced, nutritious diet filled with whole grains, lean proteins, fruits and vegetables.

Tracking Your Food

Research has also indicated that a food journal can help you lose weight, says Harvard Health. The NuMi app by Nutrisystem is a great tool to use for this. It will help you greatly in your effort to practice more mindful eating, to be more aware of your cravings and ultimately to make healthy changes that will help to re-train your brain to crave healthy foods.

The most important thing is to be patient and to give it some time. A change like this won’t happen overnight. But if you put in the effort, you can overcome cravings and have long-term success.

The post Can You Train Your Brain to Crave Healthy Food? appeared first on The Leaf.

Frequently Asked Questions

How can you lose weight in just 7 days at home?

You should eat fewer calories, drink plenty of water, and exercise regularly. It’s as simple as that! Sometimes you may feel tempted to skip meals. However, this is not a wise decision. Skipping meals will make you hungry later.

Don’t be afraid to eat. You should keep track of the calories you eat and slowly increase it. If you eat approximately 2,000 calories per day, increase that number by 500 calories each day. This means that you will be adding 1,500 calories per day to your daily diet.

If you need more specific advice, there are numerous online resources available that can provide you with tips on losing weight. An excellent place to begin is with a search engine like Google. You can simply type “how do I lose weight quickly” into Google and hundreds of results will appear.

You may want to visit your local libraries if you would rather learn about the subject in person. You will find weekly seminars with diet experts that are free and offer information on various topics relating to weight loss.

Can I eat carbs if I am following the Ketogenic Lifestyle?

Yes, you can still eat carbohydrates while on a Ketogenic Diet. These carbohydrates should be kept to a minimum. Instead, focus on eating high-fiber veggies like broccoli, cauliflower, cabbage, Brussels sprouts, kale, zucchini, peppers, cucumbers, celery, tomatoes, onions, etc. These will fill you up without adding unnecessary calories.

Make sure you eat plenty nuts and seeds, olive oil, coconut oils, butter, lard and bacon. These foods are high-in saturated fats which are essential for ketosis.

What can I consume to detoxify?

To cleanse your system, you need to consume foods high in fiber. This helps move waste products into your colon and out as stool. Whole grains, legumes, fruits, and veggies are all rich in dietary fibre.

Caffeine and alcohol should be avoided as they stimulate your nervous system. This can lead to increased bowel movements. Probiotics can help replenish good bacteria in your stomach. Probiotic supplements contain live cultures made up of healthy microorganisms (bacteria). These bacteria aid in digestion by producing short chain fatty acids, such as butyrate.

Butyrate, an essential nutrient in intestinal health, is vital. It acts as a fuel for immune cell cells and stimulates cell turnover.

Drink ginger tea if you suffer from diarrhea. Gingerols are compounds that inhibit the production prostaglandins. These chemicals are produced during inflammation. Prostaglandin inhibitors reduce inflammation. Thus, ginger has been used in arthritis, menstrual cramps, nausea and indigestion.

Drinking hot water before bedtime is another way to relieve insomnia. Hot water stimulates blood flow, which helps to relax the muscles and cools down the skin. This is believed to improve your sleep quality.

You don’t have to go cold turkey. Begin by cutting down on coffee and other caffeinated beverages. Next, cut down on soda, fruit juice, and alcohol. Next, reduce one meal per day until you have a 20 percent reduction in your total calorie consumption.

How does African Mango Extract function?

Vitamin A in the mango fruit is a good source of immune-boosting vitamin. It is rich in vitamin A, which has antioxidants and anti-inflammatory qualities. Also, it contains potassium and magnesium.

These nutrients help to maintain the health of tissues and cells throughout the body.

A study has shown that African mangoes can increase endurance and energy during exercise. This is because African mango supports cardiovascular function as well as metabolism.

This product’s active ingredient increases blood flow to the brain, muscles and other areas. This improves mental clarity and physical performance.

African mango extract helps boost energy levels and reduce muscle cramps. This is a great benefit for athletes who want to perform at their best.

Statistics

• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
• After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
• Nature’s Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry – 40% Polysaccharides – 60 Vegetable Capsules (amazon.com)
• In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)

External Links

webmd.com

• African Mango: What You Need to Know About Irvingia Gabonesis
  
• Goji Berries: Health Benefits & Side Effects
  

ncbi.nlm.nih.gov

• IGOB131 is a novel seed extract from the West African plant Irvingia gaonensis that significantly lowers body weight and improves metabolic conditions in overweight individuals in a double-blind placebo-controlled trial – PMC
  
• A case of renal dysfunction that has been linked to African mango eating – PMC
  

healthline.com

• Glucomannan – Is it an effective weight loss supplement?
  

pubmed.ncbi.nlm.nih.gov

• Results of a national survey on the use of diet supplements to weight loss in the United States – PubMed
  
• African mango (IGOB131). This proprietary seed extract from Irvingia gibonensis has been found to be effective at reducing bodyweight, and improving metabolic rates in overweight people. PubMed
  

How To

How to naturally lose weight

Dieting is the best method to lose weight. If you believe there is no other way to lose weight, dieting can be very difficult. There are many natural ways to lose weight without having to die. One of these ways is exercise. Because it only requires active movement, this method is very simple. When we exercise, our metabolism speeds up and burns calories more quickly than normal. Certain foods are effective in helping us to burn fat fast and efficiently. Eat green tea and honey as well as cucumber, tomatoes, apples, broccoli, honey, and others.

There are many natural ways to lose weight and get rid of extra fats. Before you read on, ensure you are clear about what works best for you. Read these carefully if any of the suggested methods appeal to you.

1. Drink Green Tea Daily – It reduces belly fat and protects against cancer and heart disease. The antioxidants found in green tea can increase metabolism and improve energy levels. According to some studies, drinking two cups of green tea per day could lead to a weight loss of up 10 pounds.
2. Cucumbers are light and filling. Eating cucumber regularly helps lower cholesterol levels and prevents obesity. Nutrition Journal published a study showing that cucumber-eating participants lost twice the weight of those who didn’t consume cucumbers.
3. Include Broccoli in Your Diet – Broccoli contains sulforaphane, a compound that fights inflammation and can help protect against cancer. Broccoli is also rich in potassium, folate, vitamin K and other nutrients, making it an excellent source of nutrients. The average American eats just two servings per week of broccoli, so it is worth adding to your diet.
4. Honey can be added to your food – Honey can have many health benefits. A study published in Diabetes Care found that people who added honey to their food had higher blood sugar levels than those who didn’t. A second study found that small amounts of honey can help control appetite and lower total calories.
5. Mix Citrus Fruits into Your Diet – Citrus fruits like orange juice are rich in Vitamin C, an antioxidant that boosts immunity and fights free radicals. Antioxidants are used to fight cell damage due to harmful substances called “free radicals”. Free radicals can cause skin aging, hair loss and arthritis. Free radicals can prematurely age our cells. Studies show that eating citrus fruits like oranges and grapefruit can slow down how fast our bodies get older.

Did you miss our previous article…
https://slimbody.pw/cauliflower-dessert-potato-curryvegan-slimming-world-friendly-recipe/