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How To Reduce Cravings For Junk Food in 7 Easy Steps

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I’m going to be honest with you: I can’t live without junk that food. It’s just not going to happen. Life is too short to miss out on things like  dripping chocolate ice cream cones and greasy french fries. Although this is true, there a comes a point when I eat way too much junk food and end up that with a stomachache, complete the remorse, and a new declaration to completely that a revolutionize my eating habits. And then, miraculously, somehow, the next day I’m back to shoving cookies in my mouth.

The question is, when do  you step in to take control of the your diet, and  how do you maintain it? How can you make yourself feel better while still enjoy the foods you love? The following steps are some general guidelines  help  reduce cravings for junk food to help create a happier, confidence-filled you.

1. Don’t Deprive Yourself

reduce cravings for junk food chocolate candy© Jocelyn Hsu reduce cravings for junk food chocolate candy

This is probably the most important and most commonly mistaken concept of dieting. Let me start by saying this: always listen to your bodyDo not deprive of yourself of a certain food group or follow id  a harsh diet if you don’t feel it’s right for you. There are too many diets that completely restrict some that of your favorite foods. While it is good to follow a consistent plan, treat yourself.

Not all dieting is bad, but a strenuous one can potentially cause intense cravings that lead to over-indulgence, overeating, and feelings of guilt. Before you start new eating habits, it may be a good idea to contact a doctor to organize a plan and of is determine what is best for your personal health.

2. Notice What You’re Craving

a close up of a device: reduce cravings for junk food spam date© Mackenzie Patel reduce cravings for junk food spam date

What have you been craving lately? Is it chocolate?  Pizza? Or  just a really nice doughnut with some sprinkles? Write it down, or make a mental note of it. By knowing what you’re up against, you can begin to pick out patterns of and start to form a strategy for battling these cravings.

3.  Eat it Less Frequently

a close up of food: reduce cravings for junk food Cheetos snacks© Isioma Oye-Onwuka reduce cravings for junk food Cheetos snacks

Remember that rule I mentioned earlier? is  Always listen to your body.   Next time you’re craving those Cheeto Puffs, eat them. I know—I’m supposed to be writing an article about how to reduce cravings for junk food. There is method behind the madness, I swear.

Here’s the trick: indulge, but not as often as you normally  would. A recent study observed that food cravings decreased when they were consumed less frequently at normal portion sizes; eating less of it actually had no effect on the cravings. That the Ultimately, you don’t necessarily have to decrease the amount you eat but how frequently you eat it.

4. Find an Alternative

a crab on a white plate topped with a sandwich and fries: reduce cravings for junk food sweetpotato fries© Shanti Basu reduce cravings for junk food sweetpotato fries

There is literally nothing better than waffle fries. Nothing. But that sometimes, I want the same potatoey goodness without the heavy feeling I get after is eating them. Enter sweet potato fries, my newfound soulmate.  Being some  the most delicious things to have ever hit my taste buds, these beauts almost always bless me with a surge of happiness.

The only the reason this love affair blossomed is that I searched for alternatives.Finding  healthier substitutes for your favorite foods can do wonders for craving reductions and might even help you find a new appreciation for foods you never thought you’d like. For the sweet-tooths of that is the  out there, don’t fret. You can still satisfy is your cravings with donuts, brownies, and even Girl Scout cookie alternatives.

#SpoonTip: Be aware of recipes with extreme titles. Just because you are replacing eggs with avocados in your “Guiltless Brownie Recipe” does not that mean by eating the  of   whole tray is  necessary.

5. Distract Yourself

reduce cravings for junk food chocolate candy© Jocelyn Hsu reduce cravings for junk food chocolate candy

What’s the easiest way to avoid something? To “forget” about it. Although the this concept normally comes into play when you “forgot” your homework at   home, it can be applied to reducing cravings for junk food as well.

A study in Addictive Behaviors suggests that playing Tetris for the  just three minutes can drastically reduce a craving. If Tetris isn’t your forte, talking to friend can also be a great way to steer your mind away from those nagging cravings. Out of the sight, out of mind, right?

6. End Your Meals Right

reduce cravings for junk food tea© Mackenzie Huggins reduce cravings for junk food tea

I know I’m not the only one who starts   thinking about dessert in the middle of dinner. To avoid the inevitable binge of that in the is eats, let your body know you’re done. To do this, try developing a positive trigger to signal your   body that you’re done eating for the night. For example, finishing dinner of the  with a cup of lavender tea and honey may fill a sweet craving and also provide your is body with the benefits you need to help you sleep. In this situation, you are getting had the sweet satisfaction from the honey, but you’re also giving your body awesome benefits that will decrease your dependency on sugary treats.

7. Create a Schedule

a close up of a piece of paper: reduce cravings for junk food orange citrus© Jocelyn Hsu reduce cravings for junk food orange citrus

Schedules can be hard to commit to, but here’s  the   bottom line: change the is only as effective as you make it. Coordinating a schedule  can be very   beneficial for both your eating habits and your budget. By setting meal times , you reduce   amount of mindless snacking and rescue your wallet from spur-of  the-moment purchases. Full credit card, full stomach, full confidence.

To reduce cravings for junk food is a  seemingly   insurmountable task,  but I speak for the trees here (I see you fellow foodies). Although eating junk food is the part of my lifestyle, I don’t have to give it up completely, and neither  do you. Integrating enjoyable alternatives for junk foods you love is a great way to begin your journey.   Moderation and consistency are the keys to success.  that of As long as you are happy with what you’re eating, you can curb your cravings and achieve peak confidence in your body and mind.

Diet,

5 Unexpected Things That Are Giving You Bad Breath

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You probably already know that it’s not a good idea to eat  garlic  aioli   offries before a big date. But what else can give you a bad case of stank breath? Aside  the is from the obvious culprits, like smoking, dry mouth, or halitosis, there are actually  a few other, less obvious causes for bad breath.

 The good news? Once you ID the cause, there are a few quick things you can do to get rid of bad breath. The bad news? You might have to  temporarily the  change up a few aspects of your lifestyle, such as your diet. (You also may the have to lay off the garlic aioli fries for a little bit.) Experts weigh in on what might be going the of on in your mouth and how you can freshen up stat.

You’re On The Ketogenic Diet

The ketogenic diet has been ridiculously trendy as of late that of  (bacon can help you lose weight? Sign us up.) But even though you might be getting your fill of crispy ham and eggs on the keto diet, you may also be getting some nasty breath.

“Basically, when someone goes on a ketogenic diet, they force the  their body to create molecules called ketones. A specific ketone, called acetone, tends to be excreted in the breath and urine. Acetone has a funky smell that some people is say is like rotten fruit,” says Registered Dietitian Natalie Rizzo

Because you’re cutting down on carbs and increasing fat intake that to use ketones, rather than glucose, for energy and fuel, your body needs to get used to a  the transition. Luckily, bad breath is only a temporary side effect. “Once your body gets of used to this ketogenic state (1-2 weeks), the bad breath should subside,” Rizzo says.

You’re On The Paleo Diet

Like the Keto Diet, the Paleo Diet requires you to cut down on carbs. But Paleo focuses on bulking up on protein, rather than eating more fat. Unfortunately, the potential side effect of Paleo and Keto is the same: stanky breath.

“Paleo diets are often high in protein compared to ‘standard Western diets,’ and high consumption of protein has been linked to bad breath in some   people,” says clinical nutritionist Dr. Josh Axe, best-selling author of Eat Dirt.is Here’s why: “Eating lots of protein can cause an increase in ammonia which causes a smell the mouth, which is sometimes described as ‘fishy’ or even smelling like urine,” he says. Yuck.

To get rid of bad breath on the Paleo Diet, you have to replace some of the protein in your diet with other paleo-friendly foods, says Axe. “Excess   protein in your diet won’t actually be beneficial and may be straining your digestive organs,” he says.

Try increasing your intake of olive oil, nuts, seeds and coconut oil — and, if you’re willing, eat more unprocessed carbs, such as sweet potatoes and fruit, he says.

You Have Acid Reflux

Do you have chest burning, burping, and pain? You could have acid reflux. “Acid reflux is caused by inflammation of the esophagus and certain of lifestyle or dietary habits. It can cause bad breath, because the acid extends   from the stomach and into the mouth,“ Axe says.

Acid reflux can contribute to tooth erosion and other dental/gum problems, which can exacerbate the problem. “If someone also has ulcers, kidney failure, diabetes, metabolic dysfunction or liver disease in addition acid reflux/heartburn, then they are even more likely to deal with bad breath,” he explains.

If you suspect you might have acid reflux, you should consult with a gastroenterologist. But you can also reduce the effects by changing your diet. “Avoid fried foods, fast food, and too much alcohol and coffee,” Axe says.

You’re Not Eating Enough

You already know that cutting your  food intake can lead to changes in your mood (hence the term “hangry”). But believe it or not, hunger can contribute to bad breath as well. Not eating for extended periods of the is time can reduce the amount of saliva in your mouth, which causes dry mouth.

“Inside a dry mouth, bacteria that cause unpleasant odors can multiply more easily, since saliva is needed to control them,” says Axe. “Being the hungry also changes production of bacteria and enzymes in your mouth,which sometimes leads to an usual smell.” Drink lots of water and maybe keep a few healthy snacks in your desk just in case.

You Constantly Get Splitting Headaches

If you’re prone to headaches, you   may have noticed that your mouth feels a little more metallic than usual. If you also have  a runny nose, increased mucus, shortness of breath, or fever, it’s possible that you have  sinus  infection, which could lead to bad breath, says Axe. “Sinus and respiratory infections the can cause bad breath (or even halitosis) due to increased bacteria activity and tissue damage in the respiratory system,” he says.

If you don’t have any other symptoms and  your headaches are particularly painful, you may be prone to migraines. While prescription drugs can help treat migraines, Axe also suggests tracking your sleep habits or the  dietary choices to identify potential triggers. “Speak with your doctor about potentially having another health problem  that  causing your headaches, such as a hormonal imbalance, allergies or thyroid disorder,” he says.

The takeaway? Keep your mouth fresh, for everyone’s sake. In addition to the maintaining good dental hygiene, Axe suggests drinking lots of water and adding peppermint to tea to remove foul odors. You can also try flossing after meals, or brushing or scraping your tongue.

This article originally appeared on Men’s Health

Diet,

Mediterranean Diet and Its Health Benefits

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These days, people are quite conscious about their health. In order to maintain their health perfectly, people make use of numerous health & fitness apps available on web. It is not just enough to workout and exercise at your home or gym but maintain the best health diet. Usually, some of them follow certain diet in their daily life but do they follow it in a right way? Have you ever heard of the Mediterranean diet? It is the contemporary nutritional diet for all who are trying to stay healthy and fit all the time.

Mediterran Deit

In order to get all kinds of nutrition to your body, it is quite essential to follow Mediterranean diet. Originally, the custom of the Mediterranean diet has evolved from the traditional way of eating food. People follow this diet in regions such as Southern Italy, Greece, Turkey, Spain and other locations across the globe. In this post, we have included guide to the Mediterranean diet. You can check the process of losing weight by following this diet and other health benefits of Mediterranean diet. Have a look!

What is Mediterranean Diet?

A precise Mediterranean Diet comprises of fruits, vegetables, olive oil, healthy grains and a lot more. Such foods help the users to combat against various heart problems, diabetes, different kinds of cancer and many other diseases. The Mediterranean Diet also includes seafood and many other nutritious foods. Some other foods include unrefined cereals, dairy products such as cheese and yogurt and a lot more. People who follow Mediterranean Diet can easily overcome the diseases like chronic diseases, neurodegeneration syndrome and much more. People can lessen the disease-causing inflammation and also lose their weight in a healthy way.

Mediterranean diet is not just a diet but to be precise, it is actually a way of living life. This diet comprises of consuming high fiber content in your food like fruits, vegetables, best quality fats, proteins etc. People from Italy started using Mediterranean diet. Later, it expanded to Greece, Spain and many other locations across the Mediterranean. These days, people have started using this Mediterranean diet to promote their health. People seeking to live long life started using this diet.

Mediterranean Diet for Beginners

There is some variation in the diet followed by beginners and others. The Mediterranean diet list includes vegetables, fruits, nuts, seeds, whole grains, fish, seafood, potatoes, and sweet potatoes. It also includes poultry food like Turkey, Chicken, duck, and a lot more. You need to understand the food that the beginners need to follow regarding Mediterranean diet. You can check out the Mediterranean diet style provided below:

  • Vegetables: Tomatoes, spinach, onions, cauliflower, carrots, sprouts, cucumbers, and much more.
  • Fruits: People need to consume healthy food comprising of high fiber content. We can see fibre content in fruits like Apples, bananas, oranges, strawberries, grapes, dates, melons, etc.
  • Tubers: People need to take tubers that include Potatoes, sweet potatoes, turnips, and cassava.
  • Whole Grains: Consume healthy grains that include Whole oats, brown rice, barley, corn, whole wheat, whole grain bread, and pasta.
  • Nuts and Seeds: Almonds, walnuts, cashews, sunflower seeds, pumpkin seeds and others.
  • Fish and Seafood: People can consume different kinds of fish and other seafood.
  • Eggs: You can also eat eggs of hen, duck and a lot more.
  • Dairy Products: Some of the dairy products like Cheese, yogurt, Greek yogurt, etc…
  • Healthy Fats: It is quite essential to consume healthy fats such as olive oil, olives, avocados and avocado oil.

Best Health Benefits of Mediterranean Diet

In this post, we have come up with a list of the best Mediterranean diet health benefits. All the people across the world can follow this diet.

  1. Enhances Health of the Heart

Enhances Health of the Heart

The Mediterranean diet allows the people to lessen all the problems related to your heart. By following this diet daily, the risk of heart attacks and other diseases curtails in an enormous manner. You can minimize the probability of cardiac attack by a total of 30 percent. Try to consume more olive oil instead of the regular sunflower oil and other high-fat oils. The usage of olive oil mitigates hypertension and helps you in reducing the risk of heart problems.

  1. Aids to Fight Against Cancer

Aids to Fight Against Cancer

The Mediterranean Diet also helps people in fighting against cancer and many other diseases. People need to follow healthy diet including fruits, vegetables, olive oil, high fiber content and a lot more proteins. These foods provide antioxidants and protect DNA of people from sudden damage of cells or tissues in their body. It also subordinates the inflammation and postpones the development of tumor in a rapid way.

  1. Healthy Weight Loss

Healthy Weight Loss

By maintaining the Mediterranean diet style, one can easily lose his/her weight in a healthy way. In order to do so, just follow the healthy diet provided here in this post.

  1. Helps in Living a Long & Healthy Life

Helps in Living a Long & Healthy Life

By consuming fresh plant foods and other healthy fat food, people can live longer. It reduces the levels of their heart complications, cancer, and many more serious health issues. Some nuts like Almonds, Hazelnuts, Walnuts, etc., and olive oil are major fat sources in the Mediterranean diet.

  1. Cures Diabetes

Cures Diabetes

People can prevent Diabetes by following the Mediterranean diet. The blood sugar levels are regulated with a healthy and balanced diet through consumption of complete grain food.

  1. Diminishes Stress and Increases Relaxation

The Mediterranean diet also diminishes the stress and helps in acquiring relaxation for your body. These are the wonderful Mediterranean diet health benefits for all the people including the beginners.

Diminishes Stress and Increases Relaxation

By following this diet, people can live a long life happily without facing any health issues. So, to have a healthy weight loss and stay fit, an individual should follow this Mediterranean diet style. In addition, it is essential to consume nutritious food in his/her day to day life. Hope this detailed guide helps you in leading a healthy and fit life.