"Don't cheat, seriously!"
We've all been told that at some point after we made the decision to change our lifestyles, but for some, staying faithful to our commitment is easier said than done. Some of us struggle with cravings and temptations, especially during the beginning of our lifestyle change, or maybe during the holidays or special occasions, and not all of us know what we can do to improve our fortitude and satiate our hunger for things we shouldn't have. Here are some ways you can overcome your cravings and hold fast to your goals with no later regrets!
1. When You Crave, Eat Fat
Eating fat will not only curb your hunger and give you a needed fat boost, but also when you eat fat during a craving, your brain and your body will begin associating the nutrients you're consuming from the fat with your body's craving for forbidden food, eventually you will start craving fat instead. This is almost an unavoidably transition within a Low Carb/High Fat lifestyle, but consciously making the decision to eat fat instead of a tablespoon of peanut butter, or sugar free chocolates for example, can go a long way to insuring you don't stall, lose your momentum, or become discouraged.
Fatty Solutions to Curb Your Cravings:
- Bulletproof Coffee- 2 Cups of your Favorite Coffee- 2Tbs Kerrygold Butter (or other)- 1-2Tbs Coconut Oil- Heavy Cream (optional)- Sweetener (optional)Blend together or use a milk frother to whip it all together into a creamy coffee that looks like a foamy latte or cappuccino.
- Whipped Cream- 1/2 Cup Heavy Whipping Cream- 2 Packets of Sweetener- 1Tsp VanillaWhip until soft peaks form. Add a couple softened pats of butter for extra fat, or a 1/2 a brick of cream cheese and a dash of lemon juice to turn it into No Bake Cheesecake.
- Coconut Oil Chocolate Bites
- 2Tbs Coconut Oil
- 1-2Tbs Butter (optional)
- 2-4 Packets of Sweetener
- Cocoa Powder to Taste
Mix until well blended, place in freezer for an hour.
(Some low carbers choose not to use artificial sweeteners, and some do. To each their own. Use at your own discretion. If you've been on Low Carb/High Fat for a few weeks and are still craving carbs, stop using artificial sweeteners.)
A Variety of Other Recipes can be found on The Big Fat Skinny's Pinterest.
2. Supplement Your Diet with Vitamins
Some carb cravings can be caused by a Vitamin Deficiency, be sure to include a quality multivitamin in your diet along with Chromium, L‑Carnitine, L‑Glutamine, B3, D3, Omega Oils and Green Tea Extract.
3. Drink Plenty of Water
When your body is in Ketosis, it's burning fat for energy and that increases the amount of water your body needs so it can digest and burn that fat. Carb cravings can sometimes be thirst in disguise. If you don't like water, try to mix it up with a sugar free Crystal Lite drink mix, add some lemon, or your favorite tea.
4. Eat When You're HungryOn a Low Carb/High Fat Lifestyle, you can either eat a few big meals during the day with some snacks in between, or several more small meals. Adjust your lifestyle to whichever works best for you, but for the love of Bacon, eat when you're hungry! Each day try to reach your fat intake goal, your diet should consist of 75-80% fat, before long you won't feel hungry nearly as often as you used to if you don't start yourself and stick to your Keto Plan.
Here's an easy way to keep track of your Fat/Protein/Carb Ratios:Sign up at MyFitnessPal.com
Set Your Custom Ratios:
After you have finished Signing up at MyFitnessPal and intsalling the Keto Script, on your MyFitnessPal account go to My Home > Goals > Change Goals > Custom - and set your Ratios to:
|Your Pie Chart should look like this.|
- Carbs 5% (27g)
Protein 15% (81g)
Fat 80% (192)
- Carbs 5% (27)
Protein 20% (108g)
Fat 75% (180g)
You are not required to meet your Max Carb Goal, just be sure that your Protein and Fat Ratios are balanced. Most of the time I eat 0-4 carbs a day.
5. Create a Reminder
Whether you place a strategic sticky note, buy a necklace, or get a tattoo, it's a good idea to have something around you frequently that will remind you of the commitment you have made to yourself and how important it is to stick to your guns and reach the goals you have placed for yourself, these symbolic items should be worn, or showcased in one or more places where you are most often. Here are some cool ideas for some symbolic reminders!
A Few Reminder Idea's:
- Make a Bracelet: Most of us have probably made one of these at some point in our lives, and there are a lot of easy bracelet patterns online, start with this easy beginner pattern, make it in Yellow to symbolize Obesity Awareness, or in a color that means something to you!
- Post an Encouraging Sticky Note: Sticky notes are a great way to convey messages to yourself, I personally have one that says "Don't Cheat Yourself" displayed by my desk, in my bathroom and in my kitchen. Tailor it to fit you and give you the most encouragement and positive influence.
- Get a Tattoo: If you're into that sort of thing (as I am) and looking to get ink, consider a tattoo that might symbolize your weight loss journey and the transformation you are making, like an anchor to symbolize your steadfastness, or a butterfly to symbolize your transformation, or maybe opt for a word or phrase that brings you encouragement, or symbolizes something meaningful to you about your weight loss journey.
- Wall Art & Decorations: This is a decorative alternative to the Sticky Notes, incorporate pictures and items within your home to remind you about your lifestyle change. For example, a picture with a relevant quote, wall decals, or a cow figurine.