45 craving tips v2

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KevinZahri.com 2012

45 Cravings Quick Tips

THE AUTHOR - KEVIN ZAHRIMy name is Kevin Zahri. I am a tness author, speaker, TV Host and entrepreneur based inKuala Lumpur Malaysia.

AuthorI published my rst bestselling tness book en tled Fitness 24/7 andCergas 24/7 back in 2008. About a year later, I released my rst eb -ook - 24 Ques ons - which answers the 24 most commonly askedhealth and tness ques ons.

Personal Trainer & NutritionistI have been a personal trainer and nutri onist for over 6 years. Igot my cer ca on from A.F.T.A in the USA.

SpeakerI conduct various health and corporate wellness sem - i-nars. Some of my clients include Nestle, Nandos, Bank Negara, Petronas Malaysia, Bursa Ma -laysia and other clients in both the private and public sector

TV HostI am a regular TV guest on various talk shows discussing health, diet, nutri on and other well -ness topics.

Brand AmbassadorAs part of my job, I have been fortunate to represent brands such as Adidas, Nestle and FitnessConcept.

Web EntrepreneurI love the web. We launched Cekodok.com, aMalaysian calorie database, ebooks and are veryac ve in providing ps on our website - Kev-inZahri.com , Facebook and Twiter.

I also run a web design and hos ng company atembunweb.com .
http://embunweb.com/http://embunweb.com/


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45 CRAVINGS QUICK TIPSLets Get Started

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1Eat very 3-4hours!This is arguably the

best way to keep your cravingsin check. Why? Coz by ea ngevery 3-4 hours, your cravingsnever really have the chance tokick in!

2Go ComplexMake sure to work in complex carbohydratesinto your diet. Now there are a couple things

you ought to know about complex carbohydrates -

1. They provide slower and more consistent releaseof energy as your body needs to me to breakdown the complex carb chains into usable sugar.

2. Pound for pound, complexfoods like whole grain breadcontain more calories thantheir whitecounterparts.So dont overdo them.

3Water. All Day LongDrinking neutral water will calm yourcravings for sugar - making less

interested in sugary drinks and foods. Also, noma er how much water you drink, it containsZERO calories - so it cant make you gain weight.

5 Fruits CanHelp...The sugarsin fruits are digesteddi erently than theempty calories ofwhite sugar. Also their

ber slows the absorp -on of the sugars.

4 Dont Bring itBack Home.If you have a weak spotfor chocolates or sweets, dontbring these backhome. This wayyour home iscraving safe.

9Just Say No!Some mes the best rem -edy for cravings is you!

Be strong, stay commi ed andsay NO!

Your mind is the master of yourbody. Take control.

7Exercise WorksWonders.Exercise releases endor -

phins which can naturally sup -press your appe te. Exercise alsoreminds you of your commitmentto stay in shape. So the next meyou feel the urge to munch, pickup your running shows and run!

8Healthy TV Cravings? If from experience you know that yourcravings typically kick-in at night while

you watch TV, make sure to have healthy snacksavailable. Ipersonally s ck withcarrots! They arecrunchy and low incalories.

6 Know Your Insulin Kill-ersAvoid re ned sugars like sweets,popcorn etc as these will raise sugarlevels (insulin as well) ...which ul matelyresults in higher cravings. Its because ofthis sugar-insulin rela onship that you canmunch on sweet and fruits without everreally feeling full!

What causes craving? Cravings tends to be rather speci c. For instance cravings for choco -lates di er from that of water. Our body has its way of telling us whatwe lack and more importantly need. For instance:

Water cravings (night) are due to salt de ciencies. Ice cream cravings are linked to calcium de ciency. Chocolate? Mostly due to lack of love or hormonal imbalances.


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10Carry Emergency Supplies.Especially when out of town and in unfamiliarterritory, carry emergency supplies of nutri -

onal protein bars or other healthy snacks in your handbagor brief case.

When you feel a carbohydratecraving, eat the protein bar in -stead and wait 30 minutes be -fore ac ng on the craving. Moreo en than not the craving willpass and you will be in controlagain. This truly works!



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11Track Your Foods ..One of the best ways tomanage your cravings is to

keep track of your food choices. Since itis not about perfec on, this way you candecide if you can a ord to surrenderand give in or ght your cravings. It is allabout balance.

1220 Minute Rule!From the moment you takeyour rst bite, remember

it takes about 20 minutes for you to feelkenyang. So even if you have succumb toyour cravings, take it slow and eat a bal -anced meal.

13Know Yourself.If you have cravingsfor chocolates (like

me), know where the danger lies.Just like walking through a mine

eld, make sure you avoid goingto places where your cravings canliterally explode.

15Plan Ahead.Say you are headingto your cousins wed -

ding. Now you know that you wontbe ge ng any food for a while! Soplan ahead by either bringing healthysnacks along or have a small mealbefore you hit the road.

14Never Start With DessertsWhen sugar cravings kick in, thereis nothing else we

desire BUT no ma er how muchyou want that ice cream sundae,always start with something bal -anced meal. Dont let your mindplay tricks on you.. Stay in control.

16Surrender... at timesLets face it. We

you are not going to win theba le against cravings everysingle me. Some mes its okto give in and go nuts .... butonly some mes.

17SupplementCan Help.Supplements

that can help ease your crav -ings, here are some:

Amino acids: Tyrosine, phe -nylalanine, GABA, tryptophan,and glutamine can help byaiding the produc on of brainchemicals (like serotonin) thathelp modulate both mood andcravings.

B-complex: Also importantco-factors in building brainchemicals and are generallylacking in our diets.

Minerals: Chromium, mag -nesium and calcium have allbeen shown to help with foodcravings.

Balance blood sugar: Chromi -um & vanadium help to stabi -lize blood sugar, which is alsoplay a role in food cravings.

Mul -vitamins can help quellcravings. Many include the B-vitamins and minerals.

19Are YouStressed? Stress plays a huge fac -

tor in your cravings for food. Insteadof releasing stress with desserts, tryto nd alterna ve hobbies. For me,sport is a great stress buster! Takeyour stress to the driving range orpick up kick boxing.

18Get Yourself some lovingHow o en have you seen characters in moviesindulging on sweets and ice cream every me

they are heartbroken? Way too many! So getyourself some TLC to balance your hormonesand emo ons.


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20 Destroy the Bag Trick.Ok, we all need our occasional guilt trip towith donuts, gorengpisang or chips but lets not getcarried away.

So let yourself have a few chipsthan destroy the bag. This way youcan s ll enjoy your cravings with -out having a major pig out.



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21Keep yourselfminty fresh.Just like chewing,

keeping you breath minty freshindirectly eases up on your crav -ings. How? I guesspeople dont likepu ng in nastyfoods in their mintyfresh mouth :)

24Are you Bored? Boredom leads topointless cravings. To

avoid these, keep yourself ac ve,distracted, nd a hobby or do what -

ever it takes.

27Tea/Coffee KillsCravingsAlthough ca eine

should be limited, tea and co eecan actually help tocurb your appe te.The ca eine in these

products is a naturalappe te suppressants.

26Are You GettingEnough Sleep? A recent study has

shown that sleep depriva onincreases your cravings for sugar.Another reason to get your full 8hours of sleep each day.

22Avoid artifcialsweeteners? Although ar cial

sweeteners are calories free thesemay actually increase your naturalcraving for sugars. I personally dotake ar cially sweetened drinksas well but I try to balance themout with normal sugar from me to

me.

25Eh, what aboutthose fbers?

Including some 20-25gof bers in your diet can drama -cally help you keep your cravings incheck. How? They slow down diges -

on without drama cally raisingsugar levels.

29Chew Away ...Just how smokers have this insa able need to have some -thing in their mouth when trying to quit ... try sugar free

chewing gum. That constant chewing distracts from cravings ... and hey,although not much, that contact movement of your jaw muscles actuallyburns calories.

23ProteinIs Cool!Protein is

key to controlling carbohy -drate cravings and createsthat feeling of fullness.

Those wan ng to losewait and control cravingscan simply up their dailyprotein calories intake by25%. So say you were con -suming 80g before, simplyincrease it to 100g per day.

But be sure to get yourprotein from ultra leansources so you dont pick

up unwanted calories andsaturated fats. I.e. chickenbreast is way be er than adrums ck or wing.

Lastly, ea ng protein witha carbohydrate will reducethe cravings caused byea ng the carbohydratealone.

28Trick Yourself.Easier said than donebut soups and salad

can help with cravings as give youthat illusion of a large por on whichphysiologically keeps your cravings

in check.


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30Know Your Triggers!

Do you know your trigger foods? Well, theyvary from person to person, but typically looklike goreng pisang, cekodok, ro canai, so drinks, donuts,french fries, cheese, pizza, chocolatechip cookies etc.

To control your cravings, its im -portant to recognize your trig -gers and to keep your distancecoz most of the me, when

faced with triggers, they are toogood to resist. So stay away.



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39Wait it out ....If you have fastedbefore (i.e. Ramad -

han), than you know that cravingscome and go. Some mes wai ngit out is the best cure.

33Reduce Salt.Reducing your saltintake can help reduce

your cravings for sugar. Plus reduc -ing your salt intake will help reducewater reten on which is also crucialin regula ng your blood pressure.

Did you know that a normal adultonly 2300 milligrams of sodium(salt) per day? That is about oneteaspoon of salt.

32GO Out!Most cravingskick in when

you have li le to do at home(especially when watchingTV) .... so go out and distractyourself.

36Clear out thatfridgeBe honest and ac -

knowledge your cravings. Throwout whatever junk you love butknow you cant resist.

38Practice the 5 Ds!In summary, you can follow therules of fve Ds to manage your

cravings.

1. Delay. As my previous ps men oned,simply wai ng can work wonders

2. Distract. Keep ac ve, go out and dowhatever you can to distract yourself.

3. Distance. If you know you cant resisttempta ons ... just stay away.

4. Determine. If faced with a tempta on,determine if you can a ord to indulge?

5. Decide and commit to your decision.

34Apples!A large apple packs some 5g of ber.Also, sugars found in apples do not

in uence blood sugar levels as much as starchycarbohydrates do ... and if you have the choice, gofor the green apples. They contain less sugar.

35 Never shop withcravingsNever go grocery shoppingwhen your cravings have kicked in. Fromexperience, I am sure you know whatwill happen if you will! Exactly. Yourshopping cart will be lled with cravingfoods (ice creams, chocolates etc).

My p: Have a slow-diges ng complexcarbohydrate + protein snack before

you hit the lanes. Youll thank yourselflater.

31Dont bringit back home.This is arguably the

best way to keep your cravingsin check. Why? Coz by ea ng ev -ery 3 hours, your cravings neverreally have the chance to kick in!

37Go a lil Nuts!Nuts are great to help suppress your ap -pe te but note that the hunger-reducing

e ects of nuts tend to take about half an hour beforeyou feel them, so eat them before you reach the point ofbeing extremely hungry or youll be tempted to eat morethan just the nuts.


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40Spice ItUp! ....Consuming

spicy foods also helps tosuppress the appe te.

Secondly, spciy helps to el -evate your metabolism. 43 WheyProteinPopular

among athletes, wheyprotein helps you releaseappe te suppressinghormones that curb yourcravings.

Whey is also a greatany me snack when you are on the road, at the of -

ce or anywhere else. A single serving contains justabout 120 calories - 90 coming from protein aloneand the remaining 30 calories from carbohydratesand fat.

42Dont skip breakfastBe er s ll, never skip a meal. Skip -ping a meal makes your blood sugar

drop, resul ng in redness and massive food crav -ings. As men oned in my very rst p, in order tosuppress your cravings you need to be ea ng some5-7 meals per day.

41Get a MassageWhen youre tense your body pro -duces more of the hormone cor sol.

This may increase the amount of carbohydrates youwant to eat.

44Change Isnt Always Easy When it comes to dealing and man -aging your cravings, change is not

always going to be easy. Instead of making dras cchanges, opt for small but permanent changes toyour lifestyle.

Example: If you crave forro canai and are usedto having a couple every

morning, start by eitheralterna ng days or s ckingto just one canai instead.Than over me, con nue tomake posi ve changes toyour diet and remove badcravings.

45Experiment!My last p is to experiment! Every -one is unique and so is their ability or

ways of dealing with cravings. Some of the ps out -lined in the ebook may work wonders for you ... butsome ps may not. Also, youmay have your own secrettricks of dealing with yourappe te.

So experiment and overme with experience, you

will be able to master yourcravings!


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45 craving tips v2

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