Cravings When Cutting - Sugar, Carbs And All Things Bad!
When it comes to cutting down and getting shredded there's no guesswork, the 'fat burning foods' and 'you mst eat every 2 hours' myths have been debunked time and time again.
Cutting down is a game of numbers, calories in vs. calories out.
Succumbing to cravings during a cutting phase can more often than not put you in a caloric surplus; leaving you further away from your goals than you anticipated... a step in the wrong direction.
I'd be lying if I said there was a way to completely eliminate any and all cravings for carbs, sugar and junk food when you're on a cutting diet - but I do have several techniques I use when shredding down into single digit body fat or preparing for a photoshoot that allow me to ensure I'm not going to be a victim of self sabotage and give in to those cravings.
4 Techniques To Conquer Carb Cravings When Cutting
Craving food that'll derail your diet? Give the following 4 techniques of mine a try...
Drink Coffee/Green Tea
Both coffee and green tea are known to be appetite suppressants.
When on a cutting diet I drink black coffee several times a day, this assists with not only boosting my energy levels and focus while I'm low calorie it also eliminates any desire for junk or calorie rich foods.
Green tea essentially has the same effect, however green tea is extremely low in caffeine, so if you're after the energy boost and mental focus that go along with an appetite supressing beverage (and have a high caffeine tolerance like myself!) you'll probably opt for the black coffee over the green tea.
It's also worth noting that both coffee and green tea have been proven to assist with fat loss.
Brush Your Teeth
This is the ultimate quick fix to kill cravings.
Feeling like donuts, a hamburger or a big plate of pasta after you've already hit your calories for the day?
Simple - brush your teeth.
After brushing your teeth you won't have any immediate desire to eat which is a great way to tie you over between meals or wrap up the day (as drinking coffee or a green tea immediately before bed isn't going to do you any favors when you're trying to fall asleep).
Create A Healthy Version Of The Food You're Craving
For almost every processed junk food available there's a healthy alternative.
Burgers, pizzas, muffins, brownies... if you're handy in the kitchen it's fairly easy to whip up a high protein, low carbohydrate version of each of these food that you won't even need to consider a 'cheat meal'. Instead of de-railing your diet with the real deal version of these foods which'll not only send you into a caloric surplus but also leave you feeling atrocious why not make a healthy version and fit it into your macronutrients?
If pizza is your favourite food there's no reason why a high protein homemade pizza can't fit into your daily macronutrients.
If you're stuck for recipes when it comes to making high protein versions of your favourite foods the best cookbook I highly recommend you check out is the Shredded Chef by Mike Matthews.
Out and about and can't brush your teeth? Carry a pack of spearmint gum around with you.
Not only does chewing gum give the same effect of surpressing your appetite and eliminating the desire for junk food that brushing your teeth does, chewing gum also gives your body the illusion of eating food - through a combination of coffee/green tea and chewing gum as necessary I'm able to eliminate essentially all cravings when I'm out and about.
No need for any expensive supplements or BS techniques - coffee and gum, simple, spartan, effective.
Eat Foods Full Of Fiber
Fiber keeps you fuller.
Fruits such as apples are high in fiber - and you don't even have to eat them.
Blending up a juice with fruits and veggies is the easiest way to get in a heap of fiber, keeping you feeling full, under your caloric limit and craving free.
The key here is to utilize a blender such as the Vitamix to make your green smoothie, as if you're running your fresh produce through a juicer you'll be extracting the fiber from your fruits and veggies and won't keep the same appetite supression and fullness as if you were blending your greens whole.