Top Foods to STOP Your Cravings

Introduction

This tutorial focuses on effective ways to naturally suppress appetite and curb cravings, based on insights from Dr. Eric Berg. By incorporating specific foods and habits into your lifestyle, you can manage hunger, stabilize blood sugar levels, and promote overall well-being.

Step 1: Understand Hunger and Appetite

• Recognize that hunger and appetite are influenced by more than just physical sensations; they are also affected by gut bacteria and microbes.
• Awareness of these factors can help you make better food choices and reduce cravings for unhealthy options.

Step 2: Incorporate Natural Appetite Suppressants

Here’s a list of foods that can help suppress appetite naturally:

1. Coffee
   • Provides energy and may reduce hunger.
2. Avocado
   • Rich in healthy fats and fiber, promoting satiety.
3. Dark Chocolate
   • Contains compounds that can help curb cravings.
4. Cayenne Pepper
   • May boost metabolism and decrease appetite.
5. Apple Cider Vinegar
   • Can help regulate blood sugar levels.
6. Green Tea
   • Known for its metabolism-boosting properties.
7. Bone Broth
   • High in nutrients and can keep you full.
8. Protein-Rich Meals
   • Protein helps maintain steady blood sugar and reduces hunger.
9. Ginger
   • Can improve digestion and suppress appetite.
10. Dark Leafy Green Vegetables
    • High in fiber and low in calories.
11. Olive Oil
    • Healthy fat that promotes fullness.
12. MCT Oil
    • Provides quick energy and aids in appetite control.
13. Turmeric
    • Anti-inflammatory properties may help with cravings.
14. Zinc
    • Important for appetite regulation.
15. Kombucha Tea
    • Fermented drink that supports gut health.
16. Grapefruit
    • May help control insulin levels.
17. Arugula
    • Low-calorie green that can be added to meals.
18. Full-Fat Protein
    • Helps prevent insulin spikes when consumed with protein.

Step 3: Manage Blood Sugar Levels

• Combine fatty proteins with meals to avoid insulin spikes that lead to hunger.
• Incorporate fiber-rich foods to buffer insulin responses.

Step 4: Adopt Healthy Lifestyle Habits

• Engage in light exercise (e.g., walking):
  • Helps stabilize blood sugar and reduces cravings.
• Prioritize sleep:
  • Aim for an extra 30 minutes of sleep to lower cortisol levels and stabilize appetite.
• Implement stress management techniques:
  • Consider exercise, physical work, stretching, and proper nutrition.

Step 5: Consider Supplements

• Ashwagandha:
  • Can help manage stress and support appetite control.
• Magnesium Glycinate:
  • Taking before bed may improve sleep quality and reduce cravings.

Conclusion

By understanding the factors influencing hunger and incorporating specific foods and healthy habits into your routine, you can effectively manage cravings and improve your overall health. Start by adding some of the suggested foods to your diet, prioritize sleep and exercise, and consider managing stress for the best results. Embrace these changes for a healthier lifestyle and sustained weight management.