Day 12 Think before You Eat

I wanted to share some ideas when it comes to eating and determining if you are really hungry or just experiencing cravings. These tips come directly from Dr. Agatston, creator of The South Beach Diet. This is a great meal plan that really helps you get off eating sugar.

Hunger is natural, but cravings can hit from time to time, and if you're like many people, it's not always easy to tell them apart. Here are some simple guidelines that can help you determine the difference:

When It’s Hunger:

Hunger is the feeling you get when you experience a normal and gradual drop in blood sugar about four or five hours after a meal. It's your body's way of telling you that eating is overdue. Hunger signals can come from your stomach (in the form of growls, pangs, or a hollow feeling), as well as from your brain (which may include feeling headachy or fatigued).

Make sure that you are adequately satisfying your hunger with the right foods, such as lean protein and plenty of vegetables at every meal. Another way to ward off hunger is to enjoy a mid-morning and mid-afternoon snack. Strategic snacking is especially important when you’re following a healthy eating plan. Studies show that it takes relatively few calories to prevent cravings but many more to satisfy them once they occur. "The quality of calories in your satisfying meals and snacks, along with a dessert that contains protein, should help keep your hunger at bay," says Dr. Arthur Agatston, creator of the South Beach Diet. "We encourage you to eat until you’re full and snack before you get hungry." Some snack ideas include turkey roll-ups, reduced-fat cheese, celery sticks with hummus, or fresh fruit (on Phase 2).

When It’s a Craving
Cravings, on the other hand, happen within a couple of hours of your last meal. Ironically, eating some foods can make you hungry! "Cravings can be caused by exaggerated spikes and dips in blood sugar that occur after you eat highly processed carbohydrates like white bread or cake or other highly refined baked goods, or white rice or white pasta. These foods are digested so quickly that they cause an almost immediate rise in blood sugar followed by a rapid dip soon after," says Dr. Agatston. It's this drop in blood-sugar levels that causes a craving. Moreover, the sight and smell of food can produce cravings as well. This is when the South Beach Diet "Three-Bite Rule" comes in handy: Simply take three bites of something you’re craving that you normally wouldn’t allow yourself to indulge in, such as a decadent dessert, for example, and then put it aside for a few minutes. Most likely you won’t come back to it. You’ll soon discover that just a few bites can be very satisfying.

The good news is that eating the South Beach Diet way (which means enjoying wholesome, fiber-rich foods, lean protein, whole grains, fresh fruits and veggies, low-fat dairy and heart-healthy unsaturated fats) can actually help you curb your hunger and cravings by reducing spikes in blood sugar.