I wake up in the morning with the plan to eat right. Everyone wakes up late, my son forgot to do his homework, and the dog threw up in my shoes, so I skip breakfast and just have coffee.
- Coffee 0 Cals
- 120 Cals
- 6g fat
- 16g sugar
Then by 10:00 am I am so hungry I want to eat an entire cow. Not just the double quarter pounder with cheese I am staring at on the fast food drive though menu, but the whole cow. No, I will eat a salad, with little dressing and no cheese because I heard somewhere that cheese and dressing have have fat and fat is bad.
But, it’s only 10:00 am, and I still have 2 hours to go until lunch. So, I rummage through my desk, find a half-eaten bag of candy, and justify that this is going to be ok to eat just to get me through until lunch.
- 115 cals
- 5g fat
- 3g saturated fat
- 16g sugar
- 1g fiber
- 1g protein
And another harmless cup of coffee…
- Coffee 0 cals
- 120 cals
- 6g fat
- 16g sugar
Before I have even had lunch on my first day of healthy eating I have had 355 empty calories consisting of 48g of sugar, 17g of fat and only 1g of protein and 1g of fiber.
By lunch time I am so hungry I justify the double bacon cheeseburger and large fires, and I don’t even want to tell you what happens at supper.
Does this sound familiar to you?
If you want to regain control over your eating habits here are 4 things that you need to do every day.
1. Have a Plan
Having a plan doesn’t mean some crazy meal plan where you cook 15 meals in 3 hours and then eat the same food every day for the next three weeks. Having a plan to eat breakfast, but if you miss it have a plan for that too.
If you are at work, and suddenly find yourself hungry, where are the healthy options around you?
- Is there a soup and salad bar?
- A sandwich shop?
- What can you get that is made fresh, and healthy?
Know these options before hunger takes over your brain and makes your decisions for you. This is one of the most successful tactics.
Tip: In case you do not have time to grab breakfast, or just prefer to skip breakfast then start your day with a cup of Keto Coffee. It is sugar free, and high in good fats i.e. MCT (medium chain triglycerides). Keto coffee will keep you running till the lunch and you’ll also feel satiated.
Keto Coffee Recipe: You’ll find variations of this recipe everywhere, but this tried-and-true basic keto coffee, aka bulletproof coffee recipe is our favorite.
- 1 cup brewed coffee
- 1 tbsp grass-fed butter
- 1 tbsp coconut oil or MCT oil
- 1 teaspoon heavy whipping cream (optional)
- Add all ingredients and mix with an immersion blender
- Blend for 10-15 seconds and enjoy
2. Make Small Changes
Huge changes rarely stick because it is hard to change everything about ourselves all at once. Prevention magazine recommends tiny changes that are going to help your weight loss happen faster, and with greater success.
Start a food journal: Sometimes just writing down what we put in our bodies can be a huge wake-up call. Start journaling everything you eat, before you eat it. You may find it changes your perspective.
Use the ‘Take 10’ strategy when eating a treat: this involves slowing down and taking at least 10 minutes when eating the treat you should have decided to have. This will teach you to savor the food you do eat.
3. Check in Emotionally
Many times when we feel uncontrolled in our eating, we are eating our emotions. The Mayo clinic recommends that you tame your stress and have a hunger reality check. Are you hungry because you need food or because you are stressed? If it is stress, take 5 and to a quiet meditation or other stress management technique.
4. Eat Protein and Good fats
Finally, eat protein and good fats. These two macronutrients are the key to keeping blood sugar level and making you feel satisfied after you eat. A diet without either of these key nutrients is going to make anyone feel out of control with their hunger. Psychology Today recommends you have a little of both at each meal. Which of these techniques will work best; will depend on why you’re out of control. Determine what makes you feel out of control when you eat, and you can tackle this problem head on.
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