Crowding Out

One solution to cravings that I’ve found to be quite effective over the years
is to add more to your diet rather than taking away from it.

Most nutritionists give their clients a list of foods to avoid and foods to
eat, which explains why so many people are turned off by nutrition. People
think they’ll have to give up their regular diet and start eating things they
know are ‘good’ for them but they don’t enjoy. Taking away people’s favourite
foods is like taking heroin from a heroin addict. The food is giving them
something they need. I have found that one of the most effective methods to
overcoming habitual consumption of unhealthy foods is to simply crowd out these
foods.

It’s hard to eat five fruits and vegetables a day and binge on ice cream at
the end of the day. Likewise, it’s hard to drink eight glasses of water a day and
consume copious amounts of caffeine. The body can only take so much food. If
you fill your body with healthy, nutrient dense foods, it is only natural that
cravings for unhealthy food will lessen substantially.

By eating and drinking foods that are good for you earlier in the day, you
will naturally leave less room and desire for unhealthy foods. This method is
most evident when you increase your intake of water. Sip water steadily
throughout the morning. As the day continues, you will have less room for
coffee, black tea and soft drinks. Really it’s that simple. Not only will water
crowd out more unhealthy drinks, it may also improve your health in other ways.

The best part about healthy eating is that the more you eat whole foods, the
more your body craves them. If we can design it so our body craves healthful
foods intuitively, then the hard work is done.

Just as drinking water crowds out unhealthy beverages, eating healthy foods
can crowd out junk foods. Vegetables are high in vitamins and minerals and you
can eat a lot of them without gaining weight. When you increase your intake of
nutritious foods, such as dark, leafy greens and whole grains, your body will
have less room for processed, sugary, nutrient-deficient foods. And the
beautiful part is that once you start adding these foods into your diet, your
body will naturally begin to crave them.

The trick is to organise your life so that you have access to these
healthful foods at all times, especially when you feel like snacking at work or
when you are travelling. Then you can make it to your evening meal without
impulsively eating junk food because that’s the only thing available. It takes
a little practice, but it’s definitely worth it.