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THREE tips to crush cravings and avoid hunger

Hey, it’s Joel, and here’s a nifty fact: Being hungry sucks. In fact, it’s the #1 reason people struggle to follow diets.

Think about it: When is the last time you “cheated” on your diet when you WEREN’T hungry?


Simply put, the key to sticking with any diet is learning how to control hunger and manage cravings.

And that’s what I’m here to discuss today – my TOP 3 craving-crushing tips to keep you full (and sane) while you keep the fat a-burnin’:

Craving Crusher #1 – Volumize your meals: A 400 calorie meal can be exceptionally filling or extremely unsatisfying depending on the types of foods that make up the meal.

For example, a single Dollar Menu fast-food burger can easily pack home 400 calories. Same for 4 Reese’s Cups.

I don’t know about you, but neither of those items are leaving me “full” and satisfied.

At the same time, a HUGE salad chock full of veggies galore and topped with an ample portion of lean protein such as grilled chicken or fish can be a struggle to finish, while containing even fewer calories.

Want to walk away from every meal feeling full, but without packing on the pounds? The solution is simple: make sure to always choose foods that provide a lot of volume without a lot of calories. Huge salads, lean proteins, and even more veggies to fill out the ol’ plate make for a wholesome, high volume, low calorie meal every time.

Craving Crusher #2 – Eat MORE fat: Out of the three macronutrients (protein, carbs, and fat), the most filling is fat. By adding healthy fat to a meal in the form of healthy oils, nuts, avocado, organic butter, etc, you’ll automatically increase the immediate and long-term “fullness factor” of the meal. Feel fuller faster and stay fuller longer – a great combo!

Craving Crusher #3 – Slow-Digesting Foods: There are many reasons and benefits from a fat loss perspective to choose slower digesting foods, and one of them is certainly the benefit of staying fuller longer.

If you’re still feeling full from your last meal, it’s much less likely that you’ll go hog wild when your next meal rolls around. Feeling full also curbs between-meal cravings and the desire to indulge in “non-diet” foods.

So what are the best “slow-digesting” foods? Whole foods, particularly very low glycemic carbohydrates, higher fiber veggies, healthy fats, and whole-food proteins (i.e. meats). Reach for these types of foods at each feeding and you’ll probably forget what “cravings” are.

Now that you know how to manage cravings, let’s talk about an equally important fat-burning task: managing carbohydrates. And no, I’m not talking about eating less carbs!

In fact, I’ll show you how to eat MORE carbs while burning MORE fat, if you’re into that sort of thing (I am! ;-). Enjoy these tips

To your success!


Joel Marion, CISSN
Co-Founder, BioTrust Nutrition