Beck Diet Solution, Day 13
Saturday, October 13, 2018
For me, learning to overcome cravings is also throwing out the "everything in moderation", or the 3-bite rule (go ahead and it, but just eat three bites). What I have learned in the past is if I am craving something, it is usually because my body is lacking something. For instance, when I crave something salty, it is usually because I am dehydrated and need to drink more water.
Ever since I read the End of Overeating by David Kessler and became aware of the food industries tricks to get us to eat and crave the over processed, salty, and sugar- and fat-laden so-called foods, I realized what a trap they set for us to keep buying their products.
The biggest example I can think of is the Lay's Potato chip commercial from many years ago where the phrase was "Betcha cannot eat just one!" -- Now, I go to the saying, "They hide what they are doing in plain sight." They know exactly what they are doing.
One set of my advantage cards has that I want to be free from the Sugar, Salt, and Fat trap. I do not want to be held captive by the food industry's ploy to get me to keep buying the products that are detrimental to my health.
The mindset techniques in this lesson are really helpful:
1. Label it - it is a craving, not an emergency.
2. Stand firm in your decision as to sticking with your plan
3. NO CHOICE - don't give yourself a choice. For me, this means stop having that dialogue inside my head of should I or shouldn't I.
4. Imagine the aftermath of giving in. Give in to eating junk and I will feel yucky afterward and then will need to fight the self-defeating thoughts that will pop into my head. It is not worth it.
5. Remind yourself of your WHY you want to withstand your craving for junk food.
The behavioral techniques are not unique to Beck Diet Solution, almost every book about a diet will have the same:
1. Distance yourself from the food. Don't stand next to it and torture yourself. Move away from it where you won't see or smell it.
2. Drink something low- or no-calorie, i.e. have a glass of water or unsweetened tea.
3. Relax - Occupy your mind with breathing technique - breathe in, breathe out.
4. Distract yourself, give your mind something else to think about.
One thing that is not mentioned in Beck Diet Solution is that the food industry has produced so many calorie laden but low nutritious food items that our bodies are not getting the proper nutrition that it needs. Often we associate our bodies telling us that we need a vitamin or mineral with some craving of a "junk" food. I have found that the more nutritional dense foods I eat, the less I crave junk.
Potato chips are my number one thing I crave, but it is really the salt I want and it is because I have not had enough water and I am really thirsty. One other thing to overcome craving is to listen to and really pay attention to what our body is telling us