Day 5 Lesson: Conquering Cravings
Do you ever crave food with lots of salt, sugar, and fat?
Of course! We all do. Instead of filling you up, ultra-
processed foods are designed to make you want more. In
fact, it’s normal to crave them. Your brain is wired to want
stimulation, and when it comes to ultra-processed foods
it gets what it wants. The food industry creates foods that
encourage cravings. They know how you’re wired and
use every opportunity to take advantage of innate eating
behavior. After all, it’s where the money is.
Part of defending yourself against the onslaught of ultra-
processed foods is having tried-and-true strategies you
can fall back on when temptation hits. Here are a few ideas
that may help:
• Prepare your own meals. Preparing your own meals
puts you in the driver’s seat.
• Don’t deprive yourself. There’s nothing wrong with
the occasional treat, but some are much healthier than
others. Find something you can have occasionally that
doesn’t negatively impact your goals.
• Make it easy on yourself. Don’t surround yourself with
tempting food, or you’ll have to constantly rely on
willpower to stay out of the pantry, which is exhausting.
You need cognitive energy to get through your day. You
don’t want to use it up constantly exerting self-control.
• Involve others. It’s easy to overeat in a world where
food is all around you. To break free of the standard
American diet, bring in a teammate. Find a partner who’s
willing to go along with you on your change of lifestyle.
Day 5 Challenge: Extra Fruits and Veggies
Today’s challenge is to eat extra fruits and vegetables. See if you can fit more fruits and vegetables into every meal today!
*These statements have not been evaluated by the Food and Drug Administration.This product is not intended to diagnose, treat, cure, or prevent any disease.
• Drink water. Thirst can be confused with hunger, so
drinking a glass of water may quell your urges to eat.
Drinking enough water throughout the day and before
(as well as with) food leads to fewer and less extreme
hunger cravings and more success managing weight.
• Increase your protein and fiber intake. Protein and fiber
have a satiating effect on the appetite center. The lack
of fiber and protein in processed foods is one of the
main reasons you find it hard to moderate intake.
• Get a handle on stress. Do you reach for junk food
when you’re stressed out? One of the best ways to
break free of stress eating is by developing tools to
combat stress. Stress-relieving activities like meditation,
journaling, and exercise can lead to healthier responses
to cravings.
• Focus on sleep. Do you get enough sleep each night?
Many people don’t! When you don’t sleep enough, it
puts your body in a state of stress that can easily cause
unhealthy food cravings. Not to mention when you’re
tired, you typically have less self-control.
• Use the MetaPWR™ system for support! MetaPWR
Metabolic Blend can help reduce hunger cravings.*
Many people find MetaPWR Satiety Gum to be
particularly helpful, chewing the cravings away.
The good news is as you break free from ultra-processed
foods, a funny thing happens: the cravings go away. Not
only do you feel better and improve your health, but eating
becomes an enjoyment rather than a battle.
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