Packet of crisps swallowed in a hurry under the influence of sadness or annoyance, pizza swallowed after a long and tiring day of work… once in a while, it doesn’t hurt anyone. But too often, in the long run, the body cries out for help… and so does the balance! To resist these salty food cravings, you must first understand them, then put in place some advice on a daily basis.
There are several explanations for cravings for snacking, including:
Cravings for salt, like those for sugar or fat, provide a feeling of well-being caused by the release of dopamine in the brain. Another explanation may be a sodium deficiency : A craving for salt can come from a lack of electrolytes (especially sodium).
If the negative consequences of sugar on the body are regularly highlighted, salt and salty food cravings can also, in the long run, have harmful effects on health. And not least…
Salty products are very often full of salt but also fat. In addition to weight gain, they promote phenomena such as:
Salt is also a appetite enhancer which leads to food overconsumption. But what to do to get out of this vicious circle?
Here are 5 tips to achieve your goal.
These foods, combined with starchy foods and vegetables, satisfy salty beaks. They are, in addition, rich in animal protein which provide good satiation. It is consumed at each meal, adjusting the quantities according to the time of day (small portions for breakfast and dinner, standard portion for lunch).
If the urge really gets too strong, we advance the mealeven if it is only 5 or 6 p.m., by including the desired food : starter dish dessert. Thus, the crack is no longer one: you calm your cravings while avoiding the feeling of guilt. Moreover, when the time for the – real – meal arrives, we will no longer be hungry to share with others: this motivates us not to start our “foolery”.
Cheese, cold cuts and even crisps can be consumed as part of meals, but on an ad hoc basis,in moderate amounts and substituting them for other : sausage or dry ham instead of meat, cheese instead of milk and fat, crisps or fries instead of starches and fats… And we associate with good portions of vegetables to increase satiety.
Salty impulses could intervene more easily in moments of doubt or low self-esteem. In this case, to turn away from food, we are looking for a way to express our creativity, talent or simply our ability to get things done : painting, writing, gardening, DIY or, why not, cleaning or administrative paperwork.
Sport is the surpassing of oneself par excellence. Sports activity gives drive, energy and confidence. It also promotes the secretion of feel-good hormones and helps fight against stress, which leads to snacking. Jogging, swimming… whatever the discipline, we choose what we prefer.
If you are really hungry after dinner (this is often a sign that your meal was not satisfying enough or that you did not eat enough), it is better to favor certain snacks : natural yoghurt or cottage cheese with a little honey and dried fruit or oilseeds, pieces of apple or banana with a little peanut butter, a piece of lean cheese on a slice of wholemeal bread…
For the quantities, plan 150 g of meat or per day, to be divided between lunch and dinner and 4 tbsp. c. of oil and 150 g of cooked starch (50 g raw) or 60 g of bread per meal.
Your savory breakfast: 1 unsweetened hot drink, 1 slice of poultry ham, 65 g of rye bread, 2 portions of 0% fresh cheese, 1 whole fresh fruit.
Lunch : leeks vinaigrette, chicken with mustard, rice, fruit verrine + yogurt.
Dinner : beef meatballs, basil tomato sauce, Vichy carrots, bread + cheese, baked apple.
Chicken recipe : brown 150 g of chicken cutlet and 1 minced onion for 10 min with 1 tbsp. c. olive oil. At the end of cooking, add 100 g of 20% cottage cheese mixed with 2 tbsp. c. of mustard and 1 can of mushrooms.
Lunch : green salad with vinaigrette, coral lentil curry (cod, lentils, zucchini, curry), fromage blanc, fruit.
Dinner : endive and roquefort salad, potato-bacon casserole, compote without added sugar.
Casserole recipe : Preheat the oven to 200°C. Fry 150 g diced tomatoes and ½ minced red onion with 1 tbsp. c. olive oil. Peel and slice 220 g potatoes. In 2 cassolettes, alternate tomatoes, potatoes and bacon strips (40 g/cassolette). Bake for 40 minutes in the oven, covered.
Lunch : radish, turkey skewer with thyme, vegetable pasta, cottage cheese with fruit coulis.
Dinner : zucchini pie without dough, bread, fruit.
Pie recipe : Preheat the oven to 180°C. Fry 300 g of zucchini in slices for 10-15 min with a little water. Cook 70 g of fine semolina in salted water. Mix with zucchini. Spread in a pie pan. Beat 2 eggs, 60 g of light cream and 40 g of grated parmesan. Season. Pour over the zucchini. Bake 30-40 mins.
Lunch : cucumber with fromage blanc sauce, fillet of sole with avocado, spinach, cheese, fruit.
Dinner : vegetable soup, potato/pepper omelet, natural yoghurt, fruit.
Fish recipe : roll up 240 g of sole fillets, hold them together with skewers and cook them for 5 minutes in 25 cl of simmering fish stock. Drain. Mash 50 g of avocado with 1 tbsp. c. lemon juice, 8 tbsp. at s. cooking juice from the fillets, 1 tbsp. c. cream, chilli powder, 1 tbsp. c. parsley and chives, salt and pepper. Reheat in the saucepan. Serve with the fish.
Lunch : filet mignon with herbs, artichoke-mushroom hearts, bread, cheese, fruit.
Dinner : green salad, tuna-tomato tartlet, yogurt, poached pear.
Tart recipe : Preheat the oven to 180-200°C. In a bowl, knead 60 g of flour with 15 ml of oil (olive + rapeseed) and salt, adding a little water until you get a ball. Roll out this dough and coat the bottom with 1 tbsp. at s. of mustard and 80 g of natural tuna. Add 1 sliced tomato. Mix 1 egg, 100 ml semi-skimmed milk, salt, pepper, Provence herbs. Pour the mixture over the pie and bake for 30 minutes.
Lunch : duck à l’orange, green beans, polenta, cottage cheese, fruit.
Dinner : ocean salad (iceberg lettuce, grated carrots, tomatoes, shrimp), bread + cheese spread, fruit.
Duck recipe : Take the zest and juice of an orange. In a sauté pan, sear 240 g of duck aiguillettes for 1 to 2 min. Book. Fry 30 g of chopped shallots. Deglaze with the orange juice. Reduce by half. Boil the zests in a little water for 3 minutes and remove them. In a saucepan, caramelize 1 tbsp. at s. of sugar with 1 tbsp. c. of vinegar and add the water from the zest. Pour into the sauté pan, add 1 shot glass of curaçao, let simmer. Pass. Serve the aiguillettes with the sauce.
Lunch : red cabbage salad, trout-lemon papillote, Creole wheat, yogurt, fruit.
Dinner : pasta with kale and raw ham, fruit.
Pasta recipe : cook 200 g of cabbage in strips for 10 minutes in boiling water. Fry for 10 minutes in the pan with chopped garlic. Season with pepper, add 25 g of 15% cream, 100 g of defatted raw ham. Simmer 2 to 3 minutes. Cook 150 g of fresh pasta. Serve with grated cheese.
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