Table of Contents
Conquer Cravings is made for those who:
• Crave sweets after dinner
• Finish a bag of salty snacks in one sitting
• Overindulge in a specific type of food
• Feel unsatisfied after a meal
Chocolate, salty snacks, ice cream, pasta... What do these foods have in common? Are they nutritionally dense? High in fiber? Low in fat? Unfortunately, the answer is no, no and no. According to Gilhooley and other researchers at Tufts University, these foods were the highest craved among overweight adults undergoing six months of energy restriction, but we didn’t need a study to tell us that.
Chances are, you’ve experienced a craving for some of the foods described above. Perhaps, you’ve even indulged here and there. Hey, we’re all human! Here’s the important thing: jump back on track, balance your portions (no restrictions needed here), and make nutritionally wise food choices. Luckily, the Conquer Cravings diet plan will help you do just that.
On the conquer Cravings plan:
• Calories form the baseline
• Fat drives BITES up
• Fiber drives BITES down
How to Get Started
We know that starting a new diet is challenging so we created a step-by-step list of things to keep in mind as you ease your way into this new way of eating.
1. Go Easy on Yourself
New diets take a while to get used to and you may not be successful from the get-go. If you go over your BITE allowance the first day, do not be discouraged. Your body will need time to adjust. It may take some experimenting but eventually you will find what works best for you!
2. Plan Meals Strategically
Zero BITE foods should be prioritized in your meals in order to add bulk to your plate without draining your BITES. Use non-Zero BITE foods strategically to fill in the rest of your plate. A good rule of thumb is to have 1/2 of your plate as non-starchy vegetables, 1/4 of your plate as whole grains, and the other 1/4 as a lean protein source.
3. Use Your Weeklies
Members lose weight most effectively on this plan when they utilize at least 75-100% of the Weeklies each week (with some using them all). In this plan Weeklies are not extras, they can and should be used. They are simply set aside as Weeklies to divide as you need. (PRO users can turn on secondary calorie tracking to help make sure you are hitting your daily calorie targets.)
4. Drink Water
There are many benefits to drinking water. Of course you want to stay hydrated, but especially on the Conquer Cravings plan. Fiber works best in the body when accompanied with an ample supply of water. Aim for at least 8-10 cups a day, but this number may increase depending on the heat, exercise, and medications. Check with your doctor if you aren't sure.
To get the most out of the Conquer Cravings diet plan, it is best to choose foods that are low in fat and high in fiber.
Key Food Guidelines
● Choose non-processed over packaged foods. Nonprocessed foods are generally more likely to contain fiber.
● Go with unrefined grains. The darker the grain, the more vitamins and minerals it has (which includes fiber!).
● Know your limits.Choose already portioned dessert and/or higher fat items to avoid overeating.
1 Day Sample Meal Plan
Breakfast: Egg White Omelet
● 3 egg whites
● 1 tbsp. butter
● 1/4 cup bell peppers
● 1/4 cup reduced fat shredded cheese
● 1 tbsp. onion
What better way to start your day than with a low-fat, low BITE, high protein breakfast! Add a low BITE fruit or a small bowl of oatmeal for an extra boost of fiber!
Lunch: Black Bean Salad
● 1 cup barley
● 1/2 cup black beans
● 1 cup cherry tomatoes
● 1/4 lb shrimp (opt.)
● 1 tbsp. olive oil
● 1 garlic glove
● 2 scallions
● Dash of lemon juice
This flavorful salad will be sure to reward your taste buds. The secret is the barley which is packed with 4 grams of fiber. Don't forget your spices!
Dinner: Maple Glazed Salad
● 4 oz. salmon
● 1/2 tbsp chili powder
● 1 tbsp. maple syrup
● 1/2 tbsp. paprika
● 1/4 tsp. sea-salt
● 1 tsp. coconut sugar
Who says you can't have any fats? This meal offers 14 grams of healthy, omega-3, fatty acids! Complete this plate with fibrous, Zero-BITE, vegetables like broccoli or asparagus.
Best in Show: Roasted Chickpeas
● 1/2 cup chickpeas
● 1 tbs. paprika
● 1 tsp. onion powder
● 1 tsp. pepper
Banish those chip cravings with a healthier alternative! This lowcalorie, crunchy snack packs 7 grams of fiber and is perfect for those who regularly crave those salty snacks. Just toss together the ingredients, spread on parchment paper, and bake for 1 hour stirring occasionally until crispy.
Low Cal: Seasoned Tomato Slices
● 3 heirloom tomatoes
● 1 tbsp. pepper
● 1 tsp. salt
On-the-GO Seasoned Popcorn
● 1 cup air-popped, lightly seasoned popcorn
Sweet Fix: Chocolate Avocado Pudding
● 1 cup avocado
● 1/4 cup cocoa powder
● 1/4 cup maple syrup
How to be Successful
Lastly, here are a few key habits that will undoubtedly help you find success in your weight loss journey.
1. Get Moving
Exercising doesn’t have to be a chore. Find something you enjoy that gets your blood pumping. It’s a great way to let off some steam and release those coveted endorphins. Another plus: in-putting your activity into the app will grant you extra BITES!
2. Connect with the Community
We all need a little motivation here and there. Check out the community feature in the Healthi app to get your questions answered, find recipe inspiration, or receive praise on a recent milestone you achieved. We’re all in this together.
3. Track your Progress
It’s important to document your weight loss (or maintenance) journey. After all, that is why Healthi was created in the first place! Make it a habit to input your weight onto the app on a consistent basis and check out the weight trend graph (located on the profile tab) to see exactly how far you’ve come!
When you’ve come to a place in your journey when you’ve been hitting your goals and feel especially accomplished, it’s okay to celebrate! Pat yourself on the back and reward yourself! It’s important to let loose and remember to have fun.
The Science Behind It
Although there isn’t a magic solution that will cure food cravings or help control portions, there is reason to speculate that fat and fiber play a role in these phenomenons.
Fiber is our knight in shining armor. It can be defined as a plant constituent that cannot be degraded by the stomach. Most commonly, it’s known to help with digestion; however it also offers additional benefits that help us avoid those pesky cravings.
Intake of fiber promotes that feeling of fullness through gastric distension from the gel-like complex that arises from soluble fiber or activation of stretch receptors that signal fullness from insoluble fiber. Fiber also has a low energy density (less than 2 calories per gram as opposed to the 9 calories per gram in fat). That means, you could consume much more fiber for the same amount of calories as fat. In addition, fiber is thought to induce the production of satiety signaling gut hormone glucagon-like peptide-1. If you’re still not convinced, a study conducted by Rebello and other researchers from Louisiana State University compared the satiety impact of oatmeal versus a low fiber breakfast cereal and found that oatmeal had a significantly greater increase in fullness and hunger reduction in comparison to the low fiber cereal.
Fat has the highest energy density out of all the macronutrients, making it easy to passively intake a large amount of calories. Think about a modest handful of potato chips. Did you know that it has roughly 19 grams of fat? That translates to about 180 calories, and that’s only in a modest serving!
Fat is also highly hedonistic (our taste buds think fat is very tasty), making it the reason we tend to overindulge in fatty foods over much healthier options. In a study conducted by Johnson and Kenny, it was found that fat may have the ability to rewire one’s neurocircuitry, resulting in a hyposensitivity to rewards which ultimately may facilitate compulsive eating. More specifically, fats may rewire our brain circuitry in a way that promotes overindulgent behavior. The researchers hypothesize that this response may be due to deficits in a dopamine signaling pathway, the same one that is triggered by the consumption of abusive drugs!
It’s important to consider both fat and fiber when considering a diet that focuses on moderating cravings. Yes, one can lose weight on a diet that is low-fat and you can lose weight on a diet that is high in fiber, but in order to get the most bang for your buck it is best to pay attention to both components. In fact, researchers at Tufts University found that mean weight loss was more than three times as great in subjects consuming lower fat, higher fiber diets, than in subjects consuming diets low in fat only. Thus, fat and fiber seem to have additive effects when it comes to weight loss. This is the reason why Conquer Cravings takes both of these components into account in its BITES equation.
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