CONTROL CRAVINGS & CARBS to control fat, strength, ageing and healthspan.
- helenfkws
- 1 day ago
- 4 min read
To CONTROL CRAVINGS and CARBS, YOU need to KNOW and understand YOUR TRIGGERS.
Remember:
80% of your weight, strength and health is controlled by the Quality, Quantity and Timing PLUS consistency of the FOOD you eat
20% is the consistency of your STRENGTH and CARDIO exercise
These 2 Non-Negotiable ACTIONS contribute to other essential habits like quality of sleep, and stress control
NOTE: You can't OUT EXERCISE POORLY managed FOOD, SLEEP or STRESS CONTROL!
Once you realise and recognize that the foods you choose can make you either your own worst enemy or your best ally, you can start taking control.
Many of the foods that TRIGGER you and drive cravings aren’t real nourishment at all. They're manufactured taste sensations—a clever combination of sugar, white flour, CRAPPY CARBS, fat, and artificial ingredients designed to keep you coming back for more and suffering.
But here’s the reality: these TRIGGER foods provide little to NO nourishment for your brain or body. When eaten regularly, they can wreak havoc on your weight, energy, and mental and physical health.
The good news?
When you see these TRIGGER foods for what they truly are, you put yourself back in the driver’s seat.
Awareness creates control.
And control of the TRIGGERS creates strength, energy, and better health.
“Cravings aren’t a weakness… they’re a blood sugar warning sign.”
SMART CARBS vs CRAPPY CARBS
Carbs are not all evil.
Uncontrolled refined CRAPPY CARBS, too many of any carbs too often are the TRIGGERS and set you up for cravings and failure.
CRAPPY CARBS
White/Brown and Liquid sugar (juice, soft drinks, juice in tinned fruits)
White and Multigrain (this is white bread with a few grains sprinkled in it) bread, white noodles and pasta
Pastries, cakes, muffins, easter buns, croissants, biscuits (all made with white flour, sugar plus fat), sugary breakfast cereals
Lollies, chocolate, bars, ice-cream
Ultra-processed snacks - chips, crisps (sweet or savoury)
Constant grazing on a variety of these foods
Impact:
They are all High GI/Glycemic Index (they (they convert to blood sugar/glucose very quickly, TRIGGER insulin release to remove the glucose from the blood - if not burnt as energy they are stored as visceral/internal or adipose/external fat
Inflammation
Joint pain
Brain fog
Belly fat
Energy crashes - TRIGGER cravings, tiredness, brain fog, moodiness, insulin resistance, diabetes, high cholesterol and related diseases.
Then it often TRIGGERS the 'I'M TOO TIRED' and 'I DON'T FEEL LIKE WORKING OUT' and that makes it even worse!!
SMART CARBS
Vegetables
Berries
Legumes
Whole fruit (with protein)
Sweet potato - if cooled then eaten next day becomes starch resistant and less is absorbed
Quinoa
Oats (paired with protein)
Impact:
They contain fibre and other beneficial nutrients which lowers and slows their GI/Glycemic Index (the fibre slows absorption time and reduces blood sugar/glucose spikes and huge insulin releases) and help prevent cravings
Feed gut bacteria
The dose makes the difference.
The timing makes the difference.
The pairing makes the difference.
Suggested Weekly Action:
Remove white and liquid sugar completely
Replace one or more refined carb per day with whole food version and don't buy them (they cost you your fat control and health)
'Self-respect starts on your plate' Build a Balanced Plate: Protein + Plants + Smart Carbs
TOP 10 FOODS THAT TRIGGER CRAVINGS
(Blood sugar spike → crash → craving/hunger → repeat)
Sugary breakfast cereals Fast sugar hit first thing in the morning can set up a craving cycle all day.
White bread & toast - and if honey or jam is added it's compounds Highly refined → rapid glucose spike.
Fruit juice (bottle or fresh squeezed) & some smoothies (made from fruit, honey) Liquid sugar with little or no fibre → easy to overconsume.
Pastries, muffins & cakes Sugar + refined white flour + fat = addictive easy to eat combo.
Lollies & chocolate bars Ultra-fast sugar that spikes then crashes blood sugar quickly.
Flavoured yoghurts Often contain more sugar than a dessert. eg 150g tub = 15.4g carbs (4g carbs/sugar = 1tsp = nearly 4 tsp of carbs/sugar per tub)
Chips & ultra-processed snack foods Designed to be “hyper-palatable” and hard to stop PLUS NO nutrition.
Sweetened coffee drinks Syrups, ice-cream and sugar add up quickly.
Alcohol Lowers blood sugar then increases hunger.
Highly processed “diet” snacks Protein bars, low-fat snacks, artificial sweet treats have little to NO nutrition - they stimulate appetite and cravings.
Key message:
If your food spikes your blood sugar… it will store as fat, create low energy, inflammation, set you up for insulin resistance a precursor to diabetes and your body and brain will demand more food (due to the complete lack of nutrition and stress these foods put on your whole system) soon after.
TOP 10 FOODS THAT STABILISE BLOOD SUGAR and HELP PREVENT CRAVINGS
(Reduce cravings, improve energy, support fat loss)
Eggs Protein + healthy fats keep blood sugar stable for hours.
Greek yoghurt (unsweetened)High protein and very satisfying.
Leafy greens Fibre slows glucose absorption.
Legumes (lentils, chickpeas, beans) Rich in fibre and resistant starch.
Nuts & seeds Fat + fibre = excellent appetite control.
Avocado Healthy fats that stabilise blood sugar.
Berries Lower sugar and high in fibre.
Oats or steel-cut oats Slow-release carbohydrate when paired with protein.
Potatoes cooked and cooled Resistant starch improves blood sugar control.
Lean protein (fish, chicken, tofu) The most powerful hunger stabiliser.
Key message:
Protein + fibre + real food = fewer cravings and better weight control and health.
STOP - THINK - RECONCIDER
You might be thinking I know all that! That's Great!!
My QUESTIONS To YOU?
Are you eating SMART?
How do you FEEL?
Are you being TRIGGERED?
Do you get CRAVINGS?
Do you have any fat or HEALTH or WEIGHT CHALLENGES?
Do you have CRAPPY CARBS in your pantry and fridge?
Do you eat CRAPPY CARBS as quick snacks?
Do you want to LOOK and FEEL BETTER?
Get SMART with your CARBS, CONTROL those TRIGGERS and STOP CRAVINGS from today!
SELF RESPECT starts in your shopping trolley, is in your fridge and pantry, is what you put on your plate and what you put in your mouth!!.
Take CONTROL by choosing wisely and SMART.
Future proof YOUR life from today...your brain and body are not an accident...you are the one putting the food in your mouth!
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