You have kept your diet steady for months or even years without deviating far from your macros.
But it feels a bit hollow, do you really need to resist all your cravings for eternity to reach your ideal physique?
What about chocolate, ice cream, salted liquorice, beer, pizza, wine?
Oh, how easy would the cut be if you could eat a pizza every day and still keep your fat loss progress.
Personally, I think that a long term weight control, whether cut or bulk, can’t succeed until you learn to mix cravings into your eating habits without going over your macros.
How to include cravings without going over
Be intentional and plan your cravings
Often you get a craving from something, and then you go buy it and indulge yourself. But due to this impulsive nature, you go over your calories because you add it on top of other food you had for the day.
Instead, whenever you get a craving, plan to eat it the next day instead of that day.
- First, add your craving and whatever amount of it you want to eat of it to your macro tracker
- Then, start planning what kind of food you can eat to cover rest of your macros that keep you within targets and keep you feeling full
- Adjust the quantities of your craving and other foods until you are within your daily macro targets
Often you can’t fit a full container of your craving like ice cream or chips to a day, because typically there’s too many fat macros. Try halving the amount and plan to eat your craving in slightly smaller portions over multiple days straight.
Additional note, cravings such as chocolate, candy, ice cream and chips don’t fill you similarly to proper food. So you might want to pay extra attention to the volume-to-calories ratio of your foods whenever you plan your cravings in. This way you ensure your satiety levels are high and feel like you are eating well, while still getting to eat your favorite cravings.
Out of sight, out of mind – make bought cravings invisible
One of the most difficult things when cutting is having your cravings available and visible constantly. Noticing a bag of chips on the counter every time you go grab water from the kitchen reminds you of the satisfying crunch, the explosion of salty and fatty taste in your mouth, and the frustration that you aren’t supposed to touch them.
Having them visible all the time gives you a cue to snack on them whenever you see them. Thus when you remove the visibility cue, you can reduce the temptations. At least slightly. Ultimately the best option is to not buy any extra cravings from the store. Plain and simple.
But often, you can’t fit a full bar of chocolate, a tub of ice cream, or a bag of chips to your day’s macros so you end up storing the leftovers. In these cases, hiding them behind as much stuff as possible can help you keep from snacking outside of your plans. You are planning to eat the rest tomorrow, right? So don’t go ruining your tomorrow’s fun by eating it all today.
Find low calorie versions
One of the fattest lies in food industry are the suggested serving sizes for chips, ice cream and for any food really. Have you ever weighted and actually seen what you get if you actually eat a single portion?
You get mad, that’s what.
But fitting actually satisfying portion of ice cream can eat away majority of your day’s macros, which means you’re left with extremely bland day otherwise. Luckily, nowadays there starts to be options for low calorie versions for many things such as chips, ice cream and soda.
Some examples in Finland; Taffel Roust are chips that are roasted instead of deep fried thus significantly less fat macros. LoHiLo, Nick’s and Halo Top are low calorie ice cream brands with low enough calories so you can fit a whole tub or even two to day’s calories.
Unfortunately not all of them are available everywhere, but take a look what your local grocery stores have available.
These are techniques I used to eat a pizza every day for a week straight and still kept losing weight towards my goal physique.
Eating your craving whenever you feel like it makes cutting a lot more bearable to a point it’s almost fun even. You basically get to eat your cake and keep it too.
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