Low carbohydrate diets are a hot topic in nutrition today. With the tremendous rise in Type II diabetes, Metabolic Syndrome, PCOS and other like conditions, finding ways to manage and control these conditions has become a priority. Making the lifestyle changes necessary can be challenging! Cravings are a huge source of frustration for many who are trying to improve their lifestyle. Falling off the wagon due to an overwhelming desire for sugar or other carbohydrates can easily sabotage your efforts to persevere.

To successfully conquer carbohydrate addiction, the key is a gradual, consistent tapering. This will not feel like a shock to your system, and your efforts won't be thwarted by strong cravings. Before long, you'll hardly crave carbs at all.

1. Eat Pure Forms of the Foods You Crave

1. Consuming the purest form of a food will go further towards satisfying your cravings than a less potent form of the same food. For example, if you are craving chocolate, go for the organic, dark variety rather than a typical milk chocolate candy bar (which is more sugar and chemicals than real chocolate anyway). Because the intensity of the flavor is less with these types of foods, the likelihood that you will over indulge your craving is higher.

I am a total choc-o-holic myself so I can certainly empathize on this. I keep a bar of the darkest organic chocolate I can find on hand in my freezer. That way it is on hand to help satisfy any cravings. I find that just 1 or 2 small squares will curb the craving (versus an entire regular candy bar). Additionally, the darker chocolates are typically lower in calories and sugar than milk or semi-sweet chocolate and they contain more antioxidants and other beneficial aspects of chocolate. “Healthy” chocolate…who knew?

1. Drink plenty of water

1. Sometimes, our brains misinterpret feelings of hunger for feelings of thirst. Drinking plenty of plain water. (not juice, not soda, not tea- unless it’s non caffeinated herbal tea) Water, not only makes you feel fuller so you will be less likely to over eat, but it also helps rid the body of toxins. Try to drink half your body weight in ounces of water each day. So if you weigh 200 lbs. you would want to shoot for a goal of 100oz of water daily.

1. Avoid artificial sweeteners and “low fat” varieties

1. Artificial sweeteners may seem like the answer to the insulin resistant person’s prayers…all of the sweet goodness without raising blood sugar or insulin. Sweet! (pun intended) However, my experience has shown that it may be more of a curse than a blessing in that it only serves to perpetuate sweet cravings. Foods that are the “low fat” variety usually contain more sugar than their full fat counterparts. This is because to preserve some essence of the taste and satisfaction you get from eating that food, they add in more sugar!

1. Take a high quality multi vitamin and mineral supplement

1. Some cravings can be related to deficiencies in certain nutrients. For example, research has shown that some individuals who crave chocolate are deficient in magnesium. It is also well known that chromium deficiency can potentiate carbohydrate cravings. Supplementing these people with magnesium and chromium can help alleviate the cravings.

1. Avoid blood sugar spikes

1. Don't eat your daily portion of carbs all at once! Instead consume carbs gradually, throughout the day, while also eating protein and/or fat. You will probably feel better when you do this. This prevents insulin spikes and keeps your blood sugar stable - which means, among other benefits, you’ll be less likely to get hunger pangs.

I know cutting back on carbohydrates can be quite a challenge. Carb cravings can be like an addiction in some people. Therefore, it takes persistence rather than will power to manage them. Don't beat yourself up if you "slip up" but rather just try to get back on track and avoid that sugar! Reducing your carb intake gradually can help this.

Remember: When you change your diet gradually, you allow your brain to revise neural networks that support your high-carbohydrate consumption. This yields lasting behavior change that enables you to leave unhealthy eating habits behind permanently.