Do you often find yourself giving in to cravings and completely wrecking your efforts to lose weight or maintain your healthy eating habits?

If so, I’ve got a few suggestions on how I beat my own cravings that I get every now and then. 

First and foremost, the easiest way to get rid of your cravings for unhealthy food is to…


When we eat unhealthy food, guess what. Our bodies crave to eat more unhealthy food.

There are scientific reasons for this I won’t get into, but if you eat crappy food, you’ll want to keep eating more crappy food.

This is especially true for sugary sweet foods. Sugar is addictive. Some studies say that sugar is even as addictive as cocaine.

The more sugary food you eat, the more cravings for sugary food you’ll have. Conversely, the less sugary food you eat, the less cravings for sugary food you’ll have. 

When you start eating whole foods and stop eating processed foods, fast food and sugary food, your body detoxifies itself and the cravings for unhealthy food dramatically decrease.


This is how I eat. Every day I have one big meal and 5 snacks or what I call “mini-meals.”

My one big meal is almost always a chicken or tuna salad. My smaller mini-meals usually consist of one or two foods.

Here’s a few examples of mini-meals I often eat….

1. Protein shakes
2. Snap peas or baby carrots and hummus
3. Sliced apple and almond butter
4. Almond nuts
5. Boiled eggs
6. Tuna Creations
7. Cottage cheese
8. Greek yogurt
9. Bone broth
10. Strawberries and blueberries
11. Turkey roll
12. Cup of Quinoa and diced chicken
13. etc. etc. 

Here’s 10 of my favorite snacks I enjoy.

The beauty of this eating plan is that you NEVER GO HUNGRY. So you never have the opportunity to get cravings. Using the 1-5 plan I eat about every 2 – 2 1/2 hours. 

Just about the time I’m starting to get hungry is when I eat another healthy snack (mini-meal). So I don’t experience hunger cravings throughout the day.

Yes, I’ve Intermittent Fasted.
Yes, I’ve done the Keto Diet. 
Yes, I’ve eaten the “Paleo Way.” 

I’ve done all those eating plans. But the one I’ve been able to stick with most easily is my 1-5 eating plan.


This is one of my go-to tricks to get me to my next meal.

If, by chance, I start getting a little hungry and I know it’s too early to eat my next meal, I’ll pop some gum into my mouth.

My favorite gum is Mentos Pure Fresh. 🙂

It works. What can I say.

The moment I start chewing gum, my hunger goes away. I know it’s only temporary, but it gets me over the hump.


Make it a point to drink plenty of water. Quite often, feelings of hunger between meals are really your body trying to signal thirst. 

By keeping a bottle of water with you all day and making it a point to take constant sips throughout the day, you will keep hydrated, feel better, and eliminate one common cause for cravings to happen.

I even use a little device called an “Ulla” that I strap around my water bottle that blinks when it’s time for me to take a drink of water (I love gadgets!).


Most of your cravings come from eating fast carbs. They’re called “carb cravings.” So ditch the carbs (not all, but most) and start eating more protein. 

When you eat protein, it will act as a hunger suppressant and it will keep your blood sugars stable (spikes in blood sugar are what often cause cravings). 

That’s why you don’t want to skip meals as well. When you skip a meal, your blood sugar drops and it will increase your potential for having cravings. 

So those are some simple things I do to do away with any food cravings I might get.

When I was an unhealthy eater, I used to suffer from food cravings at all times of the day.

Now days, after eating “clean” for 5 years, I rarely have a food craving.

David Frey

Author and Creator of the Willpower Secret Sustainable Habits Program