A landmark scientific study of carb cravers demonstrated that these individuals consume 800 calories on average more per day than people who do not have this syndrome. Unless you can get this problem under control you will not be able to lose significant amounts of fat. EATING FAT DOES NOT MAKE YOU FAT-EATING EXCESSIVE CARBS MAKES YOU FAT. PERIOD!!!

Here are a few strategies that have been shown to help:

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One of the most common causes of carb craving is depression/stress/anxiety. Carbs help relieve these by releasing serotonin in the brain. The effect is short lived however and when it wears off you are off to the races (or the cupboard). Exercise, vigorous exercise, has been scientifically proven to raise serotonin as high as the SSRI anti-depressants (Prozac, Zoloft, Celexa, Paxil etc). So FORCE yourself to exercise vigorously at least 30 minutes a day and you wont require that bag of chips. Just make sure you don’t reward yourself for exercising with it.

cornerstone wellness protein shakeEat a high protein breakfast and lunch (or substitute with an all-natural high protein shake like the Cornerstone Meal Replacement) and high protein snacks. This will lower your insulin levels and stabilize your blood sugar, which will help immensely with carb craving. This will also help maintain muscle, which will keep you burning more calories.

healthy snacks prepare aheadPrepare ahead with crunchy low calorie and slightly salty snacks. At home and work keep cut up raw vegetables such as celery, carrots, snap peas, peppers, jicama etc in a lidded container of slightly salty water in the fridge. The crunch and the saltiness will satisfy the need at a fraction of the calories and insulin response.

club soda instead of regular sodaKeep cold club soda or sparkling water at home and work with limes or lemons that you cut and throw in. The gas will fill you up so you will feel full and there are 0 calories. Try not to drink diet sodas as the artificial sweeteners have been shown to make people seek out carbs and sweets. It has been shown that 27% of calories in America comes from beverages, higher in the South where sweet tea is one of the 4 food groups. If a 180 lb woman drank club soda instead and changed nothing else she would lose more than 50 lbs in a year.

When you eat out always tell the server to skip the bread. It doesn’t matter that it is free-I guarantee you will never not empty the basket. Also, sub out vegetables for the potato. The healthier part of a loaded potato is actually the sour cream and bacon.

tortillas weight loss starchIf you are a tortilla eater, remember a tortilla has as much carbs and calories as a slice of bread. The average Mexican American eats 12- 15 tortillas /day. Flour or corn, it makes no difference. Remember, corn is a starch not a vegetable. How do you fatten a cow? By feeding it corn.

When you go grocery shopping, don’t buy chips, crackers, cereals and other flour and starch based foods. If they are not in the house you will not eat them. Don’t worry about the kids. Remember your kids have half your DNA, if you are overweight they will be overweight especially if they are eating what you have been bringing home because of your own carb addiction. Things are hard enough for kids today. Don’t sabotage your kid’s success in life by contributing to their obesity. If you are not willing to do it for yourself, at least do it for your kids. Be a role model for healthy eating. Besides, they will find enough crap at the neighbor’s and the pesky neighbor kids wont come over because you don’t have anything they want to eat. Voila!

Continue reading Part 3 to learn about MetAssist by Cornerstone Wellness, a tablet that will help you immensely with your quest to manage your carb craving.