Food cravings are the worst. Thanks to biological and social factors, cravings are almost impossible to avoid. No wonder cravings hit so hard as soon as we start changing our diets. So what are we supposed to do? Instead of rewiring our brains and adopting a hermit lifestyle, we can defend ourselves with a little advance planning and extra awareness about why and when cravings hit the hardest. When your body is this low on fuel, it may signal a craving for sugar or other simple carbohydrates because those are the fastest way to get glucose back into your system and recover your energy levels. Strategy: Keep an eye on your hunger level. How much water, exactly, depends on your body composition and diet, but six to eight glasses is a good starting point. Drink more if you have a steady workout routine. If you find it tough to remember, carry a reusable water bottle with you.
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NCBI Bookshelf. Bonnie J. Spring, 1 Regina Pingitore, and Jen Schoenfeld. Investigators have shown great interest in diets that can optimize performance in the workplace, the athletic field, and military combat situations Kanarek and Marks-Kaufman, ; Lieberman, ; Logue, ; Spring, Among the candidate food constituents that might enhance performance, carbohydrates have long been accorded a special place. For example, since , carbohydrates have commandeered the largest share of the U. This chapter discusses the effects of carbohydrates on mood, cognitive performance, satiety, and physical endurance. The information presented here suggests that behavioral effects are systematically influenced by the caloric and macronutrient compositions of the meal, especially by its ratio of carbohydrate to protein; by the time of day it is consumed; by individual differences, including the temperament and usual eating habits of the consumer; and by the surrounding psychological context, including the influences of motivation and stress. Ironically, two folk beliefs have supplied much of the impetus behind research on carbohydrates and behavior Spring and Alexander, One folk wisdom prescribes how to acutely achieve peak performance, suggesting that ingestion of simple sugars can attain this objective. The other specifies how to attain performances that need to be elicited long after eating or sustained at a high level for a prolonged period of time.