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7 Science-Backed Strategies to Curb Summertime Carb Cravings

The AHA! Team — Mon, 21 Jul 2025 05:26:29 +0000

Dr. Don Colbert – As the mercury climbs, so too can our hankering for cold beers, sugary smoothies, and carb-heavy treats. Left unchecked, these cravings can derail even the best intentions. Fortunately, research offers clear, practical tactics to keep those impulses in check—so you can enjoy the season without sacrificing your health. Below, you’ll find seven science-backed strategies (and real-world stats) to help you stay on track all summer long. 1. Stay Hydrated-Thirst Often Masquerades as Hunger Why it works: Dehydration blunts your satiety signals, making you more likely to reach for quick-energy carbs. A landmark study from the University of Birmingham found that drinking 500 mL of water 30 minutes before a meal led participants to consume 75–90 fewer calories, on average, compared to those who drank no water beforehand (Stookey et al., 2012). Dr. Colbert’s tip: Keep a tall glass or reusable bottle by your side. Aim for 8–10 cups of water daily—and chug 8 oz before each meal. On hot days, mineral-rich sparkling water or herbal iced teas count, too. 2. Pack in the Fiber-Slow Digestion, Slower Cravings Why it works: Fiber not only bulks up your meals but also slows carbohydrate absorption, flattening blood sugar spikes that trigger rebound cravings. A meta-analysis in the Journal of Nutrition showed that for every additional 10 g of fiber consumed daily, people eat 130 fewer calories overall (Clark & Slavin, 2013). Dr. Colbert’s tip: Reach for fresh berries, peaches with skin, chilled edamame, or a big mixed-green salad topped with chickpeas or black beans. An extra 5–10 g of fiber at lunch can make all the difference by afternoon. 3. Use Targeted Supplements-Your “Craving Blockers” Why it works: Certain supplements can blunt carb absorption or support insulin sensitivity. For example, white bean extract (Phaseolus vulgaris) has been shown to reduce post-meal blood glucose by up to 20% (Udani et al., 2004), while medium-chain triglyceride (MCT) oil can boost ketones and promote satiety (St-Onge & Bosarge, 2008). Dr. Colbert’s tip: Try 500 mg of a clinically studied carb-blocking formula with your largest carb meal. Or stir 1 Tbsp MCT oil into your morning smoothie—just be sure to ease in (start with 1 tsp) to avoid digestive upset. 4. Practice Mindful Eating-Savor Every Bite Why it works: Distracted eating (TV, phones, driving) disconnects you from your body’s fullness cues, often leading to over-consumption of high-glycemic foods. In controlled trials, mindful eaters consume 25% fewer calories at lunch and report greater post-meal satisfaction (Kristeller & Wolever, 2011). Dr. Colbert’s tip: Eat without screens. Take at least 20 minutes per meal, pause between bites, and rate your hunger on a 1–10 scale before and after eating. When your score hovers around 3–4, it’s time to stop. 5. Leverage “If-Then” Planning-Outsmart Your Impulses Why it works: Implementation intentions (“if-then” plans) turn good intentions into action. A seminal review in Psychological Bulletin found that people who set specific if-then rules (e.g., “If I feel a sugar craving, then I’ll chew sugar-free gum”) are 300% more likely to follow through than those with vague goals (Gollwitzer & Sheeran, 2006). Dr. Colbert’s tip: Write down two personalized plans before the weekend: If I crave chips while watching TV, then I’ll munch on air-popped popcorn. If I’m tempted by an ice-cream truck, then I’ll drink a sparkling probiotic water first and re-assess. 6. Prioritize Protein & Healthy Fats-Cravings’ Natural Opponents Why it works: Protein and fats slow gastric emptying and stimulate satiety hormones (GLP-1, CCK). In one study, subjects who ate 30 g of protein for breakfast had 60% fewer cravings mid-morning compared to a carb-heavy meal (Leidy et al., 2015). Dr. Colbert’s tip: Upgrade your BBQ sides—swap potato salad for a Greek yogurt-based tzatziki dip with veggies, or add grilled salmon to your greens. At snack time, reach for a handful of almonds, a hard-boiled egg, or guacamole with cucumber slices. 7. Optimize Sleep & Stress Management—Tame the Hormones Why it works: Poor sleep elevates ghrelin (the “hunger hormone”) and lowers leptin (the “I’m full” hormone), driving carb cravings by up to 30% (Spiegel et al., 2004). Chronic stress spikes cortisol, which also promotes sugar-seeking behavior. Dr. Colbert’s tip: Aim for 7–8 hours of shut-eye nightly. Wind down with a tech-free ritual (reading, gentle yoga, magnesium bath). When stress hits, try a 5-minute breathing break (inhale for 4 counts, exhale for 6)—research shows it can drop cortisol by 20% in under 10 minutes (Jerath et al., 2006). Wrapping Up Summertime shouldn’t mean submitting to carb cravings. By staying hydrated, loading up on fiber, using smart supplements, eating mindfully, planning ahead with if-then strategies, prioritizing protein/fats, and safeguarding your sleep and stress levels, you’ll not only beat cravings but also sustain energy, focus, and overall well-being. Fun fact: Americans, on average, eat just 16 g of fiber daily—far below the recommended 25–30 g. Boosting even 5 g can dramatically improve appetite control and gut health (USDA, 2020). Ready to take control? Pick one strategy this week, track your progress, and savor the health (and confidence) that comes with powering through summer—carb cravings and all. Dr. Colbert’s 21 Day Keto Zone Looking for more direction on how to beat carb cravings, need accountability, and crave a supportive community? Join Dr. Colbert’s free 21-Day Keto Zone Challenge—a low-carb jumpstart designed to help you build lasting habits, crush cravings, and boost energy. You’ll get daily tips, meal ideas, and live Q&A’s straight from our expert team, plus friendly encouragement from fellow challengers. Ready to take the next step? Click here to join: https://divinehealth.com/challenge And don’t forget to connect with our Keto Zone Facebook group, click the link and request to join the group and someone will approve you the same day. facebook.com/KetoZoneGroup! References Clark, M. J. & Slavin, J. L. (2013). The effect of fiber on satiety and food intake: A systematic review. Journal of Nutrition, 143(4), 395–402. Gollwitzer, P. M. & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Psychological Bulletin, 132(2), 169–188. Kristeller, J. L. & Wolever, R. Q. (2011). Mindfulness-based eating awareness training for treating binge eating disorder: The conceptual foundation. Eating Disorders, 19(1), 49–61. Leidy, H. J. et al. (2015). Higher protein intake preserves lean mass and satiety with weight loss in pre-diabetic women. Journal of Nutrition, 145(12), 2375–2382. Spiegel, K., Tasali, E., Penev, P. & Van Cauter, E. (2004). Sleep loss: A novel risk factor for insulin resistance and Type 2 diabetes. Journal of Applied Physiology, 99(5), 2008–2019. St-Onge, M. P. & Bosarge, A. (2008). Weight loss diet that includes consumption of medium-chain triacylglycerol oil leads to greater weight and fat mass loss than does olive oil. American Journal of Clinical Nutrition, 87(3), 621–626. Stookey, J. D. et al. (2012). Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity, 20(8), 1675–1682. To read the original article click here.

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The “No Weight Gain” Holiday Eating Plan!

AHA Publisher — Thu, 09 Dec 2021 08:00:59 +0000

Dr. Don Colbert – It may seem futile, difficult, or discouraging to eat healthy during the Holiday Season. But take heart, you CAN enjoy a wonderful Holiday Season and delicious foods without weight gain! We have a “No Weight Gain” Holiday Eating Plan for you today. It’s your guide to easy, healthy eating throughout December while still enjoying delicious festive foods. You can do it! Here’s how. The “No Weight Gain” Holiday Eating Plan How can you enjoy festive foods and not gain weight this Holiday Season? Try these 5 simple tactics with Holiday eating: 1. Avoid the All-You-Can-Eat Mentality It’s easy to overeat for 30 or more days between Thanksgiving and New Year’s Day. However, this won’t help your health journey, and may sabotage all the hard work you’ve already done throughout the year. Instead, decide which days you’ll let loose a bit, and then stick with your normal healthy eating plan on the other days. For example, you may decide you want to really enjoy festive foods and gatherings on Thanksgiving, Christmas and New Year’s Day. This accounts for only 3 days or less than 10% of the “season.” On the other days, remain steadfast with healthy eating. Then, enjoy these 3 days without guilt! 2. Avoid Refined Carbs and Stay in the Keto Zone® Believe it or not, it is possible to eat healthy and stay in the Keto Zone® during the Holiday Season. How? First, follow our first tip and eat as normal except for a few festive days (if you’d like). Then, try swapping out some of the typically sugar-laden holiday foods with Keto healthy versions. For example, try our: Dr. Colbert’s Keto Coffee with Keto Zone® MCT Oil Powder – Caramel Spiced Keto Hot Chocolate Peppermint Mocha Delicious Holiday Appetizers Smart Holiday Foods Swaps Healthy Keto Zone Eating at Holiday Parties and Restaurants Bring keto dishes to parties so you know you’ll always have something to enjoy. Lastly, use our next tip to get right back on track when you do stray! 3. Use Smart Tools to Get Back & Stay in Ketosis: Intermittent Fasting, Instant Ketones and Anti-Bloat Smoothie We all know it’s easy to fall into unhealthy eating every once in a while. Perhaps, you’ll splurge at a spur-of-the-moment holiday party or get together. It’s okay, we have a plan to get right back on track! When this happens, do not wallow in unhealthy eating day after day simply because you fell off the wagon. Instead, make the next day count and get back to healthy eating with these tools: Intermittent Fasting: You can feel healthy and lean in no time with intermittent fasting. The easiest method is to stop eating at 7:00pm every night, and resume at 11:00 am every morning. During the morning before 11:00, you can have non-carb drinks such as Dr. Colbert’s Keto Coffee with Keto Zone® MCT Oil Powder – Caramel. Intermittent fasting offers many health benefits, encourages healthy weight changes, and promotes ongoing healthy eating (1). Instant Ketones: If you fall out of ketosis, you can get back into it quicker than you might think. While reducing carbs, add Keto Zone® Instant Exogenous Ketones Powder. These exogenous ketones will help your body begin to use ketones as energy again, help you avoid the keto flu, and promote satiety. Ketones are a great tool to stay healthy during the Holiday Season. Anti-Bloat Smoothie: You can also use our Keto Zone Anti-Bloat Smoothie (add Keto Zone® Instant Exogenous Ketones Powder for even better results!) to help rid your body of excess fluid retention, while flooding it with nourishing ingredients. This mental shift from overeating to healthy foods can really help you get back on track. Then, once on track, start back with daily healthy eating using the Keto Zone Diet Book. It’s your one-stop-shop for a healthy, Keto Zone lifestyle! 4. Stay Social and Active It’s much easier to feel unhealthy, sulk, and go down the spiral of weight gain if you keep to yourself. Instead, stay active and social, as much as possible, in winter months. For example, maintain an exercise program by enlisting a friend or an accountability partner. It’s also much easier to stick to healthy eating when others are doing so as well during the Holidays. Find a friend who values healthy eating, too. Enlist others to encourage positive, healthy habits! 5. Keep Track of Holiday Eating & Don’t Quit! Another great tool for successful Keto Zone eaters is a food journal during Holiday eating. Why? A food journal helps you acknowledge what you’re eating and how it affects you, rather than losing track. You can use a pen and paper and write down your intake. Or try a food diary App. For even better results, become familiar with the carbohydrate values of foods and keep tabs of total carbohydrates per day as you go. There’s nothing magic about food diaries, but they do promote healthy weights and compliance to eating plans. In fact, food diaries have shown significant results in fat loss in those who keep a diary versus those who don’t (2). In addition, monitoring your weight is helpful, especially through the Holidays. Some studies have also found that daily weighing, just through the Holidays, helps those looking to stay on track (3). On the other hand, many people feel like it’s time to relax and sort of “quit” on the year in terms of healthy eating. They choose to wait until the New Year to tackle goals again. If you can manage, decide instead to get a jump start on the year and eat healthy now! Quitting on healthy habits will only serve as a set back once the New Year starts again. Want more encouragement for healthy Keto Zone eating? Check out these Tips to Stay on Track with Keto Zone from real Keto dieters! Why Do Some Adults Experience Weight Gain During the Holidays? Unfortunately, holiday weight gain is a reality for many adults. In fact, most studies show a gain of 1-5 pounds, with a lesser amount among young people, such as those who are college-aged, and more among adults who are already overweight (4, 5). Why do adults gain weight? And why do overweight adults experience this most? There are many reasons. They may include: Carbohydrate-rich sugary foods are even worse when your body is overweight, and your cells are insulin resistant. For many overweight adults, sweets are a downward spiral of fat storage and insulin resistance. More sweets equal more fat storage, more fat storage equals more insulin resistance, which equals even more fat storage when you eat sweets. See how this could be especially problematic during the Holidays? Of course, Keto Zone removes the sugar. Our bodies fight for homeostasis. When you make changes to an overweight body, unless drastic such as Keto Zone, it will fight to resist weight loss and maintain its mass. In fact, studies show that even if you’ve worked hard all year and achieved some weight loss, various neuroendocrine, metabolic, and behavioral mechanisms are set in motion to counteract it (6, 7). Unless, you’ve used a method that completely changes the way your body produces energy and metabolizes food, as with Keto Zone. Frustration can easily set in when you don’t see results. If overweight, and barely seeing the scale move, it can be especially tough to stick to a plan during the Holidays, when seemingly everyone else can eat what they want. Thankfully, the Keto Zone lifestyle produces results effectively and efficiently. The holiday season is hallmarked by food traditions. It can be especially tough for anyone who grew up with traditions and celebrations that center on eating. Foods are certainly a great part of celebrations, but you can take steps to take the focus off eating and increase activities together. Bottom Line It’s a wonderful time of year, full of wonderful foods. With the Keto Zone, you don’t have to miss out! In fact, you can enjoy delicious keto foods, Holidays feasts, and wonderful times with family and friends. Stay on track through the end of this year with our “No Weight Gain” Holiday Plan! To read the original article click here.

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Processed Foods Make Up 60% of the American Diet?! Healthy Swaps to the Rescue!

AHA Publisher — Fri, 11 Oct 2019 07:00:42 +0000

Rachael Link, MS, RD via Dr. Axe – Processed foods are a tricky subject. Bread, for example, is a processed food, even if it’s homemade; you don’t just nibble on grains, you process them into a loaf. Nut butters are processed, too, when they’re churned into a creamy spread. Processed foods have become a pantry staple in households across the globe. Dig a little deeper into nearly any kitchen and you’re sure to find a jar of tomato sauce, some canned vegetables and a few frozen foods lurking in the freezer. But with a slew of recent studies showing that these common ingredients may actually do more harm than good when it comes to your health and may even be linked to a higher risk of death, many people have started to wonder whether it may be time to start making some swaps in their daily diets, whether you’re following a vegan, Paleo or ketogenic diet (or any kind, for that matter). So is bread a processed food? Is rice a processed food? And what are processed meats exactly? Keep reading for everything you’ve ever wanted to know about processed foods, plus how they can affect your heath. What Are Processed Foods? Stats & Facts About Processed Food Consumption Processed foods are a tricky subject. Bread, for example, is a processed food, even if it’s homemade; you don’t just nibble on grains, you process them into a loaf. Nut butters are processed, too, when they’re churned into a creamy spread. In fact, any food that hasn’t been directly pulled out of the ground and eaten is technically processed, including frozen fruits or canned veggies. So what is processed food? The official processed food definition encompasses any food that has undergone some type of change before it’s ready to eat. This can range from processed meats or produce that have simply been frozen to extend longevity all the way to unhealthy processed foods like chips or nuggets that have undergone extensive changes in order to achieve a specific taste, texture and appearance. According to a study in the medical journal BMJ Open, foods like soda, cereal, cookies and frozen dinners are all considered “ultra-processed foods,” or “formulations of several ingredients which, besides salt, sugar, oils and fats, include food substances not used in culinary preparations.” It might not come as a huge shock that Americans eat a lot of these foods, but what might surprise you is the extent to which we’re binging on them. A study published in the journal found that 58 percent of the average American’s daily energy intake comes from ultra-processed foods like cakes, white breads and sodas. And if that wasn’t bad enough, the study also found that 90 percent of Americans’ “added sugar intake” comes from ultra-processed foods. In fact, sugar makes up about 21 percent of the calories in ultra-processed foods; in processed foods, that number dwindles down to about 2.4 percent. The hidden sugars found in these foods, often disguised as different types of artificial sweeteners, are believed to be responsible for a variety of health conditions, ranging from obesity to type 2 diabetes to migraines. Is sugar bad for you? YES. In fact, studies have shown that consuming more than 25 percent of daily calories from added sugar may be associated with a significantly higher risk of death from heart disease compared to consuming less than 10 percent. Therefore, it’s really not much of a stretch to say that added sugars are killing us. Processed Foods vs. Ultra-Processed Foods vs. Unprocessed Foods So what is processed food and how can it affect your health? It’s important to remember that not all processed foods are created equally and there’s certainly a spectrum when it comes to processed food – for instance, chowing down on Twinkies is certainly not the same as adding frozen spinach to your smoothies, even though they’re both technically processed. Ultra-processed foods are that foods that have undergone significant processing and often include a long list of ingredients, many of which you would expect to find in a science lab rather than a kitchen. This generally encompasses most of the “bad processed foods,” including things like frozen meals and convenience foods, sodas, store-bought cakes and cookies, boxed dessert mixes, chips, pretzels, crackers and more. Processed foods, on the other hand, can include pre-packaged ingredients such as pasta sauce, salad dressings and bread. While these foods are likely okay in moderation, it’s still best to make your own at home whenever possible to cut down on the added ingredients and stay in control of what you’re putting on your plate. Minimally processed foods are better a better option and are generally considered the most healthy processed foods you can eat. This can include options like extra virgin olive oil, ground meats, plain yogurt, natural nut butters, canned and frozen vegetables and fruits that have been processed at their peak to optimize freshness and nutrition. Finally, unprocessed foods are unaltered ingredients that are found in their natural state. Fresh fruit, wild-caught fish, veggies, nuts and seeds all make the list of non processed foods and can all be enjoyed as part of a healthy, well-rounded diet. Top 17 Processed Foods to Avoid Wondering which foods you should kick to the curb and eliminate from your diet altogether? Here is a list of the top 17 processed foods to avoid for weight loss, heart health, improved energy levels and more. 1. Processed meats (bacon, salami, cold cuts, etc.) 2. Instant noodles 3. Convenience meals 4. Sugar-sweetened beverages (soda, sweet tea, juice, sports drinks) 5. Microwave popcorn 6. Refined vegetable oils 7. Potato chips 8. Margarine 9. Store-bought cookies, cakes and pastries 10. Artificial sweeteners 11. French fries 12. Granola bars 13. Flavored yogurt 14. Breakfast cereals 15. Refined grains 16. Candy bars 17. Fast food Side Effects of Processed Foods Unhealthy processed foods are often low in nutrients, supplying little more than extra calories, fat, sugar and sodium without providing the vitamins, minerals and antioxidants that your body needs to stay healthy. Loading up on these nutrient-poor foods can increase the risk of weight gain and nutritional deficiencies, which may potentially lead to conditions like anemia, osteopenia and other vitamin and mineral deficiencies. Because many processed foods are also loaded with added sugar, frequently indulging in these unhealthy “bad food” options can also promote poor eating habits, such as food addiction and overeating. Plus, overdoing it on the processed junk may also increase your risk of serious health problems. For example, a 2018 study examined the medical records and eating habits of 104,980 healthy adults and found that a 10 percent increase in ultra-processed foods in the diet correlated with a 12 percent increase in cancer risk. When analyzing the link between specific types of cancer, the study found a rise of 11 percent in breast cancer and no significant increase in colorectal or prostate cancer. Another recent 2019 study published in JAMA Internal Medicine showed that consuming higher amounts of ultraprocessed foods was linked to a higher risk of death among middle-aged adults in France. According to the study, increasing intake by just 10 percent was associated with a 14 percent higher risk of all-cause mortality. Certain types of processed foods, such as processed meats, have also been associated with chronic disease and adverse effects on health. What is processed meat? Meat products that have been cured, canned or dried like bacon, salami, jerky and corned beef are all considered processed meats, and they’re generally loaded with preservatives and additives, many of which can cause serious side effects. In fact, studies show that increased consumption of processed meats may be linked to a higher risk of coronary heart disease, diabetes and several types of cancer, including colorectal and stomach cancer. Here are some of the other possible side effects that processed foods may contribute to: • Low energy levels • Constipation • Bloating • High cholesterol or triglycerides • Acne • Increased blood pressure • Cavities • Depression • Insulin resistance • High blood sugar • Inflammation • Chronic pain How to Tell If a Food Is a Processed Food So how can you differentiate between what are processed foods vs what are healthier options on your next trip to the grocery store? The easiest way to get started is by simply looking at the ingredients label. Unprocessed foods will have just a few ingredients listed, all of which are healthy whole foods, spices and seasonings that you can easily find in the kitchen. Heavily processed foods, on the other hand, are likely to contain an extensive list of ingredients, including food additives, preservatives, synthetic dyes and more. As a general rule of thumb, try to stick to products with less than five ingredients. While this may not always be a foolproof method, it is typically a good indicator that a food may be minimally processed. Additionally, steer clear of refined grains such as white bread, pasta and rice and opt for whole-grain varieties instead. Similarly, avoid processed meats like salami, bacon and cold cuts and go for healthier alternatives like grass-fed beef, free-range poultry or wild-caught fish. Added sugars or artificial sweeteners are also a dead giveaway to help you spot processed foods. Keep in mind that many processed foods also contain added sugars masquerading as health foods, including sweeteners with “natural” names such as cane sugar, brown rice syrup, barley malt, corn syrup and agave nectar. How to Swear Off Processed Foods 1. Make gradual changes While it’s tempting to make drastic changes, you and your family will have a better chance at sticking to healthy habits if you decide on one change at a time and see it through. For example, if you usually serve soda or juice with meals, try replacing one glass with water instead. After a few days, replace another glass. Not only will this help ease you into changes mentally, but it’ll also help reduce any physical symptoms you might experience. 2. Shop with a grocery list It’s a lot easier to make healthy choices and avoid junk food when you have a list of the items you’re looking for. Make a list of the meals you’re preparing for the week and all of the ingredients required. And if you’re thinking of heading to the store without eating, forget about it. Shopping on a full stomach will make it harder to resist those foods you should avoid. 3. Shop the perimeter You’ve probably heard it before, but there’s a reason it’s advised that you shop the edge of the store and skip most of the middle aisles. Fresh produce, meats and dairy products are nearly always around the store perimeter, while ultra-processed foods get stacked on the shelves in the middle of the store. By limiting the aisles you shop, you’ll resist temptation to purchase bad-for-you foods. Similarly, hit the healthier part of the grocery store first. One of the best things about certain Whole Foods is that you enter the store in the vegetable and fruit area, so you start loading up on the best foods in the store well before you may start getting tempted by the naughty processed or ultra-processed foods in the middle. 4. Read the ingredients list If there’s something on the ingredients list of a packaged food that you couldn’t buy to use in your own kitchen – or whose name you can’t even pronounce – it’s probably highly processed and best avoided. Don’t forget that ingredients are listed in the order of how prevalent in a food they are, so it’s especially important to be aware of what’s listed as one of the first five ingredients. Or better yet, avoid foods that have more than five ingredients in them altogether. 5. Look out for added sugars Food manufacturers have gotten cleverer about how sugars are listed by using different terms in the ingredients list. One rule of thumb is that ingredients ending with “ose” are sugars: think sucrose, fructose...

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