The Reality-Checked Diet -- Week 7: Tame Junk Food Cravings
Losing weight and staying at a healthy weight for life begins with making gradual lifestyle changes you can stick with forever. The ALL YOU 12 Week Reality-Checked Diet gives you detailed week-by-week instructions to gradually change your current habits into healthier ones. You will lose weight (about 1 pound per week) without feeling deprived or overwhelmed. Each week for the next three months, we will give you a specific take-action tip to help you become a healthier you. So, jump right in and start week 7 of your 12-week program
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Congratulations! You have made it past the halfway point -- this is Week 7 of your 12-week Reality Checked Diet. After six weeks of healthful eating, cravings for the junk food you left behind may be creeping up. The Goal of Week 7 is to tame those hankerings with calorie-conscious sweet and salty treats. Instead of letting your sweet tooth lead you into the candy or ice cream aisle at the grocery store, or letting the urge for something salty drive you to rip open a bag of chips, substitute one of your between-meal snacks with a tasty treat below. Find the taste and texture you crave, and choose a treat from the list below.
Sweet and Smooth
Diet root beer float (1/2 cup low-fat vanilla ice cream and diet soda)
Small (12 ounce) vanilla skim latte
Sweet and Crunchy
1 small sliced apple with 1 ounce low fat caramel dip
1 cup crunchy cereal (such as Kashi Go Lean Crunch!™)
100-calorie pack of cookies
Salty and Smooth
whole grain tortilla with melted string cheese
1 Tablespoon peanut butter on 1/2 of 100 calorie English muffin
Salty and Crunchy
100-calorie bag of popcorn with a sprinkle of salt
20 almonds
100-calorie pack of chips
Chocolate
Portioned ice cream sandwich (such as Skinny Cow)
Fat-free chocolate pudding cup with 1/2 cup raspberries
Chocolate mint patty (such as York Peppermint Patty)
6 Hershey Kisses
TIP: Keep foods you're likely to indulge in out of reach -- in the back of the refrigerator or pantry. Research shows the easier junk food is to get a hold of, the more likely you are to eat it.