How to incorporate the foods you're craving into your meals without losing progress

21 Apr 2020

Are you doing cheat meals? Don’t! Do this instead.

Do you feel like you’re losing your mind after a burger? Maybe pizza or ice-cream?

Food cravings are normal. After leading a healthy diet for a while, they usually change and get more aligned with your diet rules, sometimes they disappear just as they came – in a blink of an eye, but sometimes they linger…

What to do when your food cravings just won’t go away

Some people, when on a diet, notice a desire for specific foods that just won’t disappear. In this case – when a food craving is bugging you for a few days (or more), it’s best to incorporate it into a normal meal.

Few rules apply though:

  • Be honest with yourself. If you can push it away, do it. You’re still on a diet – with a specific goal, remember?
  • If you decide to follow your food craving, portion control will be extremely important. If you know that what you’re craving is your trigger food (you always go overboard with it) try to avoid this situation.
  • Combine it with your diet champions like non-starchy vegetables.

How this tactic looks in practice


Use your regular plate and divide it into quarters.

1 - Unstarched vegetables

Best choices: leafy greens, carrots, celery, red beets, garlic, onions, green beans, bell peppers, cucumber, tomatoes, cruciferous vegetables (cauliflower, broccoli), artichokes, mushrooms

Portion: 2 fists or more if you're hungry.

2 - Whatever you desire

Portion: Fill only 1/4 of your plate with desired food.

Examples: burger, slice of pizza, french fries, pasta bolognese...


Use a dessert serving bowl and divide it in quarters.

1 - Healthy desert base

Best choices: low-fat ice cream, greek yogurt, mashed avocado with raw cocoa powder and sweetener, berries, protein cream, cottage cheese with protein powder

Portion: 1/2 of your bowl

2 - Whatever you desire

Portion: Fill only 1/4 of your plate with desired food.

Examples: ice cream, cake, cookies, milk chocolate...