Dear Lynn: I am 5'2" tall, weigh 145 pounds, and am having trouble losing weight. I think I am addicted to sugar and fat, especially chocolate. I'm not necessarily an over-eater; I just have seemingly uncontrollable cravings! Other than the sugar, I eat a pretty balanced diet. (I am also on an antidepressant for ADD, could this be affecting my appetite?) If you have any suggestions, I'd be grateful. Thanks

--Brandie

Dear Brandie:

There is some indication that women who are overweight may actually crave more sweetened fats, such as chocolate and ice cream. To deal with the cravings, try these suggestions:

• Mini-meals: Eat small meals at regular intervals, ideally every two to four hours. Eating smaller amounts of food more frequently will often stop cravings.
• Eat protein and a little fat: Try to include some protein and small amounts of fat in each of your meals. Often women try so hard to limit fat that we don't get ENOUGH protein or fat -- which in itself can cause hunger and possibly cravings. Protein foods include dairy products such as skim milk and non-fat yogurt as well as beef, chicken, fish, peanut butter, eggs, legumes and tofu. You could try:
  • half a turkey sandwich with an apple;
  • a small container of yogurt with whole grain crackers;
  • one to two ounces of cheese with a piece of fruit.
  All contain protein and some fat, as well as carbohydrates.
• Try to relax: Stress can often cause carbohydrate cravings. If you feel you're under stress, try a stress-management course or relaxation exercises.
• Exercise: Lack of exercise can contribute to stress, so make sure you get regular exercise at least every other day.
• Don't skip meals or restrict calories: Restricting calories too far can cause hunger, which we can interpret as cravings. Allow yourself to eat when you are hungry. Avoid skipping meals. Make sure you are eating at least 1,600 calories per day.
• Get some rest: Make sure you get enough sleep. If you're so busy that you don't have time to sleep, try to rearrange your schedule. If you have enough hours of sleep but don't feel it is quality rest, talk to your physician. It could be stress, lack of exercise or a medical reason. People who are chronically tired often overeat carbohydrates.
• Eat carbohydrates wisely: Make sure the carbohydrates you do eat are nutritious ones! Fruits, vegetables and whole grains contain essential vitamins and minerals as well as carbohydrates. These are preferable to candy and nutrient-poor sweets.
• Go easy on the caffeine. If you drink more than two cups of coffee or two cans of soda each day, try to cut back. Caffeine seems to make sugar cravings worse.

As for the medication, many drugs do interact with the foods we eat. Talk with your doctor about your medication for ADD, and let him or her know your concerns. There may be another medication that won't affect your appetite.

Good luck dealing with these issues!

Sincerely,
Lynn Grieger, R.D., C.D., C.D.E.