Managing cravings the key to shredding 4kg in 3 weeks – and successful long-term weight loss

New Australian research from the CSIRO reveals how to dramatically improve your chances of weight loss.

One of the biggest threats to successful weight loss is cravings, Australian researchers have found.

Two-thirds of Australians surveyed by the researchers report they constantly struggled to resist higher levels of cravings, while more than eight in 10 say it would be easier to lose weight without cravings.

One in five of the 330 people surveyed also say they have made more than 25 unsuccessful attempts to actively manage their weight.

CSIRO Total Wellbeing dietitian, Pennie McCoy, says: “Often people crave foods that have those sensory values – they might be a salt, high sugar, high fat or crunch factor.

“So it’s understanding what the cravings are and finding alternatives. For example, if you find that you are craving a high crunch or a high salt factor, and might be looking out for crunchy chips, you might swap those out for a healthier alternative, which might be some air-popped popcorn or some dry-roasted almonds.”

Controlling cravings is an important part of sustainable weight loss.

The survey results prompted CSIRO researchers to embark on a study to see whether a different approach to getting started on a diet program could help address cravings early on and reduce the risk of weight loss failure.

As part of the study, participants engaged in three weeks of partial meal replacement (two shakes to replace breakfast and lunch, followed by a healthy wholefood dinner) before transitioning to the CSIRO Total Wellbeing Diet’s high protein, low-GI wholefoods program.

People who start strongly in the first three weeks of a weight loss program lose 3.5 times more weight after 12 weeks, than those who struggle to start.

The results of the study support this. On average, participants who completed the study program lost 4.1kg in the first three weeks of using meal replacement shakes within their diet, and 80 per cent of people reported feeling better at controlling their cravings.

Addressing cravings early on can reduce the risk of weight loss failure.

By week six, participants lost an average of 5.9kg, two-thirds achieved a clinically significant weight loss, and confidence in their ability to resist cravings increased by 19 per cent.

CSIRO report author Dr Gilly Hendrie says the findings are a welcome development in providing an alternative start to weight loss.

“There is no one-size-fits all approach to healthy weight loss,” she says. “We know that people who experience higher than average cravings not only have more weight to lose, but also lose less weight than others. Evidence from our study shows that a supported transition using meal replacements to a wholefoods diet can help people lose weight, learn to eat well and adopt healthy practices.”

CONQUERING CRAVINGS

The CSIRO launched its Total Wellbeing Diet Fast Start in December, which offers the option of using meal replacement shakes before transitioning to the high-protein, low GI wholefoods program.

Cravings were a big problem for Adelaide social worker Deb, who was part of the CSIRO study. She says she has struggled with her weight since the 1980s and has lost count of the number of diets she has tried.

But after the Fast Start program, she lost 18.9kg, and conquered a decades-long craving for hot chips.

Deb before the program.

Deb after the program.

“That was my downfall. I would always have cravings for hot chips and carbs,” she says.

“But I found doing the meal replacement shakes was really great because they were tasty and I actually found I wasn’t having any cravings.

“I knew things had changed when my work colleagues ordered some hot chips and, funnily enough, all I could smell was the fat in them. I had no desire to eat them because I was content and happy with what I had.”

FINDING A BALANCE

Dr Paige Brooker, CSIRO research projects officer, says while meal replacements are restrictive, it is balanced by the fact that there is one wholefood meal a day and snacks.

“We find that the more restrictive that something is, then the greater the likelihood that they could revert to their old ways (of eating),” she said.

“So it’s really not a long-term solution at all. This strikes a good balance and allows people the opportunity to understand their cravings and learn what to do about them, while still getting results.

“Managing cravings is really important in weight loss. We’ve found in the literature that they’re strongly associated with body weight and also successful weight loss.”

Brooker says they found people’s hunger decreased during the first three weeks of the program.

“We found that cravings reduced, and we did find significant weight loss,” she says.

CSIRO Total Wellbeing Diet member, Deb from Adelaide, who has lost more than 18kg overall by starting with meal replacement shakes in her diet. Picture: Supplied

HOW TO MANAGE YOUR HANKERINGS

• Keep foods that you do crave out of sight and out of mind.

• When you have those cravings, have portion-controlled versions of those cravings.

• Find alternatives – for example, create a small grazing platter that has a few different foods that will satisfy the sweetness, saltiness, texture, etc, that you are craving.

• Be prepared – have healthy alternatives handy so you are less tempted when the cravings hit.

• If embarking on a weight loss program, ensure it is backed by science and provides the support to make achievable and sustainable changes that are right for you.

Source: Pennie McCoy, CSIRO