Invented in the second century BC, ice cream has always been the absolute favorite dessert. It consists of four main ingredients - milk, cream, sugar and a flavoring, such as vanilla beans - and is not very easy to make at home. The frozen food departments of supermarkets are full of this dessert which, although delicious, contains a lot of saturated fat and sugar, products that should be consumed in moderation; for some people, the best thing to do would be to completely stop eating it.
Steps
Method 1 of 4: Evaluate the Alternatives
Step 1. Try frozen yogurt
If you are craving sweet, cold, and creamy food, this solution may be the healthiest.
- Although in Italy there is no specific legislation on this, ice cream contains at least 10% of cream fat, while yogurt is not made with this product and can also be completely skimmed, since it reaches its density thanks to live lactic ferments..
- However, not all yogurts are created equal, some varieties contain the same amounts of sugar or fat as regular ice cream; It is therefore important to compare labels to make sure that the product purchased is the healthiest choice.
Step 2. Try frozen banana puree
It is a simple but incredibly good dessert that is prepared by peeling a ripe fruit and then freezing it and blending it until it reaches the consistency similar to that of a soft ice cream.
- Compared to a bowl of ice cream that contains 300 calories or more, an equal serving of banana puree provides only 100 calories; in addition, it is rich in nutrients such as potassium and fiber.
- Try adding a pinch of cinnamon or a sprinkle of chocolate syrup to make the banana dessert even more delicious.
- You can use any fruit you like to make a smoothie, but nothing beats banana in mimicking ice cream for texture and sweetness.
Step 3. Try a glass of chocolate milk
If you find that you always crave ice cream, perhaps your body is trying to make you realize that you need to consume more dairy products or that you have a nutritional deficiency of substances found in milk.
- A 250ml glass of chocolate milk contains around 160 calories and 2.5g of fat, but it also provides potassium, protein, calcium, and vitamin D.
- It is a sweet alternative that gives a feeling of satiety and that could make you completely forget the craving for ice cream.
Method 2 of 4: Using Psychological Tactics
Step 1. Avoid everything related to ice cream
If you realize that the mere sight of a cup triggers an insatiable desire, use the "eye does not see, heart does not hurt" technique. This means not going through the supermarket shelves where the ice creams are displayed, not going into the bars that sell them, not taking the desserts that contain them and so on.
- Do not keep them in the freezer, for any family member; if the people who live with you want ice cream, they can go to the ice cream shop and eat it before returning home.
- If the normal commute to work forces you to pass often in front of an ice cream parlor and you find it difficult to resist, change your path; plan a path without temptation.
Step 2. Learn about the triggers and commit to react differently
Maybe there is a particular event, a thought or a memory that instantly leads you to want an ice cream. Reflect on your actions, on what you said, heard and smelled just before the desire, considering whether there may be a trigger among these. If you find that there is more than one direct cause, establish an action plan to learn how to recognize it first and then react differently.
The stimuli can be marketing actions (for example a special offer at the supermarket), advertising (a giant billboard showing the new taste of the Magnum) and sounds (the song that accompanies the commercial of your favorite ice cream)
Step 3. Eat consciously
Often more food is consumed than necessary when not paying attention to the meal - absent-minded eating is a real problem. Sometimes, you can be distracted by other things that don't make you aware of the flavor and aromas; consequently, the body does not perceive the stimulus of satiety. Many people eat while watching TV, reading a book, during a movie, a game, at the bar or while chatting with friends, but all of this leads them to overeat.
- Make a commitment not to eat ice cream unless the only thing you're focusing on is food. Chances are you don't have time to focus attention alone on ice cream while you have other better things to do! If you give in and let yourself go to temptation, dedicate the moment only to the experience and enjoy every bite, to be able to consume less but with more satisfaction.
- Often, we eat absent-mindedly just because we feel the need to keep our hands busy; instead of using them (without even realizing it) to bring food to your mouth, learn to hold something inedible with your fingers to play with. You can always do this unconsciously, but it is an activity that does not interfere with nutrition.
Step 4. Invent new ways to feel good without resorting to ice cream
When you eat foods that contain fat and sugar, your body produces "opioid" substances that make you feel calm and relaxed. To get the same results without ice cream, engage in activities that trigger the same reaction; once this habit is taken, the brain will no longer need the sweet to get better.
- Do you eat ice cream because you feel sad?
- Does it represent the reward for achieving goals? Replace it with an inedible treat, like buy a new scarf, watch a new episode of your favorite TV show, or go to the theater with friends.
- Do you give it to yourself because you feel you "deserve" it at the end of the work day? Again, find other rewards - if you really want a reward in food, consider a bowl of unsweetened cereal, a cup of tea, or even a small glass of wine; these foods help you relax and prepare for the night. Better yet, find non-food related methods to calm you down, such as a warm bath with candles, a massage, or reading several chapters of a new book.
Method 3 of 4: Changing Habits
Step 1. Get plenty of rest
Getting enough sleep every night isn't easy, especially if you don't have a regular day schedule; however, make sure you rest to avoid overeating and indulging in an extra bowl of ice cream.
- Research has shown that people who get enough sleep are less likely to overeat, especially because of "nervous hunger", which is the body's reaction to great fatigue. Extreme fatigue leads to a desperate need for energy found in high calorie foods, sugar and carbohydrates.
- Lack of sleep is also responsible for the absence of the specific hormones that control appetite. Sleeping more means maintaining an adequate hormonal balance and therefore a correct stimulation of hunger that helps you manage how much you eat.
Step 2. Eat regular meals
Have you ever eaten an ice cream in the evening with the excuse of not having breakfast in the morning? Although the caloric sum of the day has not changed, this habit takes away important nutrients the body needs, resulting in overeating the next day to compensate.
- Instead of skipping meals, try to have a meal or snack every 3-4 hours while awake. this means eating about 5 times on an ordinary day.
- Spreading out all the foods you consume throughout the day helps you not feel craving for food, limiting hunger pangs and stopping those terrible energy collapses that occur when your blood sugar drops suddenly.
Step 3. Include protein meals with each meal
Many people indulge in ice cream at the end of the day because they are still hungry, as they haven't eaten enough for dinner. Protein gives a longer lasting feeling of satiety, controlling hunger pangs.
By eating them with every meal, you avoid the urge to "nibble" between the time you sit down and you shouldn't feel the sudden need for an ice cream cone while you're still dining or as a midnight snack
Step 4. Drink more water
It often happens that thirst is confused with hunger because they both trigger the same underlying symptoms.
- Drink a large glass of water before indulging in a cup of stracciatella and pistachio; chances are you feel full of liquid and no longer want to eat ice cream.
- Also, start sipping water regularly throughout the day to manage your appetite in general; in this way, you prevent hunger pangs from occurring.
Method 4 of 4: Think Different
Step 1. Be aware of what you eat
Have you ever sat in the cinema with a giant pack of popcorn and finished it even before the opening credits, without even realizing it? This is a very common behavior and occurs when people are not careful about what they eat.
- Reflect on the foods you put in your mouth, do not give yourself another bite until you have swallowed the previous one; savor each piece, so as to eat more slowly.
- Don't consume ice cream while engaging in other enjoyable activities (like watching a movie or visiting a friend) give yourself this moment only for yourself and be satisfied with the joy that comes with it.
- Before putting a spoonful of ice cream in your mouth, ask yourself these two questions: If I eat ice cream, will I lose control? Will I be ashamed and feel guilty? If any of the answers are yes, put the packaging away and do something else.
Step 2. Allow yourself to live your feelings
Another major reason people crave food like ice cream is that it gives a feeling of well-being; however, one of the reasons people want to get better is that they don't fully experience emotions.
Instead of ignoring or dismissing the feelings you have, allow yourself to feel them; if you need it, cry, let off steam with someone, write a diary, allow yourself to live the emotions instead of filling yourself with ice cream
Step 3. Find alternative techniques to manage PMS
Although it is the subject of stereotypes and jokes, this disorder leads many women to crave ice cream in the days before bleeding and this "craving" is part of the set of symptoms of the syndrome. By becoming aware of this correlation, you can avoid being an "ice cream slave" in those days.
- Eat something else. The truth is, most women burn up to 15% more calories during menstruation because the body works hard to expel the uterine lining and prepare for another cycle. It is completely normal to feel hungrier, as you need a higher calorie intake; however, instead of resorting to sugar and ice cream, choose something nutritious, like a frozen yogurt, smoothie, or glass of chocolate milk. These foods satisfy the craving for cold and sweet food, but at the same time provide plenty of nutrients.
- Do not keep it in the refrigerator in the days leading up to menstruation. If you know this is a critical time to resist the craving for ice cream, don't buy it, so you will have to work hard to get it when you want it.
- Come up with other solutions to soothe the body and feelings during PMS - a hot bath, a good book, or even a small glass of wine is better than a box of chocolate ice cream.
Step 4. Be master of your decisions and don't follow "the crowd"
Don't feel compelled to order ice cream for dessert just because other diners do; no matter what they may think of you: do what you want, not what others want.
Step 5. Get help
If you have tried every method of eliminating ice cream from your diet, but without success, you may need expert intervention. You may have a severe eating disorder, but it is also possible that you are addicted to ice cream and need to work hard to get rid of it, just as smokers and alcoholics do for their addiction.
- A psychologist or doctor can help you identify the root of the problem and establish a personalized action plan to eliminate it.
- If you have a food addiction, remember that industrial producers specially formulate recipes, such as those of ice cream, with ingredients that trigger feelings of pleasure and satisfaction with the obvious purpose of selling and continuing to sell their goods as often as possible, creating consumers who want it.
Advice
Take the Yale Food Addiction Test (in English) to determine if you are "ice cream addict". Use these guidelines to interpret your score
Warnings
- If you choose to completely eliminate dairy from your diet, talk to your doctor or nutritionist to find out which vitamins and minerals you need to supplement.
- If you have any doubts, consult the Ministry of Health website to find out which foods have been withdrawn from the market, including ice cream. This information is also available on the web pages of consumer advocacy organizations.
