The Real Reason You Can’t Stick to Your Diet—And How to Fix It

Did you know that 90% of people who fail at fat loss aren’t stuck because they lack motivation? Think about it: who doesn’t want to be fit and healthy? There’s unlimited motivation in this world. But they’re just stuck in a loop of food cravings. And it doesn’t matter how good your diet is or how knowledgeable your dietitian is—your cravings can easily ruin your progress.

Today, I’m going to break down exactly why you crave junk food and how you can stop it for good.

The Hidden Manipulation Behind Cravings

Let me tell you something you might be blind to: if I owned a business that sells ice cream, I’d want you addicted to my product. Why? Because if you’re hooked, I’m successful. These companies don’t care about you. They don’t know you. But they sure know how to keep you craving more.

That’s one side of the story. The other side is what happens in your brain and body—the more scientific side. But first, let’s get one thing clear: understanding why you crave something is the first step to stopping it.

Why Cravings Are Your Biggest Obstacle

I’ve transformed over 80 people with 1-on-1 training, and let me tell you—the workout plan isn’t the main driver of success. It’s nutrition. But even if your diet looks perfect on paper, it don’t mean shit if you can’t stick to it. And if you’re constantly craving junk food? That’s your biggest obstacle.

Let’s paint a picture: you’re doing great all day—sticking to your plan—but then the evil hour hits. You’re tired, stressed, or just bored. You grab something you shouldn’t, and the next morning, the regret kicks in. You promise yourself you’ll do better, but days, weeks, even months go by… and still no progress. You’re stuck in the loop.

I get it. It’s frustrating. But this ends now.

So, let’s dive into the five strategies to stop cravings for good.

1. Manage Your Blood Sugar

What spikes your blood sugar isn’t just sugar but also carbohydrates. Sugar is energy, and if you’re on a blood sugar rollercoaster, you’ll crave more. When it spikes, it’ll crash, leaving you wanting more food.

To keep blood sugar stable, eat a diet that minimizes those spikes. Protein and fats are your best friends here because they don’t cause big spikes. And if you eat carbs, pair them with protein or fat to keep the spike smaller.

For a clearer understanding, consider using a CGM (Continuous Glucose Monitor). It’ll show you exactly which foods spike your blood sugar and choose foods based on that.

2. Hunger vs. Cravings

There’s a big difference between true hunger and cravings. Hunger is your body’s need for fuel, while cravings are often emotional—triggered by stress or boredom.

Here’s a test: if you’re truly hungry, you’d eat plain boiled eggs and enjoy them. But if you only want a specific dish from a specific restaurant and you say no to all the healthy food options that are right in front of you, That’s a craving.

Start asking yourself this question whenever you feel like eating something: Am I truly hungry, or am I just craving? If you’re hungry, any food will do. If it’s a craving, it’s time to address the underlying trigger.

3. Fat Loss Journey Will Make You Crave More

Here’s the thing: as you lose fat, your body might actually crave more food because it wants to maintain its energy stores. This is completely normal.

The moment your body is forced to burn fat it triggers cravings because think about it- Why would your body go through that whole process of breaking down your body fat and turning it into energy when it knows that you are weak and it can just trigger you to eat some pop corn. And now your body has that popcorn to burn and it can chill out on trying to burn fat.

Be aware of this natural response and remind yourself: you’re not going to die if you skip that snack. It’s your body’s way of fighting back, but you’re stronger.

4. Fight the Urge

It’s crucial to understand this: when you experience a craving with an intensity of, say, 100 units, giving in to it keeps the intensity at the same level for the next time—100 units again. However, if you resist and avoid indulging, the intensity will gradually decrease, perhaps to 80 units, then 60 units, and so on. Over time, the cravings will become much more manageable, allowing you to regain control.

The key is to resist, even if it’s uncomfortable. The more you practice not giving in, the weaker your cravings will become over time. It’s a simple equation: the less you indulge, the less you crave.

5. Eat a High-Protein Diet

Every time you feel like snacking or craving something, your body is likely signaling a need for protein. If you don't provide it, the cravings persist.

Here’s an experiment I’ve conducted: I asked people to list the foods they crave most. Then, I had them eat three eggs. Afterward, their craving list significantly shrank. Why? Protein satisfies your body's nutritional needs, reducing unnecessary cravings.

Start your day with a meal rich in protein and healthy fats. This will keep you full and help curb cravings throughout the day. Remember, the longest period your blood sugar remains stable is while you're asleep. That’s why your first meal is crucial—it sets the tone for the day. Avoid spiking your blood sugar in the morning, as doing so can lead to a cycle of cravings and overeating without you even realizing it. Make your first meal count!

If you follow these strategies, you’ll take control of your cravings and finally start seeing the fat loss results you deserve. This isn’t about perfection. It’s about making small, consistent changes that lead to big results.

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