I'm a nutritionist and here are my 最高の，を越す tips to （警官の）巡回区域，受持ち区域 your sugar cravings for good - 加える a meal 計画（する） to get you started

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A nutritionist has 株d a diet 計画（する） that can help （警官の）巡回区域，受持ち区域 sugar cravings and 含むs 扱う／治療するs like chocolate, ワイン and curries.

Robbie Puddick, a nutritionist at London's Second Nature, （人命などを）奪う，主張するs that the recipes can help 'rewire' people's bad eating habits and helps to '逆転する' T2?糖尿病.

Nothing is off 限界s on the 計画（する）, and instead he encourages proactive 戦略s like eating until you're comfortably 十分な as a means of 妨げるing sugar cravings.

Mr Puddick said many people struggle with 勧めるs to munch on junk food, 特に if they are salty or 甘い, like chocolate or crisps.

'Psychological factors, like 強調する／ストレス or sadness, or 環境の 誘発する／引き起こすs, like the smell of a パン屋, can 誘発する／引き起こす them. These 誘発する／引き起こすs are links, or 協会s, made in our brains over many years,' he explained.

'We can also experience cravings 予定 to 本物の hunger if we 港／避難所't eaten enough or 欠如（する） 必須の nutrients like protein.?Our 団体／死体 sends hunger signals to encourage us to 会合，会う our basic needs.'

Mr Puddick recommends the beef and broccoli 動かす fry which can be cooked in under 15 minutes

He said that there are both?proactive and reactive 戦略s to manage cravings.

Proactive 戦略s to 妨げる cravings 含む eating three main meals a day rich in protein, fat, and fibre and basing meals on whole foods like meat, fish, and vegetables.

He 追加するd that you should also eat until comfortably 十分な and enjoy protein-rich 軽食s if you are hungry between meals.

He said: 'The best reactive 戦略 is a technique called 勧める surfing. Imagine a craving as a wave, starting small and 増加するing in intensity.?

'Instead of fighting it, visualise yourself surfing the wave and experiencing the ups and 負かす／撃墜するs.?

'As the wave builds, you might feel restless or obsessive thoughts about food and feel compelled to 行為／法令／行動する on the craving at its 頂点（に達する）. But 事実上の／代理 on it 増強するs the brain's 協会 between craving and food reward.'

To 勧める 'the surf' Mr?Puddick advised people to 始める，決める a?timer and 公式文書，認める how long you can 許容する the craving before 事実上の／代理 on it.?

Next time, try 延長するing it by a minute or two.

The 夜通し oats recipe means you prep the night before, meaning you can enjoy a 強調する／ストレス-解放する／自由な breakfast when you wake up?

During the craving, engage in an 代案／選択肢 activity that 混乱に陥れる／中断させるs the craving-reward 協会, such as 深い breathing, calling a loved one, or taking a walk.

By redirecting our attention どこかよそで and letting the craving pass, our brain 徐々に dissociates the craving from the food reward or associates the cue with something more helpful.

Here, Second Nature 株 a seven-day meal 計画（する） with FEMAIL that will help 補助装置 you in （警官の）巡回区域，受持ち区域ing your cravings and losing 負わせる by keeping you 十分な without feeling 制限するd.

Recipes: Day 1

Toasted Muesli (serves 10)

成分s:

• 200g rolled oats
• 45g desiccated or flaked coconut
• 45g pumpkin seeds
• 150g raw nuts
• 1 tsp ground cinnamon
• 1 egg white (optional)
• 85g butter or coconut oil, melted

The toasted muesli, serves around 10 部分s and is a 広大な／多数の／重要な start to your day?

Method:?

Preheat the oven to 160°C/140°C fan.?Mix the 乾燥した，日照りの 成分s in a bowl.

素早い行動 the egg white (if using) in a separate bowl until it reaches soft 頂点（に達する）s.

追加する the melted butter/oil and foamy egg white (if using) to the 乾燥した，日照りの 成分s and mix 井戸／弁護士席. Spread the mixture の上に a lined baking tray.

Bake for 30-35 minutes, or until golden. Once 冷静な／正味の, 蓄える／店 in an airtight jar and 消費する within one week.

小型の Omelettes (serves 4)

成分s:

• 2 tsp extra virgin olive oil
• 1 small onion, finely diced
• 1 red pepper, diced
• 1 large tomato, diced
• 2-3 handfuls spinach, 概略で chopped
• 1 tbsp sun-乾燥した，日照りのd tomatoes, finely sliced (optional)
• 8 medium or large eggs
• 125ml milk
• 1?2 tsp ground paprika
• 1?2 tsp chilli 砕く
• 60g Cheddar cheese, grated

The 小型の?omelettes serves four and only takes around 30 minutes to cook making it a 比較して 平易な lunch dish to cook?

Method:

1. Preheat the oven to 160°C/140°C fan.

2. Heat 1 tsp of the oil in a frying pan, over medium heat. Fry the onion, pepper, and tomato for 8 minutes, or until soft.

3. 追加する the spinach, mix 井戸／弁護士席, and cook for 2mins. 除去する from the heat and 追加する the sun-乾燥した，日照りのd tomatoes (if using).

4. Break the eggs into a large bowl. 追加する the milk, papr ika, chilli, salt, and pepper. Mix 井戸／弁護士席 with a fork or 素早い行動.

5. Lightly oil a 12 cup muffin tin, with the other tsp of oil. Divide the vegetables 平等に between the 12 cups. Carefully fill the cups with the egg mix and 最高の，を越す with grated cheese.

6. Bake for 15-20 minutes, until the omelettes are just cooked through and わずかに browned on the 最高の，を越す.

Beef and broccoli 動かす fry (serves 4)

成分s:

• 400g Tenderstem broccoli
• 700-800g 側面に位置する or 残余 steak
• 2 tbsp sesame oil
• 1 red onion, finely sliced
• 2 garlic cloves, finely diced or minced
• 6cm fresh ginger, minced
• 1 handful fresh coriander, 茎・取り除くs finely chopped and leaves 概略で chopped
• 200g mangetout
• 3 tbsp soy sauce or tamari
• 1 lime, 削減（する） into wedges 1 red chilli, finely sliced

Method:

Place the broccoli in a heatproof bowl, cutting any 厚い pieces in half lengthways. Cover with boiling water, 追加する a pinch of salt, and leave for 10 minutes. Drain and 始める，決める aside.

Slice the steaks into finger-sized （土地などの）細長い一片s and season with salt and pepper.

Heat 1 tbsp of the oil in a wok or large frying pan, over medium heat. Fry the onion, garlic, ginger, and chopped coriander 茎・取り除くs, until わずかに 軟化するd.

追加する the remaining 1 tbsp of oil, and steak, and fry for 1-2 minutes, until lightly browned. 追加する the broccoli, followed by the mangetout and fry for a その上の 2mins.

追加する the soy or tamari sauce, a squeeze of lime juice, and the coriander leaves. 投げ上げる／ボディチェックする together until 井戸／弁護士席 mixed.

Serve with sliced chilli on 最高の，を越す and a wedge of lime.

Day 2

夜通し oats (serves 1)

成分s:

• 40g rolled oats
• 100g plain natural, Greek yoghurt or 酪農場-解放する／自由な 代案／選択肢
• 100ml milk or 酪農場-解放する／自由な 代案／選択肢
• 1 small handful nuts (optional)
• 1 handful berries or 1-2 tbsp stewed fruit (optional)
• 1-2 tsp milled flaxseed (optional)
• 1 tsp ground cinnamon (optional)

Method:

連合させる the rolled oats, yogurt, milk, and a small pinch of salt in a bowl. 動かす 井戸／弁護士席. Cover and put in the fridge 夜通し.?

In the morning, 最高の，を越す with your favourite choice of toppings, such as nuts, milled flaxseed, berries, stewed fruit, and/or ground cinnamon.

Cajun salmon and salsa (serves 2)

成分s:

• 2 fresh salmon fillets, deboned
• 1 tsp Cajun seasoning
• 2 medium corn cobs or 200g frozen or tinned sweetcorn
• 300g cherry tomatoes, halved
• 1?2 medium cucumber, diced
• 1?2 medium avocado, diced
• 1 handful fresh coriander, 概略で chopped
• 1-2 tbsp extra virgin olive oil
• 1 lemon or lime, juiced

Cajun salmon and salsa serves two and takes under 30 minutes to cook, making it a simple dinner?

Method:

Preheat oven to 200°C/180°C fan. Place the salmon on an oven-proof tray, ぱらぱら雨 the Cajun seasoning, and a little salt and pepper.

Bake for 10-15?minutes (depending on the thickness of the fillet). 一方／合間, cook the corn in a microwave or boil until tender then 許す to 冷静な／正味の.

If using corn on the cob, use a sharp knife to slice 負かす／撃墜する lengthways to 除去する the kernels.

Place the corn, tomatoes, cucumber, avocado, and coriander in a bowl. 追加する a little salt and pepper. 霧雨 with oil and lemon juice, and 動かす gently.

Serve the salmon with the salsa and a lemon or lime wedge.

Day 3

Spicy lamb patties (serves 4)

成分s:

• 600g minced lamb
• 1 red onion, finely diced
• 2 garlic cloves, finely diced
• 2cm fresh ginger, minced
• 1 red chilli, finely chopped (or 1 tsp chilli 砕く)
• 1 tsp ground cumin
• 1 large handful fresh coriander leaves, 概略で chopped
• 1-2 tbsp extra virgin olive oil
• 2-4 wholemeal pitta breads (optional)

Spicy lamb patties don't take long to cook so they are an 平易な and delicious 勝利，勝つ if you're 審議する／熟考するing over what to have for dinner?

Method:

連合させる the 成分s (except the oil and pitta) in a bowl and season with salt and pepper.

Mix 井戸／弁護士席 and divide the mixture into four patties. 形態／調整 them into 2cm-厚い flattened balls.

Place の上に a plate lined with baking paper and 冷気／寒がらせる them in the fridge for 30 minutes.

Heat a 取調べ／厳しく尋問する pan or 非，不，無-stick frying pan over high heat, but not smoking. 追加する the oil (or just the patties if 取調べ／厳しく尋問するing) and cook the patties for 5-6?minutes each 味方する.

Day 4

Coconut dhal (serves 4)

成分s:

• 2 tbsp coconut or extra virgin olive oil
• 1 large onion, finely diced
• 3 garlic cloves, finely diced or minced
• 2cm fresh ginger, gra ted
• 21?2 tsp ground garam masala
• 1 tsp ground turmeric
• 1?4 tsp 乾燥した，日照りのd chilli flakes
• 200g red lentils or 分裂（する） peas
• 400ml vegetable 在庫／株
• 1 x 400ml tin coconut milk
• 1 large handful baby spinach
• 1 handful fresh coriander leaves, 概略で chopped

The coconut dahl is just one of the meals the 専門家 advises you can enjoy as part of healthy living?

Method:

Fry the onion, garlic, and ginger, until 軟化するd. 動かす in the spices and fry until lightly browned.

動かす in the lentils or 分裂（する） peas, and a pinch of 黒人／ボイコット pepper.

追加する the coconut milk and 在庫／株, and bring to a boil. 減ずる heat and simmer gently for 20-25 minutes. If using 分裂（する） peas, 追加する an extra 125ml water, and cook for a その上の 15-20 minutes.

The lentils or 分裂（する） peas should be soft and cooked through. 追加する in the spinach leaves and 動かす the dahl.

Serve with coriander.

Day 5

Chicken fajita bake (serves 4)

成分s:

• 2 tbsp extra virgin olive oil
• 600g raw chicken breast or thigh, 削減（する） into （土地などの）細長い一片s
• 2 large onions, sliced
• 3 red peppers, sliced
• 1 tsp chilli 砕く (optional)
• 2 tsp ground paprika
• 1 tsp ground cumin
• ? tsp ground cayenne pepper
• 80g Cheddar cheese, grated
• 2 little gem lettuce 長，率いるs
• 60ml sour cream
• 1 handful fresh coriander leaves, 概略で chopped
• 1 lime, 削減（する） into wedges

The chicken fajita bake serves four and is high in protein - a food source Mr Puddick 示唆するs will help keep you 十分な

Method:

Preheat the oven to 200°C/180°C fan. Heat 1 tbsp of the oil in a frying pan, over medium heat. Cook the chicken, and 始める，決める aside.

追加する the remaining 1 tbsp of oil to the same pan, fry the onion and peppers for 6-8 minutes. Return the chicken to the pan, 追加する the spices, and a pinch of salt and pepper. 動かす 井戸／弁護士席.

If your pan is oven-proof, ぱらぱら雨 the cheese on 最高の，を越す and place in the oven. さもなければ, tr ansfer the chicken mixture to an oven-proof dish, and ぱらぱら雨 with cheese. Bake for 10 minutes.

Serve in lettuce leaves with sour cream, coriander, and lime wedges.

Day 6

Mexican pork bowl (serves 4)

成分s:

• 2 garlic cloves, finely diced or minced
• 1 tsp ground cumin
• 1?2 tsp chilli 砕く
• 1 tsp 乾燥した，日照りのd oregano
• 2 tsp ground paprika
• 1 lime, zested and juiced
• 500g pork loin steaks
• 2 tbsp extra virgin olive oil
• 200g cherry tomatoes, halved
• 1 x 400g can 黒人／ボイコット beans, rinsed and drained
• 1 large handful fresh coriander, 概略で chopped
• 80g uncooked brown rice
• 1 avocado, sliced

This?Mexican pork bowl recipe makes four servings and is 十分な of spices and zesty flavour?

Method:

Mix the garlic, cumin, chilli, oregano, 1 tsp of paprika, lime zest , and salt and pepper together. 削減（する） the pork into thin （土地などの）細長い一片s and mix in the spice mix to fully coat.

Heat 1 tbsp of the oil in a frying pan, over medium heat. Fry the tomatoes with the remaining 1 tsp of paprika for 2 minutes.

Place the 黒人／ボイコット beans, coriander, and lime juice in a large bowl, and 追加する the fried tomatoes to the bowl. Mix 井戸／弁護士席. 準備する the brown rice as per 指示／教授／教育s.

Heat the remaining 1 tbsp of oil in the same pan, over medium/high heat, and fry the pork （土地などの）細長い一片s (in （製品，工事材料の）一回分s if necessary) for 3-4mins, until 平等に cooked through.

Divide the brown rice, 黒人／ボイコット bean mix, and pork between four bowls or plates. 最高の，を越す with the 概略で chopped avocado and enjoy.

Day 7

Sweetcorn fritters (serves 6)

成分s:

• 80g porridge oats
• 1?2 tsp ground paprika
• 1?2 tsp 乾燥した，日照りのd thyme (optional)
• 2 x 198g tins of corn, rinsed and drained
• 5 medium eggs
• 80g Cheddar cheese, grated
• 1 tbsp extra virgin olive oil

These sweetcorn fritters are a quick and simple breakfast that will leave you feeling 十分な??

Method:

追加する all the 成分s except the oil to a large bowl and mix 井戸／弁護士席. 蓄える／店 in the fridge for 15 minutes, or 夜通し if you have time, until sticky.

追加する 1?2 tsp of the oil to a large frying pan, over medium heat. Fry four of the fritters at a time for 2-3?minutes each 味方する. Makes 8-12 fritters.

Eat hot or 冷淡な, and 蓄える／店 leftovers in the fridge or freezer.

Beetroot falafels (serves 2)

成分s:

• 1 x 400g tin chickpeas, rinsed and drained
• 150g raw beetroot, peeled and grated
• 15g wholegrain breadcrumbs or porridge oats
• 2 tbsp extra virgin olive oil or butter
• 1 large garlic clove, finely diced or minced
• 1 tsp ground cumin
• 1 tbsp fresh, finely sliced or 乾燥した，日照りのd parsley

Want a break from eating meat? This beetroot falafel dish is a 広大な／多数の／重要な way to 会社にする／組み込む more veg into your diet?

Method:

Preheat the oven to 200°C/180°C fan. Mash or blend the chickpeas with a fork until they are smooth. 追加する beetroot and 連合させる 井戸／弁護士席.

追加する the breadcrumbs (or oats), 1tbsp of oil, garlic, cumin, parsley, salt, and pepper, and mix.

Lightly oil a baking tray and roll a heaped tablespoon into 12 tightly-packed, ゴルフ ball-sized balls. Lay on the baking tray, and flatten わずかに. Repeat this with the remaining mixture.

小衝突 1 tbsp of the remaining oil over the falafels and bake for 20 minutes. Flip them over and bake for another 20 minutes.