Summer has come to an end and fall is here! With Halloween candy and holiday parties, these next few months tend to be the most challenging for weight loss and weight management. It’s never too late in the year to change your diet, and there are fun, easy, painless ways that you can make a big difference in your routine. Therefore, CardioMender, MD put together tips on how to fall into good eating habits.

Why Diets Don’t Work 

Yes, you read that right: diets do not work.  The reason they don’t work has a lot to do with the fact that nowadays, with our fast-paced lifestyles, we have an increased reliance on the food industry. We want ready-made foods or easy to prepare meals, but these consist mainly of processed and refined foods. We often don’t even know what’s actually in much of the foods we choose. These foods are typically high in blind calories, unhealthy fats, refined carbohydrates and salt, but also low in nutrition. Many of them have all kinds of additives intended to enhance the flavor of the food and extend its shelf life. The food industry often employs “food engineers” to make our food have optimal appeal but the food producers also have a ‘dark side’. In many instances food is engineered so that once you taste it, it’s difficult to stop eating, until you’ve eaten to excess, consuming much more than you initially intended. Additionally, many of the foods we eat are saturated with chemicals that cause cravings. In order to succeed at a healthy eating plan, we not only have to focus on what foods to select but what’s been done to our choice prior to eating it, as opposed to purely focusing on the calories.

What To Eat to Curb Cravings 

We’ve all experienced cravings before. For some people, the cravings are for sugar (a common one). For others, salt and fried foods are major sources of cravings. Obviously, if you want to lose weight, you won’t want to indulge yourself every time you have a craving. Consider replacing the food you crave with healthy alternatives that will nip cravings in the bud.

If you’re craving sugar, that can be a sign that your blood sugar is low (CardioMender). Instead of reaching for processed foods like cookies, candies, cakes, juices and soda, go for an apple, orange, kiwi or pear. These fruits, when eaten in a balanced way, can provide a source of sugar along with essential vitamins, minerals, antioxidants and are a healthy source of fiber. However, too much fruit can overload the body with sugar. Additionally, certain fruits such as mango, pineapple, banana and watermelon are high in sugar and are not appropriate for an acute weight loss program.

If you’re craving salt, consider replacing the bag of chips with Doc’s Parmesan Chips (see recipe section), Docs Kale Chips (see recipe section) or a nutritious salty, crunchy selection from our pantry, such as Zippers or Chips.

Fried foods are another common craving, and, particularly in America, they are a craving that can too easily be satisfied by pulling up at your nearest McDonalds, Burger King, KFC, or other fast food joint. Fried foods contain oils that cause inflammation and unhealthy fats that lead to rapid weight gain (CardioMender). Choose foods that are grilled, broiled, baked or steamed, such as fish, white meat chicken or turkey, or steamed shrimp with cocktail sauce (see Doc’s Recipes). Or try one of our Cauliflower Pizza Crusts which are absolutely incredible and ready to eat in about 10 minutes, available in our pantry.

Watch the Halloween Candy 

Halloween is rapidly approaching and a major theme of Halloween is the candy. Whether you’re taking your kids trick-or-treating, passing out candy, or having a party, there’s going to be a lot of sugar everywhere. While a single piece of candy isn’t likely going to hurt you, it’s hard to have just one (CardioMender). The high sugars contained in candy are enhanced by the processed nature of it, and that can lead to a binge (CardioMender). Candy has no real nutritional value and is nothing more than a source of empty calories (CardioMender). Consider selecting one of CardioMender, MD’s low glycemic protein bars such as Salty Toffee Pretzel Crunch, Chocolate Crisp or Zesty Lemon Crisp. Cut them into 10 or 12 pieces and eat it throughout the day or evening. They will satisfy almost any craving for sweets. Or choose one of the many other options in our pantry or at our on-line store at

Plan to Succeed 

People might think that “dieting” is about solely eating the right foods. But there are significant contributors to a healthy lifestyle that don’t actually pertain to your food choices. These include knowledge and preparation. If you’re a stress eater and know that a stressful situation is upcoming, prepare to combat cravings that might be associated with those feelings. If you’re planning to eat out, go online to look at the menu beforehand so you know your options and develop a game plan in advance (CardioMender). Eating breakfast within an hour of waking up and snacking every three to four hours during the day is another important step, as it will form the foundation for a healthy routine throughout your day (CardioMender). And don’t forget to stay adequately hydrated (i.e. drink a gallon of fluid per day, half of which should be water).

There are a lot of ways to approach healthy eating, and combating weight gain is a process that doesn’t happen overnight, but it will happen if you work at it. A large part of losing weight successfully is having the information you need in order to develop a healthy, sustainable eating program that works for you. Make sure to plan ahead, know your own cravings, what to eat instead, how to combat the Halloween candy temptations, and, overall, making a commitment to succeed. At CardioMender, MD our team is prepared to assist you in your journey, delivering customized, efficient weight loss and wellness solutions while always putting safety first!

CardioMender, MD Weight Loss Specialists is South Florida’s most trusted medically supervised weight loss program. We provide customized, safe, rapid weight loss and the means to keep it off. At CardioMender, MD a doctor is ALWAYS available. Start losing weight today, under the supervision of Chief Medical Officer Barry H. Schiff, MD, a 32-year veteran Board-Certified Cardiologist and Internist. Dr. D. Allen Young is a Board-Certified Obesity Medicine Physician and Internist.

To find out more about how we can help you reach your goals using proven strategies, please visit us or call us at 954-628-3802 to set up your appointment today.