Curb Cravings With This Tasty Topping

March 26, 2013 | By | 92 Comments

Curb cravings with this tasty food topping…

If you find yourself craving – even after a good-sized meal – chances are you’re eating the wrong foods. In the long run this can cause you to pack on extra pounds as you reach for snacks to satisfy hunger.

Luckily, the solution simple: make better meal choices. You’ll feel full longer, eat less over time, and keep your waistline trim. And according to a recent study, one of the best ways to do this is with olive oil.

Researchers in Vienna put four fats to the test: lard, butter, rapeseed oil (canola), and olive oil. The goal of the experiment was to determine which of these has a higher satiety index (i.e. makes you feel full).

Test subjects were fed 500 grams of low-fat yogurt topped with one of the above fats every day for 3 months. And while nobody increase their body-fat percentage, the people eating olive oil reported a higher feeling of fullness. This was also apparent by the higher concentration of serotonin – a marker of satiety – in the blood.

What’s more is that in addition to its ability to induce fullness via hormone release, olive oil seems to make you feel full simply through its aroma. It’s characteristic smell is enough to curb your cravings.

The best part? It’s arguably the healthiest oil you can eat.

That said, you should make a part of every meal by using it in salad dressing. The recipe is simple. Mix a few tablespoons of oil and red wine vinegar, add a pinch of salt along with black pepper and oregano and you’re ready to go.

It’s delicious, cost-effective, and much better than anything you’ll buy at the store (in fact, here’s a great read on exactly why should avoid the latter altogether).

In conclusion, if you find yourself craving after meals, make sure you’re eating enough fat. And one of the healthiest ways to include these in your diet is through good ole’ olive oil.

Bon appetit!

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Comments (92)

  1. raye zeigler

    Is there a certain kind of olive oil? Can you use balsamic instead of red wine vinegar?

  2. Audrey Rodriguez

    Thanks to you and your encouragement. Even your receipes are an encouragement because I know someone is thinking of me and my battle with body fat. I have lost 10 lbs. in the last month. I have been struggling all my life with fat. Thanks, thanks I sure do miss bread though.

  3. Al Walker

    Does honey or Tuva (Stevia) affect your blood sugar the same as sugar? Is it OK to use?

    • Linda Ferrell

      Can you use truvia?

      • Hi Linda,

        Stevia is the best type of sweetener to use. It’s natural so it doesn’t come with the potential side effects of artificial sweeteners such as Splenda and Nutrasweet.

    • Ruben Simon

      Considering that stevia has zero calories and zero glycemic index, I don’t know why all doctors don’t push it and health-conscious people don’t switch to it 100%.

  4. Russ

    honey bad for us????? migrator1@hotmailcom

  5. paul dagati

    lost 10 lbs in the first month…….now the hard part

  6. Rachel

    I get tired and very sleepy can’t seem to lose weight. What am I doing wrong!

  7. Do I get a cookbook with this diet

    • Hi Gail,

      Please take a look at the back cover and you will see that the Cookbook and Jumpstart Guide are in there. We have bound them together for easier reading and convenience to take to the grocery store.

  8. Sandi

    I started the Cruise Control Diet a week ago and am doing well with it…except for the salad dressing. Though I was hoping I could endure it, I really hate vinegar and the one salad I ate with an oil and vinegar dressing was awful. Is there anything you can suggest that would work as a substitute? I would be grateful for any help offered.

    • Hi Sandy,

      You can make your own dressing with mayo if you like. I know that you don’t like olive oil and vinegar but most salad dressings contain these two ingredients in them. If you buy ready made salad dressings they contain a lot of hidden sugars in them.

    • Pamela Wendall

      I typically eat my salads with no dressing as I like to be able to taste the vegetables. But if I’m wanting dressing, for some reason, I use Ranch and either put a sparse amount on my salad or dip the tongs of my fork in dressing on the side. Use much less dressing either way.

    • Jan Campbell

      I find lemon juice is a good substitute for vinegar when making my own salad dressing.

    • Jeanie Mayo

      I use lemon juice and a little salt.zI love this on salad.This is OK isn’t it.

    • Dawn Zerbe

      I’ve found that a simple dressing of lemon juice & a little olive oil goes with about any salad I make. Add fresh or dried herbs (I use thyme a lot) & salt & fresh cracked pepper. If I’m using fruit such as apples, watermelon or berries, I like to add a teaspoon of honey. Once you get used to doing this you’ll be throwing it together easily & quickly!

      • Hi Dawn,

        Although a natural product, honey is found as a rare food in nature and should be consumed as such only rarely. We recommend honey as a natural sweetener from time to time but not daily and without overindulging.

        Stevia is the best type of sweetener to use. It’s natural so it doesn’t come with the potential side effects of artificial sweeteners such as Splenda and Nutrasweet.

        We recommend only having 1-2 fruits a day maximum. Good fruits to have are hard, crunchy with lots of chewing, and sour such as grapefruit, apples, hard pears, any type of berries.

  9. Katrina

    My husbNd & I started the diet 2 weeks ago I last 11 lbs the first week and he lost 8. After the 2 bd week neither of us lost any additional weight. What is wrong? I don’t want to give up yet. He has diabetes 2 is that a factor for him? I am hypoglycemic buy had no problem rating correctly.

    • Hi Katrina,

      Congrats to both of you on your weight loss. I’m glad to hear that you are doing so well.

      The first two weeks of the program are the metabolic reset phase. It takes time for your metabolism to change in order for you to loose weight. Everyone loses weight at a different pace. As long as you are feeling better overall, sleeping better, and have more energy, the diet is working. You need to stick with it and you will look and feel better and also see results.

  10. Mary Turner

    THANKS, James! I am 68 and very health conscious, but consider sugar my addiction.
    I have suspected Diabetes for years, but fear the D word more than the C word, as it is all
    over my genealogy! I started CC Diet for life last Friday and now have HOPE for the future.
    I have not had any refined sugar since I started. feeling really well until today! It must be withdrawals from my addiction. Please help me . I am anxious and shaky and I don’t understand what else it could be. Any quick fixes? I am drinking water with ACV and lemon juice and stevia like crazy, hoping that will help!

    • Hi Mary,

      You should consult with your doctor because you could have very low sugar or another condition. The change might be too abrupt for you.

  11. Marsha Moe

    Couple things: Just wondering if you can eat to much protein by doing that you could harm your kidneys over a period of time?
    2nd thing is I lost 5 pounds in less than a week which is most likely water, but the last 3 nights have not been sleeping good at all, waking up a lot can to much protein cause that?
    Thanks Marsha Moe

    • Hi Marsha,

      High protein intake is an issue for people with kidney problems and if you are not sure if you have kidney problems you should check with your doctor. The Cruise Control Diet is not a high protein diet – we recommend an endless amount and variety of vegetables to eat.

  12. Ramon Saenz

    James , what is the best thing I can do for arthritis in my hands , I started the diet a week and a half ago and do well 6 lb off !! thanks

  13. Patricia Woehler

    Hi just read all the information excited to get started, which I plan to do so on Sunday, but I have a question. I do not eat any kind of meat except seafood – fish, shrimps ect. I received the meal plans and plan to substitute all meats with fish and shrimp ( I also make sure not to eat fish with high mercury or if I do once a week) do you have any suggestions for me regarding this. Oh, I will also replace some meals that require meat with eggs. Any feedback would be appreciated.

  14. Marie Gauci

    Hi James, I started about 10 days ago and have lost 8 pounds. This was the jump start I needed. I still want to lose 30-40 lbs so I need to keep going and need to keep variety in the mix.
    Are sweet potatoes allowed in phase 1 or 2? How about acorn squash?
    I did purchase the CCD book, but am wishing I got an electronic version so 1) I could have it with me all the time on my iPhone and 2) I could do a word search in the document so I can remember what you said about particular food items (such as sweet potatoes and acorn squash).
    Thanks- Marie

    • Hi Marie,

      You can have sweet potatoes and acorn squash in phase II. Your hard copies of the program also comes with a free download. Go to your members area and you will be able to log in with your email address and we can always change your password if you don’t remember it. You can email our support team for help.

  15. Hi, since starting the cc diet.I have never ate a cheet meal yet.Have not desired one. Seem to be loseing weight though, maybe 10lb since I started.I do use honey in my tea, on sweet potatoe and in tea is there anything wrong with that.

    • Hi Patricia,

      Although a natural product, honey is found as a rare food in nature and should be consumed as such only rarely. We recommend honey as a natural sweetener from time to time but not daily and without overindulging.

      Stevia is the best type of sweetener to use. It’s natural so it doesn’t come with the potential side effects of artificial sweeteners such as Splenda and Nutrasweet.

  16. Ruben Simon

    Considering that stevia has zero calories and zero glycemic index, I don’t know why all doctors don’t push it and health-conscious people don’t switch to it 100%.

  17. Benjamin Heys

    I just finished week 1 and am pleased to say I lost 5.5lbs – so far so good and I must say it was a hell of a lot easier than Weight Watchers and Calorie Count both of which I have tried and failed at too many times to count – Not been hungry at all and the IF piece just comes naturally to me as I never really eat breakfasts. My question is – is there a way to get your recipes that I have missed the one I am really keen to try is the Mashed Cauliflower – any help appreciated – Thanks a million James – will keep you posted on progress

  18. Mary McNeil

    HI,

    How about coconut milk (unsweetened) ? I have been using this in my coffee, probably ends up being about 3 tablespoons and 30 calories. It states it has < 1 gram sugar.

    And coconut oil vs olive oil?

    Thank You,

    mm

  19. Barbara Cohen

    I have been on the ccd for 10 days. I have lost 7 pounds. Not hungry. I never did eat breakfast
    before 11 or 12. My last food is at 8 PM. So I think I am doing well. I did have 1/2 a sweet potato
    this week. Very pleased with the diet.
    I made Chopped chicken livers with egg and onion and olive oil Delicious. When I have cravings I went to that and was satisfied. I also make Oopsie rolls to put stuff on. They have to wheat,
    or corn or rice. Just eggs cream cheese and cream of tartern. n Great with Boars Head salami.

  20. Pat Chiplock

    I started CCD six days ago and have lost a total of 7 lbs so far, I am excited. I feel this is the best diet . Something I can live with.

  21. Kristine Kimble

    What is wrong eating caesar salad if I can find one without or just a minute amt of sugar?

  22. Boetta Forbes

    Have not received books which I ordered several weeks ago. Please let me know when to expect them. Thank you

  23. Donnamarie

    Hi James I lost 30 lbs in 6 months and enjoy the Cheat Day every Sat. But when I am stressed, chocolate decreases it. I call my Cheat Day, Fun Day. Also the Slimbiotine has stopped the Spastic Colon attacks that I had for over 50 years. Thank you , you are a Real Life Saver!

  24. susan nelson

    Many of us are vegetarians and you are obviously a major carnivore. I do wish you would keep us uppermost in your mind and adapt your comments when appropriate. It creates a more inclusive feeling I think.
    I have oatmeal for breakfast with a half handful of dried cranberries. Among the dried fruits, these are pretty low in sugar. How do you feel about oatmeal?
    I think zylitol is a better choice than stevia. your opinion?
    I read the whole book today and going to Trader Joes tomorrow to shop. My feeling is that being a vegetarian is going to make the diet rather daunting. I thought I’d be excited to begin, but tonight I feel somewhat discouraged.

    • Hi Susan,

      Being a vegetarian, you will need to get a little creative. You must remember that your body needs fat and it needs calories. Most vegetables (grains excluded and not recommended) do not provide enough calories and you must make up for that by eating a lot.

      Our recommendation is to eat fish and seafood in general, as well as fatty vegetables such as avocados and olives and high calorie vegetables such as roots. Be sure to also avoid soy and meat imitation products.

      Additionally, soups are a great solution for you (e.g. pumpkin soup, cream of broccoli soup, etc.).

      Finally, as part of the email follow-up course, you’ll be receiving additional tips and recipes. Some of these recipes are meat based, however feel free to modify them with the above recommendations.

      Oatmeal is not recommended. If you are looking for a cereal alternative, try to create your own “cereal” with seeds and nuts of your choice and a sliced apple. Oatmeal will work against what you are trying to achieve.

      The xylitol sweetener products are OK to have form time to time if you do not overindulge.

      Stevia is the best type of sweetener to use. It’s natural so it doesn’t come with the potential side effects of artificial sweeteners such as Splenda and Nutrasweet.

  25. L.L. Luna

    James, you mentioned earlier that one shouldn’t eat Quinoa. Well, Quinoa is NOT a grain, it’s a seed, so I thought we could eat seeds in your diet. Please correct me if I wrong, but if you read the package and look it up on the internet, it says it’s a seed! Thanks

    • Hi L.L.,

      We do not recommend quinoa. However, the program is very loose and even if you break a few rules, it will still work if you follow the program overall. If you really like it, you can have it from time to time and not count it as a cheat meal.

  26. Linda Sherony

    What about dry roasted peanuts with no salt. Is that a good snack?
    I have not gotten the book yet but did get the probiotics ordered same time
    Am really looking forward to starting the diet
    How long to get the book?

    • Hi Linda,

      Dry roasted peanuts with no salt are a great snack.I see that your package has been delivered. Wishing you a great start!

      • Christina Keats

        Hi James. I am just in the process of reading all the articles & comments on your website about CCD. I suffer greatly from GERD and as a result have been put on Prevacid. I hate having to take it and worry about the fact that it blocks all acid being produced in the stomach. To my way of thinking that would interfere with the breakdown of foods esp protein. So I am trying to find a natural way to get off the Prevacid and still not suffer from GERD. Any suggestions?

        • Hi Christina,

          I am sorry to hear about all the medical issues you’ve been dealing with and would like to congratulate you for taking the initiative for a healthier diet and better weight.

          The Cruise Control Diet is a whole foods approach to nutrition that is also anti-inflammatory. If you are on medications that cause weight gain, it is even more important for you to follow a healthy whole foods-based diet to counter their effect. You will see results, although they might be slower and take longer overall.

  27. Donna

    I like to use cured turkey to cook vegetables and dry peas. What can I use to get the same affect. By the way I love your book
    Thanks for all that you are doing to help keep us healthy. And the tips are great. I am taking Omeprazole DR 40mg once a day for acid reflax.Can I take the biotine
    Along with it or should I stop taking the other one.Also I have turned fourbfamuly member onto the diet since I started. They are exited.

  28. Kathleen Greer

    I am severely hypoglycemic and really want to succeed on CCD but I’m worried about passing out if I don’t eat every three hours. What do you suggest I do to not pass out, yet succeed at the same time?

    • Hi Kathleen,

      You can eat every few hours, that is not a problem. As long as you are eating the proper foods, you will be fine. You can have meat, fish, seafood, veggies, fruit, nuts, soup, salad and eggs.

  29. Linda Baule

    Are Chia seeds OK to eat?

  30. Eileen Boone

    I would like to return my cruise control diet book! I just don’t feel like it is what I need! Please tell me how I return it! Thank you!

  31. No comment. I do have a question. I drink a lot of Green Tee. I drink TURKEY HILL DIET GREEN EA with Ginseng and Honey. It has no calories. Is this good or bad?

  32. What are your thoughts on agave v honey?

    • Hi Carlton,

      You should stay away from agave. Although a natural product, honey is found as a rare food in nature and should be consumed as such only rarely. We recommend honey as a natural sweetener from time to time but not daily and without overindulging.

      Stevia is the best type of sweetener to use. It’s natural so it doesn’t come with the potential side effects of artificial sweeteners such as Splenda and Nutrasweet.

  33. whats up with this site it tries to get you to buy more products and when you say no it page stuck on processing hope this isnt a schamm it never finish my order????????

    • Hi Juanita,

      Any additional materials that might have been presented during the checkout process are discounted offers that many of our readers are interested in. They are special discount items only available to our readers and they are in no way required for implementation of the program.

      The Cruise Control Diet Core Program is the main book that thousands are using to lose weight and improve their lives. Some readers, however, prefer to watch the DVD, some people don’t even read books. Others are interested in natural supplements to add to their diet.

      I want to make sure that you do not have a misunderstanding – the diet is very effective on it’s own and is meant to be implement only with foods found in your local supermarket. No supplements or additional products are required to implement it.

      In fact, we have a support team working 24/7 to reply to questions about the diet that our readers might have and we take ever reader’s success as our priority. I don’t want you to miss out on this life changing program, especially now that you have discovered it and are so close to experiencing the results.

  34. Sandy

    Hi James-been using ccd for a month now including slimbiotine for a week. Having slow progress having lost 5 lbs-currently trying IF hoping for faster results.
    Have a couple questions as well:
    A lot of your recipes call for added salt, is there a particular type we should be using and do we need to be concerned about using?

    I like carbonated orange/lemon spring water-no juice or sweeteners – is this ok?

    Any complaints from others using slimbiotine about joint/muscle aches? Trying to pinpoint cause
    Thank you

    • Hi Sandy,

      Congrats on your initial weight loss. The first two weeks of the program are the metabolic reset phase. It takes time for your metabolism to change in order for you to loose weight. Everyone loses weight at a different pace. As long as you are feeling better overall, sleeping better, and have more energy, the diet is working. You need to stick with it and you will look and feel better.

      Salt in moderation is good, but overindulging could cause you to retain water weight and therefore counteract what you’re trying to do. Many people are affected by it while others eat it and still get results.

      You just have to try it out for yourself. If you are eating a lot of salty products and are still seeing results, no need to cut it out. If you don’t get the results you are looking for, cut down on the salt for a few weeks and see if that was affecting you.

      We recommend buying Poland Spring sparkling water. They come in many flavors and can be found in almost every grocery store.

      We haven’t had any complaints about joint /muscle aches while on SlimBiotine. Try stopping it for a while and see how you feel and then take it again.

      Otherwise you should talk to your doctor about it.

  35. Suzanne Campbell

    What about EZiekial bread Its made from Spouted seeds. Thanks

    • Hi Suzanne,

      Ezekiel bread can be found in the frozen foods section of almost any grocery store. Ezekiel bread is the best kind of bread you can have as it is made from sprouted grains.

      You can have it from time to time and not count it as a cheat meal. I would wait until phase II to have it.

  36. myrene oconnor

    Hi James,
    Thank you for your great information and diet. My husband and I are on week one and doing well.
    Question: I love PLAIN yoghurt and put just a bit of fruit in it. My brand is Chobani.
    Is this ok to eat for this diet?
    Thanks.

  37. Please unsubscribe me.
    Thanks

  38. I have been reading the book and following diet 3 days now.Feeling fine,no weight loss yet,but hope to see some soon.
    I do have a question; I keep seeing IF,what does it mean?

    • Hi Olga,

      The first two weeks of the program are the metabolic reset phase. It takes time for your metabolism to change in order for you to loose weight. Everyone loses weight at a different pace. As long as you are feeling better overall, sleeping better, and have more energy, the diet is working. You need to stick with it and you will look and feel better.

      Phase III is the Intermittent Fasting discussed at the end of the book. It is not recommended for people with diabetes as it involves prolonged periods of fasting. It is, however, recommended if you want to lose the weight as fast as possible or simply want to speed things up.

  39. Helen Kane

    James, I understand the problems with sugar in Fruit juice. I am trying to determine if it is OK to drink vegetable juice, such as V-8 ? I am just 2 days into CCD, although I did pick up some new habits for drinking and eating healthier as I was reading the CCD materials, and started applying them right away.Figured it would lend itself to less weight to lose once I offically started DAY 1, Week 1. Do you see a downside in how I started my journey?

    I had ordered all media. I would like to return just some of them, and Carb defense,too, since I see no carbs in the recipes. Can you tell me how to handle this? Thanks, James.

    • Hi Helen,

      Preferably you would eat your vegetables whole. That said, if you’re going to drink juice, vegetable (as opposed to fruit) is much better. The problem with it, though, is that you don’t get the fiber that you would if you were eating it whole.

      But again, if you drink a bit here and there, it’s not an issue as far as fat loss is concerned.

      You should try to stay away from sugar as much as possible. You should only consume sugar during your cheat meals which should be 1-2 per week once you begin phase II.

      Wishing you a great start!

  40. Can eating too many raw almonds in phase l cause you to gain weight?

  41. Just got the book. Enjoying reading it. Looking forward to more weight loss. Need to lose 60 pounds.

    • Nik Takano

      Hi Sandy,

      Thanks for your purchase. You made the right choice. Please dont hesitate to contact us if you have any questions or if you need any help.

      Wishing you a great start!

  42. Wanda Hall

    I want to get the Stevia sweetener but there is two kinds: Stevia in the raw and the regular. Each is blended with a different artificial sweetener. Just want to get the right one and what is the difference if any?

    Also, my husband is having a terrible time getting “into it”. He tries really hard and agrees with everything how this can work. He even says he does feel somewhat better at times but he has yet to give up his milk addiction. He drinks a lot of it and just can’t stop. He also loves bread and peanut butter a lot and can’t give it up. So phase I is not happening yet. I’m think it’s psychological, but perhaps not. All he feels is the craving and deprived. What to do? I try not to pressure him; I just want him to to be around a long time. His weight is starting to take a toll on him.
    Thank you.

    • Nik Takano

      Hi Wanda,

      Stick to natural stevia. Thats the best of sweetener among the rest out there.

      Your husband can have almond milk or coconut milk as long as its unsweetened. Peanut butter is allowed as a snack and we only recommend brands with no or minimal sugar (1-2 grams per serving). You may also use nut butters as well.

      Ezekiel bread can be found in the frozen foods section of almost any grocery store. Ezekiel bread is the best kind of bread you can have as it is made from sprouted grains.
      You can have it from time to time and not count it as a cheat meal. I would wait until phase II to have it.

      If sticking with Phase 1 which is a very strict phase doesn’t work I would strongly suggest for you to be an example. You can go with the program by yourself and let him see your results.

  43. I have been on the diet for a month, I feel good and no cravings, which I thought would be impossible. I’m hoping to lose 10 lbs. by summer!

  44. I have not receives my books yet. When will they arrive?

    • Nik Takano

      Hi Carol,

      As per checking our records, it was delivered to you last Monday, May 15, 2017.

      Thank you for your recent purchase and wishing you a great start

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