I like cutting up cucumbers and putting a little salt and lime/lemon. Tomatoes too. Popcorn on the stove but limit butter and salt.

For sweet cravings sucking on a spoonful of peanut butter goes a long way but you have to be careful with the quantities. I usually just grab fruit: grapes, oranges, bananas (cut up and put on a plate to graze on) or apple slices. Raisins and craisins but again that’s one you have to watch quantities. Gum or suckers are probably your best bet honestly if quantities are the issue. Watered down juice is an option too. Sweet cravings are short for me. I favor salty and sour foods. But if all else fails cereal.

Grab a no or low calorie drink to sip on instead. Water, flavored water, or something carbonated. Plan snacks like carrots or celery, pickles, or seeds or nuts or grapes etc. And yeah, gum, mints, suckers or cigarettes.

Try telling yourself things you can have instead of things you can’t. Then keep those things in arms reach. And try to always start with water. I even drink water with a splash of vinegar and salt bc the salt sparks your dopamine. But of course be wary of overindulging in salt.

As for meals have something that signals the end of the meal for you. Some people wait to drink until they’re done eating. Smokers light a cigarette. Maybe a hard candy or gum so you know you’ve completed the meal at least for you?