Eating fewer than 1,000 calories per day or eliminating entire food groups (carbohydrates, for example) leaves your body prone to cravings.  Food restriction decreases your body's production of appetite-reducing leptin by as much as 22 percent.  As a result, you'll tend to consume more calories when your cravings become overwhelming.  Lift any bans you've placed upon food groups.  Replace prohibitions with reasonable limits on your consumption — instead of banning dessert altogether, for example, share a piece of pie with two friends. Don't attempt to "eat around" cravings by substituting low-calorie imitations.  If what you really want is a milkshake, eating yogurt likely won't help — and you may actually consume more calories in your attempt to compensate. Sometimes it helps to tell yourself you're allowed to have the food, drink or cigarette you're craving in just 10 or 20 more minutes. When 10 or 20 minutes elapses, tell yourself the same thing. Keep delaying gratification until you've taken off the craving's edge. This method is good to have in your pocket for any type of craving, but especially nicotine cravings. Studies show that eating lean protein, like eggs or turkey, will help you feel full for the rest of the day, and make you less likely to give in to cravings later. It's important to eat soon after you wake up, rather than waiting until mid-morning, to get the full anti-craving effect.  Starting your day with protein and healthy fats causes your body to maintain a healthy blood sugar and continue craving those wholesome foods all day. Starting your day with heavy sugars/carbs, will do the opposite and cause carb cravings. Try making a healthy breakfast with eggs or lean meat. Yogurt is another good option for your morning protein. Eat a handful of nuts or a protein shake if you’re on the go and in need of a protein fix. Grapefruit has properties that inhibit insulin and keep you feeling full. While going on a grapefruit-only diet isn't healthy for your system, there's no reason not to...

How would you rephrase that briefly using Vietnamese?
Xác định xem bạn có đang tiêu thụ đủ lượng calorie không. Tự hẹn mình hãy chờ một chút. Ăn bữa sáng bằng đạm gầy. Ăn nhiều bưởi hơn. Ăn thực phẩm toàn phần. Ăn vặt bằng hạnh nhân. Nêm gia vị vào thức ăn. Chế ngự cơn đói bằng chất béo. Thử ăn chocolate đen.