Many of us have experienced and given in to a food craving at one point or another in our lives. But have you ever wondered why you craved something greasy, salty, sour, or sugary? When you experience a food craving, what is your body trying to tell you? And how can you curb these seemingly uncontrollable desires?
According to experts, food cravings may only last 3-5 minutes. By giving in to them, you hamper your efforts to maintain healthy eating habits and body weight. Luckily, there are simple ways of managing these cravings and staying on your path towards consistently healthy eating habits.
UNDERSTANDING FOOD CRAVINGS
Food cravings originate in those regions of the brain responsible for memory, pleasure, and reward.
An imbalance of hormones such as leptin (stimulates appetite) and serotonin (contributes to feelings of well-being and happiness) can also result in food cravings.
Endorphins, chemicals that make us feel good, maybe another culprit. They mirror an addiction: you eat something and experience pleasure and then crave that particular food in times of anxiety, stress, or when in pain.
Your emotions may also produce food cravings – think of comfort eating.
Likely due to a strong imbalance in hormones that disrupt their taste and smell receptors, pregnant women experience repetitive cravings,
Finally, there may be a connection between food cravings and nutrients. The body may crave certain foods because it lacks specific nutrients they contain.
HOW TO REDUCE FOOD CRAVINGS
Understand your emotions:
Some of us cannot deny that we eat certain foods as the direct result of our emotions. However, snacking will not heal your emotional pain so take steps to learn to understand and manage your emotions before you start working to reduce your food cravings, even if it means asking a mental health professional for help.
Manage your stress:
Are you familiar with the term “stress eating”? Many of us get cravings when we’re stressed or anxious. In addition, stress raises cortisol levels, a hormone that can make you gain weight, particularly on and around the belly. Women under stress appear to suffer from food cravings and eat more calories, while men tend to turn to alcohol and cigarettes. Use stress-busting techniques such as exercise and mindfulness to manage your stress.
Stay hydrated:
As the same area of the brain produces both the sensations of hunger and thirst, we often confuse these two sensations. So, you may choose to eat when in fact your body needs hydration. Make sure you drink plenty of water each day.
Get enough sleep:
Studies have shown that not getting enough sleep could alter the body’s hormonal balance and thus lead to strong cravings. One study shows that sleep-deprived people are up to 55% more likely to become obese. This makes it important for you to get enough quality sleep to prevent cravings from appearing.
Eat regular, healthy meals:
To avoid food cravings brought on by hunger and possibly a lack of nutrients, eat regularly throughout the day, focusing on nutrient-rich foods. This way you won’t get hungry and your body gets the nutrients it needs.
If you do feel like snacking between your meals, opt for healthy snacks such as fruits, nuts, and seeds, or vegetables. And if you really cannot do without that piece of dark chocolate or a few potato chips then go ahead and satisfy your craving with a small portion. Prone to binge eating? Then it’s best to learn to replace the craving altogether with a healthier alternative.
Eat enough protein:
Adding more protein to your diet can significantly reduce cravings. One study found that a diet high in protein can help reduce nighttime snacking by 50%. Another study showed that by increasing their protein intake to 25% of their daily calories, the cravings experienced by overweight men were reduced by up to 60%.
Change your habits:
Some food cravings may be related to old habits. You may pass by a bakery each morning and crave a chocolate croissant. In this case, consider changing your walking route. Or maybe your mom used to greet you after school with tea and cake, in which case you might try to distract yourself until your craving passes. You might call a friend, take a short walk, or play your favorite music and dance to it.
Wait for it to pass:
As they only last a few minutes, one way to deal with cravings is to just wait them out. While you do, distract yourself or drink a large glass of water.
REPLACING CRAVINGS
Often, we can satisfy our food cravings by choosing a healthier option. Here are a few alternatives to the foods we most commonly crave:
Cakes and candies:
Satisfy your sugar craving by eating fruits, such as peaches, cherries, or melon. Always having a small portion of dried fruits with you can also be helpful to manage sugar cravings.
Chocolate:
Some people report that they satisfy chocolate cravings by having magnesium-rich foods like almonds. If that doesn’t do the trick for you, then have dark chocolate with at least 70% cacao – due to its intense taste you will be satisfied with a small amount.
Potato chips:
Salty snacks high in healthy fats and protein such as cashews and walnuts make a great replacement for potato chips. Popcorn is also a far healthier choice.
Soft drinks:
Instead of sugar and calorie-laden soft drinks, add fresh slices of fruit to sparkling water. You will enjoy a similar feeling without the sugar and calories.
Understanding your food cravings and what triggers them makes it far easier to avoid them. It also makes it a lot easier to achieve your healthy eating goals and manage your weight.
