How to Resist the Temptation of Food Cravings
Having food cravings can be a passing thought or an intense desire, even an obsession, to eat specific foods. Cravings are incredibly common. In fact, more than 90% of us experience them. Let’s look at some of the factors that trigger food cravings and then some functional solutions so we may better stave off those intense desires.
What’s the Difference Between a Craving and Hunger?
Hunger is your body telling you that you need to eat to maintain your energy and nutrient levels. This drive tends to be non-specific – in this case we can eat unhealthy foods not because we crave them, but because we just need “something” and often whatever is most convenient/fastest for consumption is usually the immediate target.
Food cravings on the other hand are often not related to hunger – think desert after a big meal! Or an evening salty or fatty snack. And typically cravings are specific — they are satisfied only by a particular type of food, usually something indulgent and high in fat, salt, or sugar. Also, a craving is usually more intense than hunger, and become a focal obsession.
What Causes Food Cravings?
The first thing to know is that they are not “all in your head”. We have powerful chemicals and physiologic reactions in our bodies which regulate eating.
I. Body Chemicals and Reward Centers:
Peptides and hormones
Certain peptides (which are molecules with 2 or more amino acids) naturally suppress hunger when we’ve eaten enough. But we also make hunger-stimulating peptides. These normally are far outnumbered by the peptides which tell us we’re full. However, if we predominantly eat certain foods like carbs/sugar and fats, the hunger peptides will tip the balance. Eating more lean protein usually puts the brakes on consumption.
Two powerful hormones also affect hunger — leptin and ghrelin and both are strongly affected by sleep. Leptin is manufactured during sleep and works to curb our appetite during the day. Grehlin on the other hand makes us feel hungry (particularly for salty, sweet and high-fat foods — typically the ones we crave) and is inhibited by sleep. A 2014 study showed that an additional 90 minutes of sleep for overweight people reduced cravings for sweet and salty foods by 62%!
Blood sugar
Food cravings have less to do with willpower than with blood sugar levels. When we experience low blood sugar our bodies sound the alarm for a quick fix: sweet sugary or simple carbohydrate foods that rapidly raise blood sugar levels.
Keeping your blood sugar in balance is the first line of defense to stave off cravings. We do that by going eating small, frequent portions, evenly spaced throughout the day.
Reward Centers in the Brain
The amygdala, hippocampus, and prefrontal cortex are reward centers and these regions play an important part in decision-making, habits, and the association of particular foods with emotions. The neurotransmitter Dopamine is a key messenger in your brain’s reward system and when you eat a food you’ve been craving, dopamine is released, making you feel pleasure. And of course, we want more of that. Too much sugar/carbs can be like a runaway freight train towards more, more, more cravings.
II. Triggers
Triggers are a type of stimulation that affects our bodies and our minds, and these vary a lot between individuals. How much we respond to triggers has much to do with blood sugar levels, regularity/frequency of eating, types of food we eat, emotional state, and sleep.
Environmental or external stimuli like the sight, smell, sound, or setting of a food exposure can be a trigger. Think of the scent of the freshly baked bread when passing a bakery, or the sound of a sizzling steak or a milkshake being whirred, or those enhanced shots of fast food during commercial breaks on the screen.
Emotional triggers are powerful. Stress is a big one of course but we will also “need” a reward to “celebrate” a good thing like a promotion or being out on a special date. Or we use cravings to medicate a sad feeling or disappointment like the loss of a job. People tend to use “comfort food” when stressed, or when tired from work or family duties, or sleep deprived.
Hormonal balance related to food, sleep, and blood sugar levels are big triggers; fluctuations during the menstrual cycle and pregnancy frequently drive food cravings.
III. Other Factors Creating Cravings
Impulsivity and other character traits: Research suggests that people with certain personalities may be more likely to act on food cravings.
Gender differences: Males tend to crave savory foods, while females tend to crave high-fat, sugary foods. And females may be more likely than men to act on their cravings, particularly due to hormonal fluctuations like around their period or menopausal changes.
Cultural influence: For example, rice is a common food craving for Japanese people, and Americans are known for fast-food high-fat, high-carb cravings.
Time of day: Cravings typically happen in the late afternoon and evening and these have much to do with blood sugar levels and fatigue and the emotions affecting willpower.
Night time snacking: We finally get to unwind, relax and reward ourselves after a long and exhausting day. Because we are in a relaxed state and perhaps not as focused on healthy behaviors as we are throughout the day, evening and night time eating can lead to habits which are hard to break.
Malnutrition: This may sound strange, but cravings may be a signal you are eating an overly processed and depleted diet lacking in essential nutrients and minerals. When you have a craving it may actually be telling your body you are not getting enough of nutrient rich/whole foods. Your conscious mind can’t discern what the flavors are for the the nutrients and minerals you need, only that salty, sweet, and fatty tastes are satisfying. Here are what certain cravings are really telling us and what to grab instead.
Craving Salt? If you desire salty foods like chips, popcorn, or French-fries your body may be asking for Chloride. Try fish or adding mineralized sea salt to other foods you eat during the day.
Craving Sweets? Candy, chocolate bars, cake, donuts … endless choices. What you may be needing is: Chromium, Carbon, Phosphorus, Sulfur, Tryptophan.
Try these foods instead: fresh fruits, broccoli, cheese, poultry/beef/fish, nuts, grains, cranberries, horseradish, kale, cabbage, sweet potatoes, spinach. All of these will help you get the nutrients you need and guard against a blood sugar roller coaster that only leads to more and more cravings if you give in to the cookie jar.
Craving Chocolate? Here’s a big one. Women especially tend to crave chocolate for those “happy antioxidant health benefits”. In fact we may be lacking Magnesium! Here’s what to eat: raw nuts, seeds, legumes, and fruits.
Yes, dark chocolate (75% cocoa or higher) has antioxidants and lower sugar amounts than other chocolates, and may give you an emotional lift but keep in mind it’s still sugar, and it’s a stimulant.
Craving Cheese/Fatty/Oily Foods? This may mean you are low in the fatty acid department. Try eating salmon, sardines, black cod, walnuts, flaxseed, mustard/turnip greens, broccoli, kale, legumes, sesame. Cheese may be a good option when low in quantity. High quality fish oil supplements can also help insure you are getting sufficient and healthy omegas.
How to Stop Food Cravings.
No matter what your level of food cravings, we can specific take steps to help balance our body chemistry and subdue recurrent cravings. Over time (and be patient but resolute) we can change the physiology and the habits of uncontrollable food urges for unhealthy foods.
Watch out for “setting-induced” cravings, like the urge to gulp down a large order of hot, buttered popcorn when you go to the movies. You can have a small bag of popcorn — just skip the butter.
Let yourself get 7-8 hours of sleep each night by heading to bed at least an hour earlier than normal.
When you notice the beginnings of a craving, pause and tune inward. That 3:00 p.m. cookie may briefly distract you from uncomfortable feelings but they’ll swoop back in with the last bite. Then you’ll also have a heaping helping of guilt to deal with.
Your feelings have something to tell you: maybe you need a hug, or simply to be nicer to yourself. You may also need to express important feelings that keep getting buried by eating.
Slow down when you eat so you can really taste the individual flavors in each food. When you fill your plate with quality proteins, vegetables, whole grains, legumes and fruit for dessert, I promise your cravings will begin to fade.
Ask yourself what kind of “reward” matters most in your life. Truly nourish yourself by taking a yoga class, joining a hiking club or going on a bike ride with a friend. As you feel stronger and better about yourself, junk foods will not seem nearly as alluring.
Eat small and frequent meals to prevent spikes in hunger Following a consistent eating pattern with an emphasis on protein will keep you feeling full, making it easier to beat those late night cravings.
Include protein in every meal, especially the most important one of the day: breakfast. Eating breakfast ramps up your metabolic rate and starts you off with good glycemic balance. Even a little Protein will help crush cravings for the rest of the day.
Consume plenty of fiber. Fiber foods create bulk and leave you feeling satiated for a longer period of time. Choose high fiber snacks with protein to get the most bang for your calorie buck. Fiber makes you feel more full throughout the day and fends off cravings.
Don’t keep trigger foods in the house. Out of sight, out of mind! Give your kitchen a makeover and only keep healthy snacks around. If your family has those trigger foods around, ask if they will keep them in an out of site cupboard. The visual influence of trigger foods is very powerful.
Have a physical distraction. Cravings pass. One of the best ways is to go outside in nature – a qsimple walk around the block or even just up and down your street will break the cycle. If not outside, do a flight of stairs, or 3 minutes of arm or leg exercise.
Be with people. Join a book club, sign up for a class - lan exercise class or club is fantastic, and there are endless other options. Choose something you really enjoy – or try something completely new like a language or arts class. If at home try a new craft or do a home workout video. Distrat yourself with anything other than food.
Avoid food advertisements on TV. Pre-record your favorite shows so that you can fast forward through commercials and avoid on-screen food temptations.
Create non-food rewards for eating healthy. Rather than treating yourself to a bowl of your favorite ice cream, indulge in a mani-pedi, massage, or new workout top on days where you worked hard and deserve a little treat. Other less expensive options include a free fitness class, walk around the neighborhood, or bubble bath.
Drink at least two liters of water per day. Water keeps us full and is critical for optimized fat burning.
When in doubt, choose a healthy snack. While many food cravings result from external stimuli, some may be signaling true hunger. Part of living a healthy lifestyle is being able to listen to your body. When your body is telling you that it’s hungry and needs fuel, don’t ignore it. As much as possible, choose protein.
By adding these healthy habits and food options to your diet, you will notice a change in your cravings. They will become less powerful over time, you’ll have more energy and feel better about yourself inside and out!
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