Food cravings can be rooted in both physical and mental factors, but they don’t have to control you thanks to these tips.
Craving something sweet? Salty? Indulgent? You’re not the only one. Food cravings are something we all experience from time to time.
Some food cravings can be helpful; for example, craving a simple chicken soup when you feel unwell can give your body the boost in nutrients and warmth that it needs to fight a cold or flu. But, when cravings for less healthy foods (like sugar or salty snacks) become regular and impossible to resist, they can lead to digestive upset, health issues, and even frustration and guilt.
Here’s the good news – you don’t have to be an expert in willpower to overcome these urges. The key to keeping food cravings under control is less about fighting against yourself and more about learning to strategically manage cravings by understanding your body’s signals better.
Ready to find out how?
Understanding Food Cravings
The first step to tackling your cravings is to understand the difference between a craving and actual hunger.
Hunger is a physiological need for sustenance, while cravings are a desire for a specific type or flavor of food. Hunger says, “I need to eat,” while cravings say, “I need chocolate now!”
Cravings can be rooted in both physical and mental factors. Physiologically speaking, cravings can stem from nutritional deficiencies or imbalances. For example, a chocolate craving may indicate a magnesium deficiency, while craving meat could signal a lack of iron or protein in your diet.
Psychologically, they can be triggered by emotions or the need for comfort. If you find yourself reaching for a bar of chocolate or a bag of chips when you’re stressed, nervous, or bored, you may be using these foods as a quick dose of emotional relief.
Unfortunately, when you satisfy these cravings with junk or processed foods, this habit can become harmful – especially for your hormone balance.
When you consume sugary or high-carb foods, your body releases insulin to help absorb the glucose into your cells. This process can lead to a rapid rise and fall in blood sugar levels, triggering cravings as your body seeks to restore balance. Over time, this can lead to poor blood sugar balance, insulin resistance, and weight gain.
Cortisol, the stress hormone, also influences cravings. In times of stress, cortisol levels spike, leading to increased appetite and cravings for comfort foods often high in sugar, fat, or both. And on a chemical level, these foods do help you feel better…for a moment. They temporarily boost serotonin and dopamine, two neurotransmitters that are known to enhance mood and provide a sense of reward and satisfaction. This can then trigger a vicious cycle of cravings and overeating in response to stress.
Food Cravings and Your Health
While food cravings are part of life, giving into them regularly can have a wide range of negative impacts on your health. Food cravings can lead to eating far more sugar, fat, and salt than you normally would, as well as lead to unhealthy eating patterns that can impact your overall well-being. Here’s what to look out for:
> Weight Gain and Obesity
You’ll likely feel the most immediate consequences of succumbing to food cravings around your waistline. Weight gain is a common result of intense food cravings, particularly if the cravings are for foods high in calories, sugars, and unhealthy fats.
> Nutritional Deficiencies
Cravings often drive us towards specific types of food (often those with little nutritional value) and leave healthier options off the table. This can lead to nutritional deficiencies, as the body misses out on essential nutrients found in less-craved food groups such as fruits, vegetables, and whole grains.
> Increased Risk of Chronic Diseases
You are what you eat, right? Well, regularly giving in to unhealthy food cravings is a surefire way to increase your risk of developing a chronic disease. Foods high in sugar and saturated fats are known to contribute to the development of type 2 diabetes, heart disease, and certain cancers. Additionally, high sodium intake, often a result of cravings for salty foods, can lead to hypertension (high blood pressure), which also increases the risk of heart disease and stroke.
> Poor Mental Health
Food impacts our mental health – and vice versa. While emotional states can trigger food cravings, regularly indulging in these cravings can also affect mental health. For instance, the temporary pleasure you get from eating that high-sugar, high-fat, or high-salt snack can be followed by feelings of guilt, shame, and a lack of control, all of which only worsen stress and anxiety. Common comfort and junk foods are also associated with blood sugar spikes and crashes which lead to mood swings and irritability.
> Disrupted Hunger Signals
Regularly giving in to food cravings can disrupt the body’s natural hunger signals, making it harder for you to recognize true hunger cues. This can lead to a cycle of eating in response to cravings or emotions rather than your actual physiological hunger. Over time, this disconnection from the body’s natural cues can lead to overeating or eating disorders in some cases.
10 Ways to Stop Food Cravings
Ready to take control of your food cravings? Everyone’s journey to healthy eating is different, but these tips can help you learn to work with your body, understand what your cravings really mean, and develop a healthier relationship with food.
1) Practice mindful eating.
Mindful eating is about fully engaging with the experience of eating—paying attention to the taste, texture, and aroma of your food, and listening to your body’s hunger and fullness signals. When you eat mindfully, you take time to pause and make conscious choices about what and how much to eat.
To practice mindful eating, start by eliminating distractions at meal times. Sit down at a table without the distraction of a TV, phone, or computer. Chew slowly, savor each bite, and check in with your hunger levels before reaching for seconds.
2) Use the 20-minute rule.
Cravings may feel urgent, but they’re usually just a fleeting sensation. You can often outsmart your craving simply by waiting 20 minutes before giving in. While you wait, engage in some kind of distracting activity—take a walk, call a friend, read a book, or practice deep breathing.
3) Freshen up.
Another simple way to beat food cravings quickly is to brush your teeth, chew gum, or have a mint. With a fresh mouth, you’re less likely to want to chow down on that unnecessary snack. Plus, the smell and taste of mint can help settle the stomach and suppress appetite.
4) Reach for the right thing.
Sometimes a food craving is just a nutrient deficiency in disguise. For example, a common food craving is chocolate. Rather than needing to satiate your sweet tooth, a chocolate craving could be your body signaling a need for magnesium. Rather than reach for a junk food brownie, consider getting healthily satisfied with dark chocolate (70% or higher), nuts, seeds, or leafy greens. Here are some other common food cravings and what to eat instead:
Potential Nutrient Needed: Magnesium
Healthier Ways to Satisfy: Dark chocolate (70% or higher), nuts, seeds, leafy greens
Potential Nutrient Needed: Chromium / Tryptophan
Healthier Ways to Satisfy: Fruits, yogurt with a drizzle of honey, sweet potatoes
Potential Nutrient Needed: Sodium / Chloride
Healthier Ways to Satisfy: Olives, pickles, homemade popcorn with a sprinkle of sea salt
Potential Nutrient Needed: Calcium
Healthier Ways to Satisfy: Low-fat yogurt, almonds, broccoli, kale
Potential Nutrient Needed: Caffeinated Beverages
Healthier Ways to Satisfy: Green tea, herbal teas, water with lemon
Potential Nutrient Needed: Magnesium
Healthier Ways to Satisfy: Dark chocolate (70% or higher), nuts, seeds, leafy greens
5) Have a glass of water.
Thirst can easily be mistaken for hunger or food cravings. Staying hydrated can help prevent this confusion and reduce the urge to eat when you’re actually just dehydrated. When a craving hits, make it a habit to drink a glass of water and wait a few minutes to determine if you are simply thirsty or truly in need of a nutritious snack.
A great way to conquer cravings due to nutrient deficiencies and thirst at the same time is with a daily glass of Aceva Absolute Greens. Absolute Greens contains over 50 superfoods including greens, vegetables, fruits, soluble and insoluble fibers, herbs, spices, natural flavonoids, and enzymes. With only 30 calories and 2g of sugar, this provides healthy fuel, boosts hydration, and beats cravings.
6) Get your hands busy.
One of the best ways to avoid a craving is to get busy with a hobby, chore, or activity. Distractions like these can help you take your mind off the food and your hands away from the cupboards or fridge. Opt for activities that make it nearly impossible to satisfy your craving for at least 20 minutes, such as taking a bath, going for a walk outside, reorganizing your closet, or painting your nails.
7) Fight cravings with fitness.
Regular physical activity doesn’t just help you stay in shape – it is crucial for maintaining a positive mood, balanced emotions, and reducing stress. When your mental health is in balance, it’s easier to fight cravings and eat mindfully. Exercise can help when you’re actively experiencing a craving, too. This is because exercise releases endorphins, often known as “feel-good” hormones, which can combat the emotional triggers of cravings.
8) Balance your blood sugar.
Want to take a proactive approach to stop cravings before they start? Get your blood sugar balanced. Focus on eating more fiber-rich foods like vegetables, whole grains, and legumes. These foods slow down glucose absorption and help to stabilize blood sugar levels. Eating a well-rounded diet (with a strategic balance of protein, fat, and complex carbs) also helps avoid nutrient deficiencies and keeps cravings at bay.
9) Prioritize your sleep.
Did you know that poor sleep can lead to more food cravings during the day? This is because poor sleep wreaks havoc on your hormones, which increases your cravings for comfort foods.
Prioritize getting 7-9 hours of quality sleep each night. If falling asleep is a challenge for you, consider including stress-relieving techniques such as meditation, deep-breathing exercises, gentle yoga, or other screen-free activities into your evening routine about 1 hour before bedtime.
10) Embrace helpful supplements.
Along with diet and lifestyle changes, supplements can be an easy and effective way to give yourself the upper edge against cravings. Here are some key supplements that can make a big difference when trying to control your snacking habits:
Omega 3 Plus
Healthy fatty acids, especially EPA and DHA, have a wide range of health benefits, including crushing cravings. Omega 3 Plus helps enhance insulin sensitivity and support your overall metabolic health.
Peak Protein
If you often feel peckish, it could be that your meals don’t contain enough protein to keep you satiated through the day. Peak Protein powder offers a plant-based way to squash cravings, boost energy, and maintain a healthy weight. Simply blend into a delicious hunger-busting shake or smoothie.
Meta Trim
Meta Trim is a powerful supplement for anyone looking to enhance their diet and exercise plan, lose weight effectively, and conquer cravings. This signature formula contains ingredients that naturally suppress appetite to reduce the urge for unhealthy snacks, while also promoting healthy fat burn and metabolism.
Reclaim Your Craving Control
No matter how intense your food cravings are, you can conquer them simply by understanding why you’re having these cravings. By addressing the real craving lurking beneath – water, certain nutrients, or even comfort – you can stop the craving from the root and feel in control around food again.
Sometimes, however, we all need a little support when it comes to making lifestyle changes. If you’re ready to reclaim your power over cravings and live a nourished life, the experts at your local AlignLife Center can help. From identifying root causes to helping you create a meal plan that fits your goals, our team is here to help you feel your best.
Schedule a visit with your AlignLife Center today to get started!
