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Cravings for food are the anticipation of a pleasurable feeling from eating, often for something salty, sweet, or fatty. Whether we desire chocolate, cookies, alcohol, pizza, or ice cream; cravings transport us. Typically they start with a strong urge, progress into behavior, and result with a reward. A reward that’s often difficult to stop once started. Interestingly, women experience food cravings much more than men. A study in the Journal of Nutrition found 68% of men and 97% of women reported cravings, highlighting their intense nature. However, cravings need not render us powerless; there’s much we can do!
Understanding what occurs in the brain and body during a craving is important to our weight loss and weight maintenance success. Cravings are more complex than they seem, involving an interplay between mental, emotional, and physical factors. This means cravings are a result of neurological and biological processes, as opposed to willpower or discipline alone. When we are more familiar with how cravings function, it increases motivation as well as our capacity to redirect cravings.
When we eat sugary, salty, or fatty foods, the neurons in the reward center of the brain become very active, sometimes hyperactive. This activation interrupts normal brain processing of food, releasing stress and appetite hormones such as insulin, cortisol, dopamine, and ghrelin. These hormones temporarily increase energy, pleasure, mood, and appetite; leading to highly enjoyable feelings that override good judgment. Consequently, we often feel hungry again soon after eating. To avoid letdown and continue feeling good, we often keep eating, which starts a cycle called the “crave cycle.” Later on, or maybe the next day, we might realize that our eating behavior didn’t really make sense. (These sugary, salty, or fatty foods are called “hyper-palatable” because they taste really good, make us feel happy, and can make it hard for our brain to know when we’re full.)
Many things cause cravings. These include hyper-palatable foods, chronic stressors, and dysregulated emotions (such as intense boredom, sadness, or loneliness). Other factors like gaps in quality nutrition, sleep deficits, hormonal issues, artificial sweeteners, and gut issues also contribute. And yet, cravings or the crave cycle are not the end of the story. When we understand cravings, we can treat them effectively. They do not have to be the end of healthy eating and you can absolutely be successful with your health goals!
According to Dr. Toni Brayer, a physician at Sutter Pacific Medical Foundation, it takes less than three weeks to reset taste buds and break the crave cycle. However, we must look to and stick with the science and what really works with food cravings. This is in contrast to the all too common weight loss practices of dieting, wishful thinking, and white knuckling; which make us feel even more ineffective.
Use these tips to reduce and eliminate cravings while building healthier nutrition habits. Over time and practice, food cravings can be mastered!
Eliminate and replace hyper-palatable foods. Identify replacements that are good but not so good as to go overboard. Instead of Dominos pizza, try gluten-free pizza with veggies and a chopped salad. Instead of ice cream, try Greek yogurt with berries, almonds, and carob nibs.
Increase fiber intake. This aids with blood sugar levels, fullness cues, and digestion. It also reduces cravings. Examples include raspberries, pears, apples, broccoli, brussel sprouts, quinoa, oatmeal, almonds, and black beans to name a few.
Avoid nutrition gaps. Eat whole, balanced meals, with quality fats and proteins. Avoid getting too hungry. I recommend identifying a meal frequency such as 3 meals and one snack spread throughout the day.
Have a plan for stressors and emotions. This way you don’t end up “eating them.” This might involve relaxation techniques, physical activity, getting outside, breathing more deeply, or seeking support from a trusted friend.
Avoid places that trigger cravings. Avoid break rooms, restaurants, or bakeries that tempt you with unhealthy foods.
Remove trigger foods from the home. Organizing the refrigerator and clean out the pantry. You can also put tempting foods in hard-to-reach places, like on top of the refrigerator or in the garage.
Stay Hydrated. Sometimes, we mistake thirst for hunger. The first two signs of dehydration are hunger and fatigue, not thirst. Drinking more water improves bodily functions, reduce cravings, and support our health efforts. Adding electrolytes can enhance water’s taste too.
Immerse yourself in a project or event. When busy with tasks like organizing, attending events, or going for a drive, cravings tend to fade. This can lead to a calmer and more focused feeling over time.
Use transitional items until cravings subside. After a satisfying meal, it’s common to crave more. Try strong mints, vitamin C lozenges, or non-caloric drinks to help transition. Tasty but non-caloric options on the tongue can interrupt cravings and help you move forward.
In conclusion, overcoming cravings typically requires effective practices, along with effort and patience. It’s important to maintain focus and hope, especially if progress seems slow. Persevere, knowing that cravings can be overcome with time and commitment, which is essential for weight loss. If the suggested strategies don’t yield results, there may be underlying complexities to address. Email page@premierfitnesscamp.com if you’d like further guidance in understanding and addressing these biological signals. Remember, food cravings don’t have to derail your journey toward healthy eating and achieving your health goals!
Page Lauer, LMFT, CEDS,
Behavioral Health Director