No more Food Cravings
Most people experience food cravings from time to time. These cravings can cause them to snack on unhealthful foods, which can lead to weight gain. Every person experiences cravings differently, but they are typically transient and often for processed foods that are high in sugar, salt, and unhealthful fats.
In this article, we look at the causes of food cravings and explain the simple steps you can take to handle them.
Causes
People might experience food cravings seemingly out of nowhere, or they may be related to seeing, smelling, or hearing about a specific food. The brain regions responsible for memory, pleasure, and reward play a role in food cravings. An imbalance of hormones, such as leptin and serotonin, could also lead to food cravings. Cravings also involve the appetite centers of the brain, even though they tend to be separate from hunger.
Various factors can affect a person’s food cravings:
- Hormonal fluctuations across the menstrual cycle can create food cravings.
- Emotions can also contribute to food cravings, such as in cases of comfort eating.
How to Reduce Cravings
- Reduce Stress Levels: Stress and emotional eating can influence a variety of health issues. Feeling stressed may promote emotional eating and cravings for comfort foods.
Here are some natural ways to reduce stress and anxiety: Go for a walk, yoga, meditation, calling a friend ...
- Drink plenty of water. Hunger and thirst can produce very similar sensations, potentially leading people to confuse the feeling of thirst for hunger.
- Get enough sleep: Not getting enough sleep could alter the body’s hormonal balance.
- Eat enough protein: Protein can regulate ghrelin, a hormone related to appetite.
- Maintaining a regular eating pattern, such as eating several small meals throughout the day, may also help.
How to Replace Cravings
- Potato Chips: Try replacing chips with a salty snack that is higher in healthful fats and protein, such as salted cashews or peanuts. However, bear in mind that nuts without salt are a healthier option, as too much salt can be harmful.
- Chocolate: Opt for chocolate that contains at least 70% cocoa so that it is rich in antioxidants. As dark chocolate has a more intense flavor than milk chocolate, people may feel satisfied with a smaller portion.
- Candy or Pastries: When craving sugary foods, try replacing them with sweet fruit, such as peaches, cherries, or melon. Keeping dried fruits, such as prunes or raisins, on hand may also be helpful for cravings on the go.
- Soda: Sparkling water with a squeeze of fruit juice or a slice of orange can replace a craving for soda. It provides a similar feeling to soda but has fewer calories and less sugar.
Summary
When a craving for unhealthful food arises, it may help to eat a more healthful alternative instead. Go for healthy snacks (nuts, greek yogurt, fresh fruits...) Various methods, such as reducing stress and staying hydrated, can help people to minimize their cravings.
