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Food cravings: Causes, reducing and replacing cravings
How to reduce cravings
- Lower stress levels: stress promotes cravings for comfort foods.
- Drink plenty of water: Dehydration manifests itself as hunger, so when you get a craving, drink water.
- Get enough sleep: not getting enough sleep alters the hormonal balance.
- Eat enough protein.
- Avoid hunger: under-eating can make food cravings worse.
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Food cravings
They are an intense desire for a specific food. This desire can seem uncontrollable, and the person's hunger may not be satisfied until they get that particular food. We usually feel cravings for junk foods and processed foods high in sugar, salt, and fat.
What causes food cravings
- An imbalance or changes in hormones
- Emotional issues (eating for comfort)
- Nutritional deficiencies
- Dehydration
How to reduce cravings
- Lower stress levels: stress promotes cravings for comfort foods.
- Drink plenty of water: Dehydration manifests itself as hunger, so when you get a craving, drink water.
- Get enough sleep: not getting enough sleep alters the hormonal balance.
- Eat enough protein.
- Avoid hunger: under-eating can make food cravings worse.
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Common reasons to crave salty foods
- Your body is depleted of sodium when we sweat, which then makes us need to consume more;
- You're dehydrated;
- You’re stressed;
- You’re not getting enough sleep;
- Salt lights up the pleasure center in your brain and releases a hormone called dopamine, which makes you feel happy;
- Humans have an innate drive to seek salt because it is necessary for survival and historically a rare mineral to find;
- You may have an underlying health issue.
Excessive salt consumption has been linked to diabetes, kidney disorders, high blood pressure and heart disease, so you want to be mindful of how much you are eating. If you feel like you may ...
Excessive salt consumption has been linked to diabetes, kidney disorders, high blood pressure and heart disease, so you want to be mindful of how much you are eating. If you feel like you may be consuming too much salt, you may want to attempt to reduce how much sodium you ingest.
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“Everything in moderation” is risky advice
Because the word “moderation” is vague and that makes it a friendly, big-tent kind of concept: however much you eat, you can find a way of convincing yourself that you eat in moderation.
Moderation should be a tool...
...for sticking to healthy diets easier.
Nutritionists mean by moderation small portions, especially when talking about food that we should not eat. This means that eating a little bit of bad food doesn't have to ruin your diet or make you feel guilty and give up.
Big companies and “moderation”
Junk food companies love the concept of “moderation”.
Some of them (e.g. the Sugar Association, Snack Food, and Grocery Manufacturers Associations, with members as Coca-Cola and Hershey), adopted the motto: “All foods fit in a balanced diet", to give the illusion that your diet is not unhealthy if it includes their foods.
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The reasons we crave junk food
- The sensation of eating the food: what it tastes like, what it smells like and how it feels in your mouth.
- The blend of proteins, fats, and carbohydrates t...
How craving are stimulated artificially
- Salivary response: the more a food causes you to salivate, the more it will cover your taste buds.
- Rapid food meltdown: this tells your brain that you’re not full, even though you’re eating a lot of calories.
- Calorie density. junk foods are designed to convince your brain that it is getting nutrition, but to not fill you up.
- Memories of past eating experiences: When you eat something tasty, your brain registers that feeling and will bring it up in the future.
Building better habits means changing your environment
Most people think that building better habits or changing your actions is all about willpower or motivation. But your environment has an incredible ability to shape your behavior.
Nowhere is this more true than with food.
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