Understanding Cravings

After dinner snacking, binge eating, fixes..... we all have cravings from time to time. Cravings are one of the biggest hurdles when it comes to changing your lifestyle and are hard to overcome.

The better we understand our cravings though, the more equipped we are to deal with them constructively.

Ways to Deal with SUGAR CRAVINGS

(or other junk food habits)!

You’ll also begin to understand why your cravings are not always your fault.

It’s not realistic to think you will NEVER have sugar, but the reality is that most people are consuming WAY too much. Sugar is in SO many of the foods we eat and we usually aren’t even aware of it (bread, crackers, sauces, chips - you name it) and it can be quite addictive.

We are inundated every day with foods that are high in calories and low in nutrients. Fast food, packaged food and junk food are quick and easy, but we’re paying the price with our health and our waistlines. When we consume these processed, nutrient-void foods, our body knows it’s not getting what it needs, so it craves more….more nutrients…but many times, we are just giving our body more food…empty calories, lacking in nutrients.

Did You Know This About…

SUGAR

The average Australian consumes about 21.9 kg's. of sugar per year. That's 1.68 kg's a week.

Yikes!

It’s hard to image it’s that much!

And, you may be thinking, you’re not average because you really don’t eat that many sweets. The majority of sugar we consume is hidden in processed and fast foods, cereals, snacks, white flour products - it’s even in salad dressings, sauces, and beverages. Even products labeled “healthy” are often loaded with sugars.

Sugar makes us feel happy, energetic and it can even make us feel calm sometimes.

Here’s WHY:

Sugar releases brain chemicals that make us feel good emotionally – temporarily. Following the initial rush of flavor, excitement and comfort, comes the crash! And, just when you were feeling “up,” you are likely to feel worse than you did before you had that sugar so you want and need even more. It can be a hard cycle to break.

Here’s why your cravings are partially not your fault.

Did you know that food companies hire food scientists to create foods with tastes and textures that are hard to resist. It’s their job to find that perfect ‘pleasure point’ of the food being “manufactured.” They know there are certain substances that people will want more of. Yes, there’s a science to it!

MSG

Like sugar, MSG is highly addictive and this is why some of our food cravings are not our fault. This isn’t to say that we don’t have control over what we eat, because we do. We make our own choices. But it helps to understand why some of our choices may not be so healthy. When food or food-like substances are PURPOSELY DESIGNED to create addiction, we need to remember that it’s in the food industries best interest to create food that would have us over eat…right? The more we eat, the more money they make.

​

Of course, there are many possible causes for cravings including, but not limited to, stress, nutrient deficiencies, hormone imbalance and fluctuations in blood sugar levels. This is a reason why it’s good to keep a food journal so you can become more in tune with what you’re craving, what you’re eating and what you may be missing in your diet. You may also learn more about the triggers, which are often signals that change may also need to happen somewhere off your plate.

Note: If you have cravings that persist, please consult with your doctor to determine if nutrient deficiencies and/or hormones could be the cause. Many people are deficient in some nutrients (even when they have a healthy diet) and it’s common to have hormone fluctuations and/or imbalances at different stages of our lives. Look for a doctor that specializes in this area.

Ways To Reduce Cravings

So what can we do to reduce cravings? By adopting the following practices, you can reduce your cravings for sugar or other unhealthy foods and drinks.

1. Don’t skip meals.

This is super important when it comes to eliminating cravings.

When we skip meals, we may think we're reducing our calories for the day. The problem with this is that by mid-afternoon, hunger hits with a vengeance, we give in to the temptation and then we get mad at ourselves for failing. This often leads to eating even MORE empty calories, more sugar, more processed food, because now we again feel we are starving and we’re stressed from failing. It’s easy to just start to shovel in the closest food you can find when you’re “starving.”

When you can spread out your meals as evenly as possible throughout the day, ensure that your meals are based on whole foods, and add a healthy snack when needed, your blood sugar is likely to be more stable. This mean no more energy crashes which result in a craving for sugar to get your energy level back up.

Often, sugar cravings are our body’s response to needing energy. By eating balanced meals throughout the day, our energy levels stay up, thereby reducing cravings.

2. Don’t bring temptation home.

This sounds simple, but it’s oh so true.

If you want to make good choices, only keep good choices in the house. I like to keep the veggies and fruit at eye level and up front for my kids. When they see healthier choices first, they go for what’s within easy reach. Keeping washed, pre-cut veggies with a pre-made yummy dip means healthy snacks are all ready to eat.

Plus, if the junk food, sugary cereals, cookies, cakes, ice cream, chips, etc., are not there, you can’t eat any, right?

Stock your kitchen with whole foods that fill you up, satisfy your hunger and give your body the nutrients it needs. This greatly aids in the reduction of cravings, because you don’t feel so hungry.

3. Eat enough protein, fiber and healthy fat

The low fat diet craze caused people to fear all sources of dietary fat, including the healthy fats that our bodies desperately need to function properly. Healthy fat is crucial to providing essential fatty acids, the absorption of vital nutrients, vitamins and minerals and are a source of energizing fuel. To make up for the lack of fat and taste in their products, the food companies added more SUGAR! Low fat foods are not very satiating, which leaves us hungry again a short time later. This leads to consuming more calories, which is not good if your goal is weight loss.

By eating more whole foods that are packed with the nutrients our bodies need, the less junk food we crave. Our bodies need real food – whole food in its natural state - to thrive. Providing our body with what it needs can reduce addictive cravings.

Eat fiber and protein for every meal. This is the most important tool you can have on your plate. Both protein and fiber help slow down the absorption of sugar and prevent any blood sugar spikes which would make you crave more sugar. Plus they keep you fuller for longer, leaving you more in control over your food choices and less likely to dive into that cupcake!

If eliminating junk food from your pantry shelves is a challenge for you because your children or spouse have snacks they “have to have,” try replacing one type of snack at a time. For example: Maybe instead of Doritos, which are full of artificial ingredients and MSG, transition to something like organic tortilla chips. Be sure you have a great fresh salsa or guacamole for the dip and serve with a plate of fresh cut veggies too!

Starting with small changes and transitioning little by little can avoid a major mutiny. You don’t have to do a major overhaul all at once. This can take some time. It’s good to introduce new foods and see what everyone likes. You never know what may become a new favorite.

4. Get a good night’s sleep

Are you sure you’re getting enough sleep each night? And do you get quality sleep?

What does sleep have to do with healthy eating and achieving your ideal weight range? A lot!

Think about the difference of how your entire day goes when you wake up tired vs. how you feel and how your day goes after you get a full night’s rest. It’s typical that we make different food and activity choices throughout the day when we are rested and feel energetic compared to days when we are dragging.

According to experts, the amount of sleep you get directly correlates with sugar cravings. It's well-documented that people who are sleep-deprived crave sugary foods. We've all been there. You didn't get a great night's sleep, but you need to be productive the next day, so you lean on caffeine and sugar for a boost. It works in the short-term, but long-term it leads to a poor diet and potential weight gain.

Tiredness, stress and exhaustion all trigger food binges. When we’re tired, we get stressed more easily. Research, published in the American Journal of Human Biology, shows that short or poor quality sleep is linked to obesity by de-regulating appetite and increased energy consumption. Our appetites can increase when we’re tired, which makes sense. Studies show how signals from the brain, which control appetite regulation, are impacted by sleep restriction. Our body craves more energy and we get more energy from food, so we end up eating more, and usually end up making less healthy choices.

5. Be a food label detective

We’ve been taught to look at the calories and fat content on labels, but not the actual INGREDIENTS. It’s shocking what our food is made up of these days. When we consume sugar, we CRAVE more sugar, so it’s important to know where it’s lurking.

To eat healthy food, you need to know what’s in it! That means you have to read the label! Sugar is often disguised under different names as well as being listed more than once under the different names.

Here are just a few of the names sugar goes by: high fructose corn syrup, brown sugar, raw sugar, beet sugar, cane sugar, sucrose, dextrose, maltose.

Before you put something in your grocery cart, know what it is that are buying to eat. The front of the package is designed to be an advertising billboard to “sell” you the product and the food manufacturers know how to trick us! They know the buzz words that fool us, don’t they? Words like “healthy,” “natural,” “baked,” “whole grain”, etc. You might think baked would be healthier than fried, right. Maybe. Did you know, for example that Baked Lays Potato Chips contains more sugar than Regular Lays Potato Chips? You wouldn’t even think there would BE sugar in potato chips, right?

Even most loaves of BREAD contain high amounts of sugar. IGNORE what the front of the package says and look at the list of ingredients. If it sounds like a science experiment full of names you can’t identify, put it back on the shelf.

I find it’s easier to find better food choices at stores like Sprouts and Whole Foods, and sometimes Trader Joe’s, rather than at conventional grocery stores. Not that stores typically known as a health food store don’t stock junk food. But there is a much larger selection of healthy, whole foods to choose from and I find they have a bigger selection of produce and organic foods.

If reading food labels seems overwhelming to you, there are some great a great free apps available such as Fooducate. You scan the barcode on the food package with your smart phone and it will give it a grade between an A and a D as well as the reason for the grade. It’s fun to start with the food in your pantry and see what grades it gives. This can also be a fun way to get the kids involved in learning more about food labels.

6. First eat something healthy

Don’t tell yourself you can’t have something you feel you’re craving!

Instead, tell yourself, “I can have it, but first I’m going give my body something nutritious, such as a banana and a few nuts or a fresh salad with some protein.” This way, by the time you’re done with the healthier choice, you are way less likely be craving the sugar anymore and will skip it. Try it and see what happens. Some of my clients that try this are skeptical at first, but are pleasantly surprised to see how well it works.

7. Look at what some of your habits are and the food choices that go along with them.

Do you pour yourself a cup of coffee and automatically reach for that donut or bagel? Do you nibble on a cookie before dinner to “hold you over” and then not feel so hungry when you sit down with your family? Does dessert automatically mean ice cream or cake?

Healthy sweets are packed with fiber, vitamins, minerals and antioxidants that actually HELP us become healthier and feel better. Find the fruits that you and your family like and keep them on hand.

8. Are you hungry for food or are you really craving something else?

What do you crave that’s not food?

Sometimes cravings are caused by things we feel are missing from our lives and food fills the void for us. We may be conscious of the void, or not. Stress, feeling bored or being lonely can do this as well. When you feel cravings coming on be real with yourself about whether it’s the food or something else. Get in touch with what you’re craving that’s not food and learn ways to nourish yourself without food.

Ask yourself if you’re REALLY hungry…or is it something else? If you just ate a meal an hour ago and felt satiated, maybe you aren’t really hungry. See if doing something else takes your mind off of mindless munching as a distraction. Boredom and stress can be a big trigger for cravings.

What are some things you can do instead of focusing on food?

Create your own list:

• Take a walk

• Get a manicure, pedicure, or massage

• Enjoy a hot shower or relaxing bath

• Spend time with friends

• Practice yoga

• Learn something new

• Read a book

• Garden

• Paint

• Put together a puzzle

• Spend time doing something you love that has meaning for you

These are just a few ideas. Try different things to see what works for you and focus on doing something you enjoy. Remember, sometimes we crave food when we’re bored because eating gives us something to do. So, check in with yourself to determine if you’re actually hungry.

9. Keep meals diverse

Make sure you incorporate all food groups when you prepare a meal. According to Nutrition Stripped founder, McKel Hill, MS, RDN, LDN, people don't realize they're what they're missing in their meals and it could be detrimental. "I've found in my practice that often people crave sugar because of generally imbalanced diet as a whole," she says. "At mealtimes, they might be missing out on enough fiber to keep them physically full or can be lacking enough protein to keep them satiated, or enough healthy fats. All the macronutrients work together to keep our blood sugars stabilized and keep us satiated so we need them all."

10. Eat a naturally sweat snack or find/make healthier versions

When a craving hits, instead of running for the sweets cupboard try something that will give you fuel, too. If you need a shot of sugar along with energy that will last longer, try making a trail mix with almonds, dried fruit, and a few dark chocolate chips. This snack is portable and will not only provide that sweetness you crave, but you'll also get protein and healthy fat from the nuts, and iron and fiber from the fruit.

11. Plan ahead

Here's another reason to meal plan. According to ketogenic diet expert, Maria Emmerich, planning ahead will ensure that you eat something healthy. "Having sugar-free treats on hand to quell the cravings helps," she says. "When you first start keto there could be some cravings that strike but once your keto, the cravings are a thing of the past."

12. Avoid salty foods

This may sound silly because salt and sugar are total opposites, but eating lots of salty foods can bring on sugar cravings. Salt is great for seasoning, but avoid the super salty foods. They can trigger a craving for sweet foods which is often why dinners out often lead to wanting to head straight to the dessert menu. Season food with other spices first before heading to the salt.

13. Give in to the craving

If a craving for something sweet like a piece of chocolate or a scoop of ice cream persists, just have it. Trying to satisfy cravings with other 'healthier' foods or restricting yourself from having a food you're craving often leads to overeating. As is often said, the forbidden fruit tastes the sweetest. So, eat your piece of cake, don't feel bad, and then move on.

Buy only one portion size of the food you're craving so you're not tempted to eat more!

14. Break the habit

At times cravings can be so strong that you may think your body needs the sugar, but according to Monica Auslander Moreno, MS, RD, LDN, nutrition consultant for RSP Nutrition, this is a trained response. "Sugar cravings are often a conditioned response," she says. "It's either an ingrained habit for you to have a piece of chocolate or something sweet after a meal so your body starts demanding it," Moreno explains.

The craving can also be an emotional demand. Maybe you're stressed, sad, or anxious, so you think you need chocolate to feel better. Instead of thinking of it as something you need, think of sugar as something you want, but are going to try and avoid.

15. Ask yourself if you're eating your emotions

Understanding why you are craving sugar can be a major clue to help you overcome it. Know your reason 'why,'. Cravings can be triggered by emotions, behaviors, or nutrient deficiencies. The next time you're absolutely craving ice cream, ask yourself, is it pure boredom? Are you feeling happy? Sad? Stressed? Asking these questions and trying to get to the bottom of why you're craving what you are can help you overcome the feeling in the future as well.

And here’s a Bonus Tip:

Stay hydrated! Most people don’t consume enough water and dehydration leads to cravings. So, the next time you have a craving, drink a glass of water, wait 10 minutes and see if you still have the craving.

To recap, here is a list of 9 total ways to conquer cravings:

1. Don’t skip meals – when you are super hungry, it’s easy to make poor choices

2. Don’t keep it in the house – if it’s not in the house, you’ll find something else to eat

3. Eat enough protein and healthy fats – these keep you satiated longer and you’ll consume fewer calories without being hungry

4. Get enough sleep – we eat more when we’re tired

5. Know what you’re eating (hidden sugars and chemicals) and read the food labels

6. Eat something healthy first – then you might not even want the sweets or junk food

7. Use healthy sweets – eat fruit instead of a treat with processed sugar

8. Ask yourself if you’re craving something besides food.

9. Stay hydrated – drink plenty of water

Remember

When you understand the connection between WHAT you eat, WHY you eat, and HOW you feel, you will feel more in control and be able to make better choices.

Try to determine if some of your cravings are based more on habit or what you may be keeping in the house and look at how to best address that to make changes.

We don’t need to feel guilty about food. We just need to understand our cravings better so we figure out what we really need and do our best to make choices that support our health and our goals

To-Do

• Tune in to your cravings. When do they happen?

• What are you craving and why? (are you tired, bored, or really hungry?)

• Decide what you will try this week. For example, try eating more whole foods during the day and not skipping meals and see how that helps.

• Create your list of things you can do instead of focusing on food when you realize you aren’t really hungry.