Simply irresistible! – Why we have cravings and How to curb cravings

Ever felt that you have no control over the food you crave? Ever felt that some foods are just too good to resist? Ever felt the urge to eat even when you do not feel hungry? There are scientific reasons why you can’t control your cravings and strategies on how to curb these bad boys. Here is what you need to know.

3 Reasons why you have cravings:

1.       Cravings are neurological

Whenever we crave food, we usually crave for things like chocolate, potato chips, cakes … … in short, PROCESSED FOOD. Process food contains high levels of fats, sugar, flavoring, sweeteners, caffeine, enhancers and salt. This increases the brain’s response to having more cravings.

Unlike whole foods, highly refined sugar in processed food causes blood glucose level to spike resulting in an immediate increase in endorphin level which would decrease very quickly. This prompts you to eat more. We also digest unhealthy food faster as they contain little amount of proteins and fiber.  

2.       Cravings are historical

Our desire for food high in fats can be traced to prehistoric times whereby food high in fats and energy were needed to maintain the nutrient level and body fuel for the body. Besides that, food that has high amount of sugars are preferred by people as when prehistoric people hunt for food, they generally accepted the sweeter berries compared to the sour ones. This is due to more endorphins and dopamine being released in sweet food.

Food such as biscuits and sweets has very high levels of endorphins and dopamine; An increase in endorphins and dopamine in the blood stream motivates us to continue munching and this is unhealthy for our body.

3.       Cravings are biological

Women are more vulnerable to their cravings compared to men as women have a harder time ignoring their cravings and would succumb to them easily. Biologically speaking, food is needed for energy for reproduction. For women to successfully reproduce, they need to eat which becomes a genetic disadvantage.

Another aspect is hormones. Most women crave chocolate at the start of their period and would give in to their cravings. This makes it harder to beat the cravings the next time. Whenever women eat chocolate due to their PMS related mood swings, their cravings for chocolate would be associated with their periods which would trigger a desire for chocolate every month.

   

How to curb cravings?

1.       Avoid your triggers

Take note of where and when you get your cravings and try to avoid doing the same thing at the same place to reduce the urge to eat.

2.       Take control

If you have to have biscuits, try cutting back on the portion size. For example, instead of eating a whole packet of cookies, try to take a few cookies out onto a plate and eat from there instead of straight from the bag.

3.       Stick to a schedule

Eat during set meal timings and avoid mindless eating and snacking. It is good to eat 5 small meals compared to 3 large meals a day. Meal times should be spaced around 4 hours apart for digestion to occur.

4.       Get satisfaction

Indulgences are okay but they need to be limited. Have a “rest day” whereby you allow yourself to eat the food you crave in a reasonable portion. If you deprive yourself of your cravings, it is likely that you will over eat that particular food when you have the chance to eat it.

5.       Cut back on caffeine

Too much caffeine leads to more sugar cravings as you would need to take in more caffeine to sustain your energy level throughout the day. Try to limit yourself to 1-2 cups of coffee a day.

6.       Give your meal a happy ending

As human beings are habitual, it is good to come up with an eating habit that signals to you that you had enough for the meal. For example, you could have a cup of tea or a fruit to mark the end of each meal.

7.       Eat more whole food

Whole food helps to fill you up faster due to the high fiber content and could keep you fuller for longer periods of time. Whenever you feel like having junk food, look for healthier alternatives that are not only nutritious but also satisfying. For example when we feel like eating ice cream, you can reach for a cup of yogurt topped with nuts and fresh berries.

8.       Wait for 10 minutes

Wait for 10 minutes before accessing yourself again. If you still crave for the food after the 10 minutes wait, eat a small portion of it and ask yourself would you rather have this or say a home-made brownie later (the brownie just acts as a distraction; you do not need to eat the brownie).

9.       Drink a glass of water

Sometimes when we feel like eating, we are actually dehydrated. Drink a glass of water to fill your stomach up and if you still fell like having that biscuit or chips, take it in a limited small portion.

1.   Distract your mind

When we crave food we may not necessarily be hungry. Instead most of the time we just feel bored. Try doing other activities such as exercising, reading or playing games that would take your mind off the food.

If you ever over-indulge, there is no need to beat yourself up. Some people may say that since they had the chocolate bar, they might as well also have the packet of chips. This association of guilt with food or negative emotions can cause a snowball effect which causes people to snack more and eat more unhealthy food.  Instead, people should tell themselves “I have already enjoyed my treat and I am now done eating”.

Eat in moderation and get the body and health that you want! :)