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! :)
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