These cravings almost always involve foods high in sugar or calories.
Food cravings are an intense, sometimes irresistible need to eat a specific food or flavor. In general, this gluttony concerns foods rich in salt, fat, sugar or other carbohydrates.
Sweets and other types of carbohydrates cause the body to release feel-good chemicals such as serotonin, dopamine and other relaxing endorphins in the brain. The effects of these substances can cause a person to seek out these foods repeatedly, like a compulsion.
Below are some scientifically based strategies that can help you deal with these uncontrollable cravings or prevent giving in to them from becoming a habit:
1. Drink water
The body can misinterpret signals from the brain, and what appears to be a food craving may actually be a sign of thirst. Some people benefit from drinking a glass of water as soon as they feel like having a snack. Additionally, drinking more water throughout the day can also help dieters lose weight.
The authors of a 2014 study looked at overweight female participants who drank an extra 1.5 liters of water per day. The work found that participants who drank water weighed less, had less body fat and reported a significant reduction in appetite compared to matched participants who did not drink water.
The results of another study, this one from 2013, indicated that drinking two glasses of water before meals while following a low-calorie diet helped middle-aged and elderly people with obesity lose weight.
When a food craving arises, therefore, try drinking a large glass of water and waiting a few minutes before continuing.
2. Exercise
It seems contradictory, but the truth is that physical activity is useful for controlling appetite, especially for high-calorie foods, such as chocolates or snacks.
In 2015, researchers published the results of research on the effects of short periods of exercise on chocolate cravings in overweight people. They found that brisk 15-minute walks were more effective at reducing appetite than passively sitting.
The next time you feel a craving, it might help to take a quick walk or take the stairs instead of the elevator.
3. Ask yourself if you’re hungry
One way to distinguish between cravings and actual hunger is to ask yourself questions like, “Would I eat some fruit right now?” This exercise, called the “fruit test”, helps you better identify what hunger, craving or gluttony is.
Another type of question to ask yourself is whether, in the long run, you will feel better by consuming that food. When you remember times when you felt guilty or unwell about overindulging in a treat, you may have more motivation to look for a healthier alternative.
4. Manage stress better
Stress can play a big role in food cravings, and long-term stressors can cause some people to crave sugary or high-calorie foods.
So, finding ways to reduce stress can prevent gluttony from appearing or giving in to the temptation to obey food cravings to reward yourself for a difficult day.
Taking regular breaks from work or even taking a few deep breaths can help your body focus and calm your mind. It may also be helpful to try mindful practices for stress relief, such as guided meditation, yoga, or tai chi chuan.
5. Avoid fasting
Intermittent fasting is trendy, but for those suffering from food cravings, this strategy can lead to even more uncontrollable cravings. Diets that excessively reduce calorie intake can also lead to episodes of binge eating, followed by guilt.
If a person is always hungry, making some changes to the eating plan with the help of a nutrition professional can help control sugar and carbohydrate cravings.
Some people recommend structuring your diet by setting specific meal times each day. This can help re-educate the body and brain, communicating that there are times to eat and times not to eat.
By skipping meals, the person is more likely to want to snack during the day. In this case it is important to have healthy snacks on hand. This can also make a trip to the bakery, fast food chain, or vending machine less appealing.
6. Eat more protein
Many people find that consuming more protein helps control hunger and food cravings because this macronutrient makes people feel full longer.
According to the results published in the journal ObesityOverweight men who increased protein intake in their diet to the equivalent of at least 25% of total calories reported significantly reduced food cravings.
Protein can be especially helpful at breakfast. Research published in Nutrition diary studied the effects of breakfast on appetite in overweight or obese adolescent girls who typically skipped breakfast. They found that consuming this protein-rich meal the right way led to fewer cravings for sweet or salty foods later.
Source: MedicalNewsToday
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
