You have gone on a diet for the past month and exercised yourself to the maximum. The results are visible; you feel fantastic; everything is fine. Suddenly you realize that sometimes you have extreme craving for food. It is so uncontrollable that you get succumbed very easily. This is quite disappointing but very common. Food cravings can cause any dieter tip off balance. You can even turn into a person who is addicted to food mentally, physically and emotionally. But don't worry help is at hand.
What is Food craving?
A food craving is an irrepressible wish to eat particular food/foods unlike common hunger. Each of us, from time to time, has experienced an abrupt urge for a particular food or drink. It generally lasts only 8 to 15 minutes. Foods craved for are generally those with high sugar content namely pastry, chocolate, ice cream, cake etc.
Why do I get food cravings?
There are various reasons for a person to crave for food. Generally, it has been found that people seek out comfort in high fat/sugar foods during times of high stress, depression, loneliness and anxiety. As a result, it can be equated that a crash in serotonin levels (a neurotransmitter that impacts satiety, mood, and cravings) or adrenal fatigue influences cravings for salt and sugar. Emotional disturbances, hormonal imbalances, nutrient deficient diets and strict restrictive diets can also result in food cravings.
How do I control my Food Cravings?
Keeping regular food cravings under check is essential when trying to learn a healthy lifestyle or on a fat loss program. You will not be able to completely eradicate them from your life (because desire is a part of human psychology) but you can minimize them to such an extent that they will not interfere with your weight loss efforts. Here are a few tips to help you get started:
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Know the difference between real hunger and a craving: When you want to solve a problem you attack its roots. Food cravings are seldom about satisfying a nutritional imbalance or requirement. Real hunger is very different from cravings. It builds gradually and is satisfied after you eat healthy and nutritious foods, and feel full. Cravings, on the other hand, are very situational and timely. They come on suddenly and goes away if you wait it out.
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Know the triggers: Distinguish the feelings and emotions that lead-up to a food craving. Recognize the foods that trigger the craving. Sometimes even certain places can trigger these food cravings. Make a list of things which acts as triggers for you and avoid them as much as possible.
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Distract yourself: Controlling your craving is all a mind game. By varying your behavior, you can successfully fight these cravings. If you come across a trigger, just stop doing whatever you are doing and do something else for 15 minutes like call a friend or write an email. Distraction helps you lose attention from your cravings. Also make sure that you keep yourself busy most of the time. This way you will never get time to crave for food. You can also try to wait for a few minutes when the craving strikes as they don't last long.
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Fiber and water will always save the day: Eat high-fiber foods at night. The fiber will keep you feeling full longer and decrease any cravings you may get before bedtime. Also maintain a high level of hydration throughout your day. Very often your brain may misinterpret the signal for thirst as a signal for hunger. Drinking water eliminates this unrecognized thirst. Also, when water mixes with fiber, it adds bulk to your stomach making you feel full and thus reducing cravings.
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Don't starve yourself: Most cravings can be traced to a dip in blood sugar level caused from extreme starving. So always try to eat small meals and snacks throughout the day instead of eating three large meals. Researches show that people who eat mini meals throughout the day tend to snack or crave foods less often.
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Don't skip breakfast: Skipping breakfast is one of the chief causes of food cravings throughout the day. If you skip breakfast your brain will keep sending signals throughout the day that you are hungry. Try oatmeal for a healthy, satisfying breakfast which fills you up, and keeps you going for several hours. It has both fiber and water to help you fight cravings.
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Get enough sleep: Inadequate sleep triggers food cravings. When you don't get enough sleep, you feel tired. When you're tired, you're more likely to crave things. In a University of Chicago study, researchers found that people who slept only four hours a night for two nights had an 18 percent decrease in leptin, a hormone that tells the brain there is no need for more food, and a 28 percent increase in ghrelin, a hormone that triggers hunger. This causes an increase in appetite and a preference for calorie-dense, high-carbohydrate foods like potato chips, cookies, etc.
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Eat healthy food if you have craving: If you still are struggling with craving, try to go for healthy food rather than junk food. You can grab a carrot instead of french fries, eat an apple instead of a burger and have popcorns instead of potato chips.
Of course, before following these tips, you need to 'junk free' your refrigerator. The simple principle being, 'if there no junk food, you can't eat it'. There are going to be times when it is going to be difficult to stop cravings, and if you absolutely must have that piece of chocolate, go for it. But don't indulge too much. Always remember: Moderation is the key to a happy life!
