What causes Food Cravings?
Food cravings are a complex combination of emotional, biochemical and hormonal factors. Blood sugar is the predominate reason for food cravings but hormones and emotions also play their part. One theory is that our bodies are “asking us” to remedy a nutritional deficiency, but that theory doesn’t explain why most of us crave donuts and potato chips instead of kale or broccoli. Whatever is causing your food cravings, here are some sure fire ways to help you handle the urge to over eat.
1) Never Skip Meals
Don’t drastically cut your calorie intake. You need to eat enough to maintain your ideal body weight, please don’t go on any kind of starvation diet, they will only make your fatter! Eat small meals and snacks throughout the day instead of eating three large meals, this helps avoid the temptation to snack on bad foods. Eat enough protein to regulate your insulin levels.
2) Exercise Daily
Exercise increases endorphins and serotonin and that will cut down on your food cravings. Mood can have a serious effect on how much we gobble down so getting daily exercise is vital to managing a healthy weight. Try to get at least 30 minutes of physical activity every day to keep you happy and in control.
3) Get Enough Sleep
Inadequate sleep triggers food cravings. Recent studies have shown that the link between sleep deprivation and weight gain may be greater than previously thought. There are several studies that make a connection between important hormones and proper sleep. You can increase your fat burning capabilities and reduce your cravings by getting enough sleep. Try to get 7-8 hours every night.
4) Eat Whole Foods
Eating whole foods provides more vitamins, minerals, fiber and antioxidants to your diet. If your body’s getting the proper nutrition, it’ll go a long way towards reducing food cravings.
Fruits, vegetables, nuts, grains, seeds and sustainably raised meats, in their natural form and unprocessed are considered whole foods. Buy foods that are fresh rather than canned or frozen whenever possible. The sooner you consume the foods from where they originate the more nutritional value they have. Shop at your local farmers market!
5) Always Have Breakfast
Breakfast gives your body a much needed metabolism boost in the morning. Try to eat within a hour of waking up. Stay away from sugary cereals, pastries, and white breads because they’ll leave you hungry and tired within a couple of hours. Eating a breakfast high in protein and fiber will keep you satisfied the longest.
6) Mange Your Stress
Stress is a huge factor in over eating. Stressful days promote patterns of skipping meals and then overeating, which leads to a roller-coaster ride of energy peaks and valleys. Our emotions, moods and focus follow our glucose levels. No matter how tempting that candy bar is, it will only lead to more fatigue and stress. To keep your energy up and your stress level low, you’ve got to eat the right foods. Eat light and eat often.
7) Drink Lots of Water.
Maintaining a high level of hydration throughout will help stop food cravings and the urge to drink something sugary. Feeling thirsty can lead to us to eating when all our bodies really want is water.
8) Eat Good Fat
Fat is essential and it’s an integral part of every cell in our body. Fat comprises about a third of our brains. Eating fat is fundamental to our health and well being. Among its many roles, fat is crucial to maintaining adequate hormonal balance, stabilizing blood sugar, increasing immunity, supplying energy, and controlling hunger. Examples of good fat are olive oil, coconut oil, nut and seed oils and real butter.
9) Don’t Eat Bad Fat
Trans-fats, hydrogenated fats and interesterified fats (which is another high processed and chemically altered fat). These fats have been chemically restructured and our bodies can’t metabolize them. These fats build up as cellular debris and can eventually damage cells and disrupt their function. Processed fats can increase our food cravings and make us fatter. Read the label on processed foods such as crackers, chips, dressings and baked goods to make sure these fats are not in the list of ingredients.
10) Keep Your Kitchen Stocked with Fresh, Organic Fruits and Vegetables.
Start shopping more wisely. Some careful planning will go a long way towards reducing the amount of calories you consume at home when your defenses are down. Toss the junk food and restock your cupboard and fridge with nuts, cheese, fruits, vegetables, chicken, fish and other whole foods.
The bulk of your grocery basket should be filled in the produce aisle! When you get those cravings grab a piece of fruit or some veggies.
12) Wait, Think Moderation.
A craving generally lasts only 8 to 14 minutes. If you are truly hungry this advice is not for you…go eat! But if you’re craving that 3rd piece of pizza, just wait it out. Refusing to give in to a craving will feel somewhat uncomfortable but it will pass, it means the difference between success and failure in maintaining a healthy body weight.
13) Eat Organic
Eating organic provides our bodies with the nutrients it needs and wants. I know I would rather have my food grown in live soil, full of micronutrients, than dried up, chemical laden soil. Most industrial agriculture is pretty scary. Foods grown in rich earth gives us more of the nutrients our bodies need, keeping all our systems in balance, including the endocrine system which help with cravings.
14) Eat Enough Protein.
Inadequate amounts of protein can result in cravings in between meals. Include eggs, yogurt, milk or nuts at breakfast for a protein boost. For the rest of the day try to incorporate some meat, fish, tofu, beans, cheese or chicken into every meal.
15) Eat a Healthy, Sweet Treat
16) Eat Dark Chocolate
Dark chocolate is believed to release brain chemicals that aid with fighting depression and it satiates our appetites, reducing food cravings. Independent studies show that dark chocolate has tremendous health benefits. People with food cravings may benefit from the healthy flavanoids and antioxidants found in dark chocolate. Flavonoids also help relax blood pressure and balance certain hormones in the body.
17) Beware of Alcohol
Not only is alcohol filled with empty calories, it can increase your appetite. It is hard to tell when your body is full after you become a bit tipsy. Alcohol also relaxes that willpower of yours, which makes you even more likely to go for a second helping.
18) Change Your Environment
Brighter is better in the dining room, or on the couch if you tend to munch in front of the TV. Dim lights lower inhibitions of all kinds, whether you’re making a move on Sara or Sara Lee.
19) Beware the Effects of Pharmaceuticals
Certain medications can stimulate appetite. Drugs used for the treatment of depression and bipolar disorder can be appetite stimulants.
One of my dearest friends started taking anti depressants and within 6 months had gained 25 pounds! Her doctor had warned her about this side effect and she decided to take them anyways. I don’t think all doctors are as forth coming about this as they should be. Ask questions.
20) Stay Busy
Get busy. Many people convince themselves that they’re hungry when they are actually just bored. If you find yourself eating because there is nothing else to do, put yourself to work.
Eating is a great way to pass the time, and a great way to push out of all your clothes. Spend free time being active, take a class, volunteer, read. Go learn something fun and exciting like flying or skydiving. Maybe You’ve always wanted to learn how to sew or garden?
Fructose doesn’t register in the body metabolically like glucose (sugar). Real sugar kicks off a cascade of biochemical reactions that increase insulin, enabling sugar to be used for energy. Sugar also releases a hormone (ghrelin) that regulates appetite and fat storage. If you eat sugar, your body recognizes it and converts it into energy but not so with Fructose! Fructose doesn’t stimulate insulin production, leptin or ghrelin…all the hormones and chemicals that send signals to your brain that you’re satified. High Fuctose corn syrup is a leading cause of obesity.
March 16, 2009 at 8:48 am
You said all of that so well. How can i not know what i need. Thank you and keep the great posts coming. They are so helpful.
February 15, 2010 at 6:46 am
Clean blog. Do you sometimes accept featured articles? I am maintaining a page on my latest obsession sleep disorders and wanting to trade some content with worthy pages. I looked around your site and you’ve put up some great content and I think our readers would both find value. Thanks!
February 23, 2010 at 4:21 pm
Hi Herbs,
Let us know what you have. We are all about helping people get valuable healthy information.
Connie
Soloflex,Inc.
September 18, 2010 at 12:06 am
This is the single most intelligent and comprehensive article on effective weight control I have ever seen. I gave up diet soda years ago after it put 35 lbs. on me in high school. After I stopped drinking it, the weight disappeared within a year. I have recently eliminated not only high fructose corn syrup but also corn itself, and have lost 8 lbs. effortlessly in a little over 2 weeks. I find it interesting that Monsanto (the company that makes NutraSweet) is the same company that controls our corn supply. I’ve ditched all their products and feel great. I do not use Splenda or any other artificial sweetener. And yes I still eat bread, potatoes and real sugar.