Jeffrey Salazar
Food cravings are an intense desire to eat certain foods that can seemingly arise out of nowhere. Cravings can be triggered by a range of factors, including hormones, stress, poor hydration, or even the external environment. The initial 48 to 72 hours of dieting are often the toughest, and cravings can be difficult to resist, especially when cutting out certain foods. While short-term calorie restriction may increase cravings, long-term restriction may be associated with fewer cravings. So, how long does it take for cravings to stop when dieting?
How long dieting until cravings?
| Characteristics | Values |
|---|---|
| Time taken to curb cravings | 4-6 weeks |
| Recommended approach | Focus on eating healthy, whole, unprocessed foods containing moderate amounts of protein, more fibre and healthy fats. |
| Effect of dieting on cravings | Dieting and restricting certain foods may increase cravings for those foods. |
| Effectiveness of different diets | Low-carb diets or special diets are not necessary to manage cravings. |
| Effect of protein on cravings | Protein may help reduce cravings and suppress appetite. |
| Effect of hydration on cravings | Dehydration may increase cravings for sweet foods. |
| Effect of sleep on cravings | Lack of sleep may increase cravings for unhealthy food and sugar. |
| Effect of emotional state on cravings | Emotional responses such as happiness, sadness, boredom, or stress can trigger cravings. |
| Effect of busyness on cravings | Being busy and engaged may help reduce cravings. |
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What You'll Learn
Avoid restrictive diets
Restrictive diets are a way of eating that reduces calories below an individual's energy needs and limits the macronutrients or food groups a person consumes. They are often driven by aesthetic ideals and health concerns. However, restrictive diets can have unintended negative consequences, such as disrupting your relationship with food and fostering a cycle of deprivation and excess. Here are some reasons why you should avoid restrictive diets:
Negative impact on your social life and relationship with food
Restrictive diets can make social gatherings less enjoyable and meals less satisfying. Figuring out what to eat can become a full-time job, and you may find yourself obsessing over what you ate, what you will eat, and feeling shame after eating. This can lead to a disrupted relationship with food and an unhealthy mindset.
Unintended health consequences
Some diets, especially restrictive ones, can have serious health consequences if followed long-term. For example, juice diets can lead to anaemia and bone issues due to a lack of calcium. Paleo diets, which often exclude beans, legumes, starchy carbohydrates, and dairy, may result in nutritional deficiencies. Extreme diets can cause low energy, fatigue, irritability, and bad breath. Food-combining diets, which require specific food combinations while avoiding others, lack evidence to support their effectiveness in improving digestion or stimulating weight loss.
Encourages binge-eating and guilt
Biologically, our bodies are wired to overcompensate for periods of restriction. As a result, you may experience increased hunger signals and a heightened desire to eat high-energy foods, leading to binge-eating. Feelings of guilt and shame often follow a binge episode, leading to further restriction to regain control. This perpetuates a toxic cycle of restriction and bingeing.
Lack of sustainability
Restrictive diets are not sustainable in the long term. They may leave you hungry and unsatisfied, potentially causing you to eat more of the restricted foods in the future. Studies have shown that being more flexible and less rigid in your dietary choices may boost weight loss.
Increased cravings
Restricting certain foods may make you crave them more, leading to a stronger desire to consume them. This can result in bingeing on those foods and disrupting your overall nutritional balance.
Instead of adopting a restrictive diet, focus on a balanced approach that includes a variety of food groups and prioritises nourishment, hydration, and adequate sleep. Consult with health professionals, such as a doctor, dietitian, or eating disorder therapist, to determine a healthy and sustainable approach to eating that works for you.
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Eat protein to stay full
While dieting, cravings can be difficult to manage. Restricting or completely avoiding certain foods may make you crave them even more, potentially leading to binge eating and a toxic cycle of guilt and further restriction. To combat this, it is important to understand the role of protein in curbing cravings and promoting a feeling of fullness.
Protein is one of three macronutrients essential to the human body, along with fats and carbohydrates. Eating protein can make you feel full for longer, reduce your appetite, and help manage hunger levels. This is because protein reduces levels of ghrelin, the "hunger" hormone, while increasing levels of hormones responsible for signalling fullness. As a result, eating adequate protein may help you consume fewer calories and contribute to weight loss.
Protein is also important for building and maintaining muscle mass. It is particularly beneficial for bone health, with studies indicating that protein, including animal protein, can improve bone density. Additionally, protein intake combined with resistance training can help maintain bone mass and lower the risk of osteoporosis and fractures, especially during menopause or in individuals with eating disorders.
To incorporate more protein into your diet, consider the following:
- Include protein, fat, and fibre in your meals. For example, nuts provide all three and are a good way to maintain weight.
- Choose healthful sources of protein such as fish, poultry, eggs, beans, legumes, nuts, tofu, and low-fat or non-fat dairy products.
- Opt for plant-based proteins like quinoa, lentils, chickpeas, black beans, and peas, which are high in protein and fibre.
- Incorporate surprising sources of plant protein like pistachios, peanut butter, certain cereals, and yoghurt.
- Pair protein with complex carbohydrates, such as sweet potatoes, oats, and butternut squash, instead of simple carbs.
By focusing on eating enough protein and making thoughtful dietary choices, you can stay full for longer and effectively manage your cravings while dieting.
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Drink water
Cravings can be a result of dehydration, with our body using up more of our stored glucose when we are dehydrated, which can cause us to feel hungry and crave sweet foods. Drinking water can help curb cravings as it fills up space in our stomach and makes us feel more full. Drinking water can also help reduce the number of snacks we eat.
Drinking water is a good way to manage cravings, especially if the craving is a result of dehydration. When we are dehydrated, our body uses up more of our stored glucose (glycogen), reducing our stores. This reduction in glycogen levels can make us feel hungry and crave sweet foods. Drinking water can help curb these cravings as it fills up our stomach and makes us feel more full.
Drinking water can also help reduce the number of snacks we eat. A good rule of thumb is to have snacks that are 100 calories or fewer, and it helps if these snacks are accompanied by water. Some examples of 100-calorie snacks include a medium apple, 20 grapes, or a handful of nuts (15-18).
Drinking water can also be a good distraction from cravings. If you are feeling bored or stressed, you may be more likely to experience cravings and indulge in comfort food. Drinking water, or even just having a glass of water, can be a good way to distract yourself and reduce the likelihood of snacking.
In addition to drinking water, there are other ways to manage cravings. Firstly, it is important to note that overly restricting certain foods or limiting your food intake can lead to increased cravings and overeating later. Instead of restricting foods, it is better to focus on eating less ultra-processed foods that are high in added sugar, such as cakes and candy, and replacing them with high-fiber, nutrient-dense carbs like sweet potatoes, oats, and butternut squash. Secondly, staying nourished with protein can help keep hunger pangs and cravings at bay. Protein can suppress appetite and reduce ghrelin, a hormone related to appetite. Lastly, getting enough sleep is important as not getting enough sleep can alter the body's hormonal balance, contributing to overeating and weight gain.
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Get enough sleep
Sleep is a crucial factor in managing cravings. A lack of sleep has been linked to an increased desire for highly palatable and calorie-rich foods. Sleep deprivation can affect areas of the brain that control cravings, such as the frontal cortex and amygdala. This can lead to unhealthy food choices and increased sugar cravings.
To combat sleep deprivation and reduce cravings, aim for 7-8 hours of sleep each night. Prepare a bedtime routine to improve sleep quality. Avoid caffeine after 3 pm, and create a relaxing environment by leaving your phone in another room. Practice breathing exercises or meditation to calm your mind before bed.
In addition to improving sleep, focus on incorporating lean protein into your diet. Research suggests that protein helps suppress hunger and reduce ghrelin, an appetite-related hormone. Start your day with a high-protein breakfast, and aim for 1-2 grams of protein per kilogram of body weight daily.
Managing cravings is not just about sleep and diet. It's also essential to identify and address the emotional triggers that may be contributing to your cravings. Work with a registered dietitian to develop a healthy and sustainable plan to manage your cravings effectively.
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Distract yourself
Distracting yourself can be a great way to overcome food cravings. Here are some strategies to help you do that:
Keep yourself busy
Try to stay as busy as possible. Boredom, combined with dieting, can lead to cravings as your body seeks that dopamine hit. Keeping busy will help take your mind off cravings and make you less likely to give in to them.
Drink water
Thirst is often confused with hunger or food cravings. Drinking a large glass of water when a craving hits can help take it away, as your body may have simply been thirsty. Staying hydrated also helps to maintain your body's blood glucose levels, which can reduce cravings for sweet foods.
Get active
Exercising, such as going for a brisk walk, can help curb cravings and make you more active throughout the day. Walking gets the blood circulating to your brain, which can help reduce feelings of tiredness and hunger.
Get enough sleep
A lack of sleep has been linked to an increased desire for unhealthy foods and sugar cravings. Aim for 7-8 hours of sleep each night to help keep cravings at bay.
Eat nourishing foods
Eating foods that are nourishing and filling can help keep cravings at bay. Protein-rich foods, in particular, can help curb hunger pangs and cravings. Include foods such as Greek yoghurt, nuts and nut butter, lean meats, and high-protein plant sources like pistachios, peanut butter, and cereals.
Replace unhealthy foods with healthier alternatives
Instead of cutting out the foods you crave, try replacing them with healthier alternatives. For example, swap ultra-processed, high-sugar carbs like cakes and candy with high-fibre, nutrient-dense carbs like sweet potatoes, oats, and butternut squash. This way, you're still satisfying your cravings without giving in to unhealthy options.
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Frequently asked questions
Drink a glass of water. Sometimes, dehydration can cause us to feel hungry and crave sweets. Drinking water can help curb these cravings.
Eat protein-rich foods. The energy from protein-rich foods is released slowly, helping you feel full for longer.
Eat something healthy. Eating when hunger begins can curb cravings for unhealthy foods.
Cut them out of your diet completely for four to six weeks. After this period, you might not even want the food anymore.
Try to distract yourself. Take a walk, call a friend, or listen to an audiobook.
