Managing Cravings: Strategies For A Plant-Based Diet Success

Cravings are a normal part of transitioning to a plant-based diet, and they can be challenging to manage. However, understanding the reasons behind cravings and having a strategy to deal with them can help you stay on track with your dietary goals.

Cravings can stem from physical or emotional hunger. Physical cravings may arise from skipping meals or not eating balanced meals, leading to a search for quick energy sources like sweet or salty carbs. Emotional cravings, on the other hand, are triggered by feelings such as stress, boredom, loneliness, or sadness. It's important to distinguish between these two types of cravings to address them effectively.

To manage cravings on a plant-based diet, here are some strategies:

- Ensure you're consuming enough calories and nutrients. Undereating can lead to cravings as your body seeks more fuel.

- Eat regular meals and snacks to maintain stable blood sugar levels.

- Choose filling, nutrient-dense foods that are high in protein, healthy fats, and fiber to promote feelings of fullness.

- Stay hydrated. Dehydration can sometimes be mistaken for hunger or cravings.

- Get adequate sleep. Sleep deprivation can weaken your resolve and make you more susceptible to cravings.

- Remove tempting junk food from your home environment and fill your kitchen with plant-based alternatives.

- Understand your emotional triggers for cravings and find non-food ways to address them, such as exercise, meditation, or social activities.

- Indulge in plant-based treats that satisfy your sweet or salty cravings without compromising your diet.

Identify the cause of your craving: physical, emotional, or environmental

Cravings can be hard to ignore, and they can sometimes lead to overindulgence in calorie-dense, nutrient-poor, and highly palatable foods. However, it is important to remember that cravings are normal and experienced by almost everyone.

Cravings can be classified into three types: physical, emotional, and environmental. Physical cravings arise from skipping meals, long gaps between meals, or not eating balanced meals. As a result, you become physically hungry and tend to seek quick energy sources like sweet or salty carbohydrates.

Emotional cravings, on the other hand, are linked to feelings of tension, stress, boredom, loneliness, or sadness. When you're stressed, your body produces more of the stress hormone cortisol, which can stimulate your appetite. Emotional cravings often lead to a desire for sweet foods because sugar triggers the release of dopamine, a feel-good hormone.

Lastly, environmental cravings occur when your surroundings trigger a desire for certain foods. This could be seeing food on social media or passing by a restaurant that serves your favourite dishes.

To identify the cause of your craving, pay attention to the type of craving you're experiencing. If you're craving something specific and feel that only that particular food will satisfy you, it's likely an emotional craving. On the other hand, with a physical craving, you're usually open to a variety of food options.

• Ensure you're eating enough calories and not overly restricting your food intake. Undereating can lead to cravings and overeating.
• Avoid restrictive diets as they can lead to increased food cravings. Instead, focus on developing a balanced eating pattern that nourishes your body.
• Don't let yourself get too hungry, as this can increase the risk of strong cravings. Listen to your body's hunger cues and eat when you need fuel.
• Include filling, nutrient-dense foods in your diet, such as protein-rich foods, healthy fats, and fibre-rich carbohydrates.
• Allow yourself to enjoy your favourite foods in moderation. Completely restricting certain foods may make you crave them more.
• Manage your blood sugar levels by eating regularly and choosing high-fibre, nutrient-dense carbohydrates. Unstable blood sugar can lead to cravings, especially for carbohydrate-rich foods.
• Reduce your intake of highly palatable, ultra-processed foods, as these can drive cravings and create a cycle of overindulgence.
• Get adequate sleep. Sleep deprivation can make you more susceptible to cravings and less able to resist them.
• Identify the emotional connection behind your cravings. For example, if you crave comfort foods like macaroni and cheese, ask yourself what that food evokes for you. Is it a feeling of home, comfort, or warmth? Find alternative ways to satisfy those emotional desires, such as spending time with loved ones or engaging in relaxing activities.
• Replace animal-based comfort foods with plant-based alternatives. For example, if you crave the creaminess and saltiness of cheese, try a cashew-based cheese alternative or a creamy avocado blend.

Remember, it's okay to have cravings, and you don't have to eliminate them completely. Understanding the cause of your cravings will help you make healthier choices and manage them effectively.

Eat enough calories and don't restrict your diet too much

Eating enough calories and not restricting your diet too much is one of the most important strategies for dealing with cravings on a plant-based diet. Here are some tips to ensure you are consuming adequate calories and nutrients while still adhering to a plant-based diet:

• Eat enough calories: It is crucial to provide your body with the necessary calories and nutrients to function optimally. Calorie restriction, especially over the short term, can increase cravings. Make sure you are consuming enough calories by including a variety of whole foods in your diet, such as fruits, vegetables, legumes, nuts, and seeds.
• Avoid restrictive diets: Restrictive diets that severely limit your food choices can lead to increased cravings and a higher risk of giving in to those cravings. Instead, focus on developing a balanced plant-based eating pattern that nourishes your body and allows you to enjoy your favourite foods in moderation.
• Don't let yourself get too hungry: Allowing yourself to become ravenously hungry can increase the risk of intense food cravings. Listen to your body's hunger cues and eat when you need fuel. This will help stabilise your blood sugar levels and reduce the intensity of cravings.
• Eat filling, nutrient-dense foods: Include plenty of protein-rich, healthy fats, and fibre-rich carbohydrates in your diet. These nutrients promote feelings of fullness and can help stabilise your blood sugar levels, reducing the frequency and intensity of cravings. Examples include legumes, nuts, seeds, avocados, and whole grains.
• Avoid overly processed foods: Highly processed foods, such as cakes, cookies, and fast food, can trigger cravings and lead to overeating. Choose whole, plant-based foods that are rich in fibre and micronutrients to keep you feeling satisfied and reduce cravings.
• Listen to your body: It's important to pay attention to your body's hunger and fullness cues. Eat when you're hungry and stop when you're full. This will help you maintain a healthy balance and avoid excessive restrictions.

Eat filling, nutrient-dense foods with adequate protein

Eating enough protein is an effective way to manage food cravings. Protein is the most filling macronutrient, and eating more protein-rich foods can help to reduce food cravings by promoting feelings of fullness and decreasing the activation of areas in the brain associated with cravings.

To ensure you are getting enough protein, it is important to plan your meals and snacks in advance. For example, you could pair an apple with nut butter or a bit of cheese, or have a hard-boiled egg with some veggies and hummus.

Good sources of plant-based protein include:

• Legumes (beans, lentils, peas)
• Nuts and seeds
• Tofu
• Tempeh
• Edamame
• Quinoa
• Chickpeas
• Chia seeds

In addition to protein, it is also important to eat enough healthy fats and fibre-rich carbohydrates to promote feelings of fullness and stabilize blood sugar levels.

Some examples of healthy fats include:

• Avocado
• Nuts (e.g. pistachios, almonds, walnuts)
• Seeds (e.g. hemp seeds, chia seeds, flax seeds)

Fibre-rich carbohydrates include:

• Leafy greens (e.g. kale, spinach)
• Fruits and berries
• Legumes
• Whole grains (e.g. oats, sweet potatoes)
• Vegetables (e.g. tomatoes, cucumbers, bell peppers)

Stay hydrated to prevent salt cravings

Staying Hydrated to Prevent Salt Cravings

Salt cravings can be caused by dehydration, so drinking plenty of water can help prevent them. When we are dehydrated, our body's sodium levels increase, leading to cravings for salt. Water-rich fruits like apples, mangoes, and grapes can also help with hydration and are great to have on hand.

It's important to note that not drinking enough water can also cause salt cravings, as the body tries to regulate its sodium levels. Aim for at least 64 ounces of water each day and try to drink 16 to 32 ounces of water first thing in the morning to start your day on a hydrated note.

Excessive sweating can also lead to salt cravings, as sweat contains salt, causing a decrease in sodium levels. In addition to drinking water, sports drinks that contain electrolytes can help replace the sodium lost through sweating. However, it's important to note that water needs can vary depending on individual characteristics and exercise intensity, so it's best to have an individualized hydration strategy.

Dehydration can be caused by various factors, including vomiting, diarrhea, fever, or excessive sweating. It's important to address the cause of dehydration and replenish both water and electrolytes to prevent salt cravings effectively.

In addition to staying hydrated, eating more water-rich foods can also help curb salt cravings. Some water-rich foods to include in your diet are:

• Watermelon
• Tomatoes
• Cucumbers
• Bell peppers
• Berries
• Salad greens

By staying hydrated and incorporating water-rich foods into your diet, you can effectively prevent and manage salt cravings, especially if you are physically active or prone to dehydration.

Eat more plant-based foods to satisfy your sweet tooth

Sugar is one of the most addictive foods in our diets. It sets off pleasure receptors in our brains that keep us coming back for more. The more we eat, the less responsive that pleasure sensation becomes, so we need to eat even more to get the same pleasure effect.

However, there are many plant-based foods that can satisfy your sweet tooth without resorting to refined sugar. Here are some tips and tricks to eat more plant-based foods to satisfy your sweet tooth:

Eat More Fruit

Fruit is nature's candy. While fruit contains sugar, it's not the same as the processed, refined sugar found in most desserts. Opt for fruits that are low in acidity, such as bananas, strawberries, melons, peaches, apples, oranges, and berries. These fruits are naturally sweet and packed with vitamins, minerals, and fiber. The fiber in fruit also helps stimulate saliva production, which can neutralize acids and wash away food particles, making it a healthier alternative to processed sweets.

Make Your Own Sweet Treats

You can make your own sweet treats at home using plant-based ingredients. For example, you can make a healthy peanut butter and banana ice cream by blending frozen bananas with natural peanut butter. You can also make chia pudding by combining chia seeds with your choice of milk and letting it set in the fridge. Add some honey or maple syrup to taste, and you've got a delicious and nutritious treat.

Choose Dark Chocolate

If you're craving chocolate, opt for dark chocolate with a high cocoa content (70% or higher). Dark chocolate contains less sugar than milk chocolate and offers antioxidants that are beneficial for your health. It's a satisfying treat that can help curb sugar cravings without causing significant harm to your teeth.

Swap Refined Sugar with Natural Sweeteners

Instead of using refined sugar in your baking and cooking, try natural sweeteners like unsweetened applesauce, date syrup, or mashed bananas. These options provide sweetness while also adding some nutritional benefits. For example, dates are loaded with fiber and natural sugar (fructose) and have a rich, molasses-like taste that will give your desserts a unique flavor.

Drink Seltzer Water with Fruit

Try seltzer water loaded with cut fruit. Some tasty combinations include lime and raspberries, lemon with blueberries and peaches, or pomegranate and pear with vanilla extract. This can be a refreshing and healthy way to satisfy your sweet tooth.

Include Sweet Plant-Based Snacks

There are plenty of plant-based snacks that can satisfy your sweet tooth. Try apple slices with nut butter, frozen grapes, MamaSezz Gram's Granola for a sweet crunch, smoothies, or dates and nut butter. These options provide natural sweetness along with important nutrients and fiber.

Remember, it's okay to include sweet foods in your plant-based diet. By choosing plant-based options, you can satisfy your sweet tooth while also nourishing your body with nutritious, whole foods.

Frequently asked questions