Madeleine Hull
Cravings are a dieter's worst enemy. They are intense desires to eat certain foods, which can be triggered by a range of factors, including hormones, stress, emotions, and even marketing. Research shows that cravings for sugar and starch can reduce by 12% within four weeks of starting a diet, while cravings for fatty junk food can reduce by 11% in the same time frame. To manage cravings, it is recommended to stay hydrated, get proper sleep, and maintain a regular eating pattern. Strategies such as distraction, decentering, and mindful eating can also help manage cravings.
When do cravings go away on a diet?
| Characteristics | Values |
|---|---|
| Causes of cravings | Hormones, stress, poor hydration, external environment, emotions, memories, senses, taste, smell, hunger, nutrient deficiencies |
| Strategies to manage cravings | Drinking water, getting enough sleep, healthy swaps, eating in moderation, eating regularly, planning meals, mindful eating, decentering, distraction, exercise, forming new habits |
| Foods to eat | Protein, pistachios, peanut butter, cereals, yoghurt, fruit |
| Foods to avoid | Processed or fried foods, sugar, starch, junk food, soda |
| Foods to replace cravings | Salted cashews or peanuts, air-popped popcorn, dark chocolate, peaches, cherries, melon, dried fruits, sparkling water with fruit juice |
| Time to reduce cravings | Research suggests cravings for sugar and starch go down by 12% in 4 weeks, cravings for fatty junk food go down by 11% in 4 weeks, and any kind of calorie restriction reduces cravings by 12-16 weeks |
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Hormones and stress
Cravings can be caused by a variety of factors, including hormones and stress. Hormonal imbalances, such as changes in leptin, serotonin, and cortisol levels, can lead to increased food cravings. For example, people with low thyroid hormone or hypothyroidism may crave carbohydrates due to associated fatigue. Additionally, vitamin B-9 and magnesium deficiencies can cause cravings for specific foods. Addressing these deficiencies through proper nutrition can help reduce cravings.
Stress is another significant factor influencing cravings. The "stress hormone," cortisol, can increase cravings, and people often turn to comfort foods to soothe stressful feelings. Developing negative habits, such as craving sugary treats in the afternoon to boost energy and pleasure, can also contribute to stress-induced cravings. Managing stress through exercise, meditation, and adequate sleep can help reduce cravings.
Hormone replacement therapy, or bioidentical hormone therapy, can help balance hormone levels and reduce cravings. This approach involves determining which hormones are imbalanced through blood work and then providing a customized plan for hormone replacement. Additionally, staying hydrated and ensuring adequate protein intake can help curb cravings by regulating appetite-related hormones.
It's important to note that cravings can be complex and influenced by various factors, including emotional, behavioral, and physical aspects. They can be our body's way of indicating something is missing from our diet or that we are not eating enough of the right foods. Understanding the role of hormones and stress in cravings can help individuals make informed decisions about their diet and overall well-being.
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Healthy swaps
Cravings can be linked to a variety of factors, such as imbalances in the body, like a dip in blood sugar levels, changes in hormones, stress, poor hydration, or even the external environment. It is important to note that cravings are highly individual, with some people craving sweet foods and others savoury.
- If you're craving something sweet, instead of reaching for a chocolate bar, opt for a piece of fruit. Fruit is a great source of natural sugar and provides essential vitamins, minerals, and fibre. Alternatively, you can dip your fruit in nut butter for a sweet and crunchy treat. Just be mindful of your nut butter portion size and choose a product that contains only nuts and perhaps a bit of salt.
- For a chocolate craving, instead of milk chocolate, opt for dark chocolate with at least 70% cocoa. Dark chocolate has a more intense flavour, so a small amount can satisfy your craving, and it also contains beneficial antioxidants.
- If you're craving something salty, try whole-grain crackers instead of potato chips. Another salty snack option that is higher in healthy fats and protein is salted cashews or peanuts. Just remember that nuts without salt are a healthier option.
- When you're craving a fizzy drink like soda, try sparkling water with a squeeze of fruit juice or a slice of orange. This will give you the fizziness you're craving without the sugar. Alternatively, you can opt for unsweetened iced tea, which provides antioxidants and beneficial flavonoids.
- If you're craving ice cream, try reduced-sugar Greek yoghurt instead. Greek yoghurt is high in protein, which will help you feel full for longer and keep cravings at bay. It also contains probiotics, which are good for your gut health.
- If you're craving something crunchy, try air-popped popcorn instead of potato chips. Popcorn is a whole grain and can be a healthy, low-calorie snack option.
- Eating when you first feel hungry can help curb cravings. Maintaining a regular eating pattern, such as eating several small meals throughout the day, may help you avoid hunger-induced cravings.
- Staying hydrated is important, as dehydration can cause reduced glycogen levels, leading to feelings of hunger and cravings for sweet foods.
- Getting enough sleep is crucial, as lack of sleep has been linked to seeking out unhealthy food and sugar cravings. Aim for 7-8 hours of sleep each night.
- If you're craving junk food, try to change the frequency rather than the amount. It's better to save your junk food allowance for a real treat once a week instead of teasing yourself with a mini version every day.
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Mindful eating
Cravings are an intense desire to eat certain foods, and they can be caused by a variety of factors, including hormonal changes, low serotonin levels, emotional needs, and stress. Research has shown that cravings are not necessarily caused by restriction, but rather by how consistently we follow our diets. In fact, cravings for sugar and starch decreased by 12% after following a low-calorie and low-carb diet for four weeks.
- Stay nourished: Eat regular meals throughout the day to avoid hunger-induced cravings. Include protein-rich foods, as protein helps keep hunger pangs and cravings at bay.
- Drink up: Dehydration can cause a reduction in glycogen levels, leading to feelings of hunger and cravings for sweet foods. Aim to drink enough water throughout the day.
- Get enough sleep: Lack of sleep has been linked to a higher consumption of unhealthy foods and sugar cravings. Try to get 7-8 hours of sleep each night.
- Make healthy swaps: Instead of reaching for potato chips, try whole-grain crackers or salted nuts. If you're craving something sweet, opt for a piece of fruit or dried fruit instead of candy or pastries.
- Downsize: Instead of taking a handful of biscuits, just have one or share a slice of cake with a friend. This way, you can satisfy your craving without overindulging.
- Distract yourself: Try going for a walk, taking a shower, or calling a friend when a craving hits. These activities can help distract you until the craving subsides.
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Dehydration
Drinking enough water is essential for the creation of glycogen, a stored form of energy produced in the liver. When we are deficient in fluids, there is a difficulty in the production of glycogen, which can activate sugar cravings. It is important to stay hydrated throughout the day, especially after a night's rest as we wake up slightly dehydrated. Drinking water before coffee in the morning is also a good idea, as drinking coffee will wet the tongue and blunt the thirst sensation.
Alcohol can also be a cause of dehydration, which in turn triggers more cravings. It is recommended to avoid alcohol or practice moderation and rotate between alcoholic beverages and water.
It is important to note that cravings can be caused by various factors, including stress, hormones, sleep deprivation, and nutrient deficiencies. To manage cravings effectively, addressing these underlying factors through stress management, adequate sleep, and proper nutrition is crucial.
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Sleep deprivation
Several studies have been conducted to examine the impact of sleep deprivation on food cravings and the potential for weight loss if adequate sleep is achieved. One study found that sleep-deprived participants had higher levels of 2-oleoylglycerol, a molecule that likely acts on the endocannabinoid system, a network of neurotransmitters and receptors that is also affected by marijuana. This study also found that sleep-deprived participants showed increased activity in their piriform cortices in response to food-related smells, indicating that the sense of smell plays a crucial role in guiding food choices.
Another study by researchers at UC Berkeley used functional magnetic resonance imaging (fMRI) to scan the brains of 23 healthy young adults after a normal night's sleep and after a sleepless night. They found that sleep deprivation impaired activity in the frontal lobe, which is responsible for complex decision-making, while increasing activity in deeper brain centers that respond to rewards. As a result, participants favored unhealthy snacks and junk foods when they were sleep-deprived. This combination of altered decision-making and increased desire for high-calorie foods may explain why people who sleep less tend to be overweight or obese.
Additionally, sleep deprivation can affect the regulation of several hormones that influence hunger and appetite. These include leptin, an appetite-suppressing hormone that signals fullness; ghrelin, a hunger-control hormone that increases feelings of hunger; and cortisol, a stress hormone that can stimulate appetite. These hormone shifts can lead to increased hunger and cravings for sugary and fatty foods.
To curb cravings and restore normal hormone function, it is recommended to get 7-9 hours of quality sleep per night.
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Frequently asked questions
There are many ways to stop craving junk food. Firstly, drinking a glass of water can help, as thirst is often confused with hunger or food cravings. Eating regularly and having healthy snacks close at hand can also help to prevent cravings. Another way to prevent cravings is to practice mindful eating, which involves developing an awareness of your eating habits, emotions, hunger, cravings and physical sensations.
Research suggests that cravings go down after a few weeks of dieting. One study found that after four weeks of a low-calorie and low-carb diet, cravings for sugar and starch were down by 12%, and cravings for fatty junk food were down by 11%.
Cravings are frequent, specific, intense desires to eat a particular type of food. They are often driven by your brain's need for a "reward", rather than your body's need for food.
There are many ways to distract yourself from cravings. You can try forming new habits, such as taking a walk or calling a friend. You can also try playing Tetris, which has been shown to help in a study.
