Feeling guilty about wanting to get another spoonful of ice cream? Always having a strong urge for something salty?
Out of nowhere, you get this overwhelming need for a particular food, and it feels like you can’t think about anything else until you get it. Whether it’s that gooey slice of chocolate cake, or a bag of salty chips, cravings can be super powerful!
But it can be managed and I’ll help you with it :)
In this article, I’ll talk about what cravings are, why we experience them, and how to effectively manage them without feeling overwhelmed. I’ll share with you some of the things that helped me in dealing with cravings.
WHAT ARE CRAVINGS?
But before we go to the how’s and why’s of intense cravings, it is important to understand what cravings are.
Intense cravings are those intense, sudden desires for a specific food that you feel like you need to eat right now. Over 90% of people experience cravings, so it’s totally normal. Everyone’s cravings are a bit different, but they usually don’t last long and are often for processed foods loaded with sugar, salt, and unhealthy fats. For us women, we are more likely to crave sweet and high-fat foods.
WHY AM I HAVING INTENSE FOOD CRAVINGS?
Cravings aren’t just random whims—there’s a lot happening behind the scenes! Unlike hunger, which tells you that you need food for energy, cravings are more about wanting something specific to eat. They’re influenced by a mix of physical and psychological factors, and figuring out what triggers your cravings can help you manage them better.
HORMONES
Hormonal fluctuations can really mess with our intense cravings, especially for us women. During our menstrual cycles, changes in estrogen and progesterone levels can make us crave certain foods like crazy. For me, it’s usually chocolate cravings hitting hard about 5 days before my period.
And when it comes to pregnancy, those hormones take things to a whole new level. I remember when I was pregnant my taste buds and sense of smell went into overdrive, making those cravings even stronger!
EMOTIONS
Emotions can definitely play a big role in our cravings. When we’re stressed, anxious, or feeling down, it’s like our bodies start screaming for comfort foods. You know, those sugary, fatty treats that seem to make everything better, at least temporarily. They do that by giving us a little boost of serotonin or the so-called happy hormones.
LACK OF SLEEP
Not getting enough good sleep can make you crave food, especially at night. I’ve had those times when I’m tempted to grab some chips or stare at the ice cream in the fridge in the middle of the night. Have you ever felt like that too?
That’s because not sleeping well messes with the hormones that control hunger and feeling full. So, it’s no wonder, we’re craving snacks in the middle of the night!
RELATED POST: GHRELIN AND LEPTIN: HORMONES THAT MAKE YOU FEEL HUNGRY AND FULL
Sharing with you my go-to natural supplements that I use daily to get a good night’s sleep :)
ENVIRONMENT AND ACCESSIBILITY
Just being around yummy foods can make you want them. Seeing a juicy burger in an ad, smelling cookies baking, or even knowing there’s ice cream in the freezer can all make you start craving them.
NUTRIENT DEFICIENCIES
Our bodies are always telling us what they need. If you’re low on sodium, you might crave salty snacks like chips or pretzels. And if your blood sugar drops, you might find yourself wanting something sweet. It’s important to know that if your diet lacks certain nutrients, you might feel hungry or have cravings, even if you’ve eaten enough calories.
RELATED POST: WHAT REALLY HAPPENS TO YOUR BODY WHEN YOU QUIT SUGAR
HOW TO DEAL WITH CRAVINGS?
Now let’s dive into the hows! Intense cravings happen to everyone, and they can pop up anytime. The key isn’t to ignore them completely but to deal with them in a way that keeps you healthy and feeling good.
Here are some things that have worked for me (and I hope they work for you too!) when it comes to handling cravings.
ACKNOWLEDGE AND ACCEPT
The first step in dealing with cravings is to recognize and accept them. It’s totally normal to have cravings. They’re just part of being human.
Trying to ignore your cravings completely or feeling guilty about them can actually make them stronger. So, instead, acknowledge the craving without beating yourself up and remind yourself that it’s okay to feel this way :)
RELATED POST: HOW TO STOP SUGAR CRAVINGS?
IDENTIFY THE CAUSE
Understanding why you’re craving something can help you handle it better. Ask yourself the following questions:
- Am I hungry or just craving something specific?
- How am I feeling emotionally right now? (Stressed, bored, sad, etc.)
- Have I been getting enough sleep and staying hydrated?
- Is there a nutrient I might be lacking in my diet?
Answering these questions can help you figure out why you’re craving something and what to do about it.
OPT FOR HEALTHIER ALTERNATIVES
As I’ve mentioned before, sometimes, a craving can be satisfied with a healthier option that still provides the desired taste or texture. Here are some ideas:
- Sweet Cravings: Try fresh fruit, a small piece of dark chocolate, or yogurt with honey. In my case since I’m usually craving chocolates, I make my own healthy chocolate protein bars!
- Salty Cravings: Opt for air-popped popcorn, nuts, or whole-grain crackers with a bit of cheese.
- Crunchy Cravings: Raw vegetables with hummus or a handful of nuts can provide a satisfying crunch.
By choosing healthier alternatives, you can enjoy the experience of eating something tasty without consuming excessive calories or unhealthy ingredients.
Below you have my go-to snack I make when craving something sweet. :)
STAY HYDRATED
Here’s a fun fact for you. What most people don’t realize is that hunger is really thirst in disguise!
Ensure you’re drinking enough water throughout the day. When a craving hits, try drinking a glass of water and waiting a few minutes to see if the urge subsides. Staying well-hydrated can help reduce the frequency and intensity of cravings.
RELATED POST: SIGNS THAT YOU ARE DEHYDRATED
MAINTAIN A BALANCED DIET
Eating a well-balanced diet can help keep cravings at bay. At first, it may be difficult to figure out your diet and what works best for you. This will also largely depend on your body type. If you’re not sure what’s your body type, you can take my FREE body type quiz and get workout and diet tips specifically for your body type.
Check out the post below on how you can balance your plate according to your body type. :)
GET A HORMONE CHECK
You would not believe it, but I found that when I was on the contraceptive pill, my cravings were so intense!
As mentioned above, hormonal fluctuations greatly influence our food cravings, especially for us women. This is why seeing a doctor or a naturopath for a quick hormone check would pay off as it may help in stopping extreme cravings.
MANAGE STRESS
Since stress is a common trigger for cravings, finding effective ways to manage stress can help reduce their frequency and intensity. Consider these stress-reducing activities in your daily routine:
PLAN FOR TREATS
It’s important to remember that it’s okay to give in to your cravings once in a while. Sometimes eating a healthy chocolate bar just isn’t going to do it for me. That’s when I learned that planning for treats can help you enjoy them guilt-free and prevent feelings of deprivation.
You might decide to have a small dessert after dinner on weekends or a special treat during social events. Knowing that you can enjoy your favourite foods in moderation can make it easier to resist impulsive cravings.
But I am not a fan of restrictive diets and ‘cheat days’ so I prefer intuitive eating – a nutrition method that doesn’t restrict ANY foods and is highly sustainable. It is probably, the best approach to nutrition for me and I think this could also work for you :)
KEEP TEMPTING FOODS OUT OF SIGHT
Do you know the infamous quote, “Out of sight, out of mind?”. Well, that works in dealing with cravings, too! Keeping tempting foods out of immediate reach can help reduce the likelihood of giving in to cravings. If you know certain foods are a weakness, consider not buying them or storing them in a less accessible place. Instead, keep healthier options readily available for when cravings strike.
I keep healthier options readily available for when my cravings strike. You can try my chocolatey, nutty overnight oats, this is super easy to make!
SEEK PROFESSIONAL HELP
If your cravings feel overwhelming and are negatively impacting your health or well-being, it may be helpful to seek professional support. A registered dietitian, nutritionist, or therapist can provide personalized guidance and strategies to manage cravings effectively. They can help you understand the underlying causes and develop a plan that supports your overall health.
WRAPPING UP
Cravings are a natural and common experience, but they don’t have to control your eating habits. By understanding what cravings are and why they happen, you can develop strategies to manage them in a way that supports your health and well-being.
Remember to be kind to yourself and recognize that it’s okay to indulge occasionally. The key is to find a balance that allows you to enjoy your favourite foods while maintaining a healthy lifestyle :)
So, next time a craving hits, take a moment to pause, understand what’s driving it, and choose a response that feels right for you. Whether it’s enjoying a healthier alternative, staying hydrated, or simply acknowledging the craving without giving in, you have the power to manage your cravings effectively! I know you got this!
Love Rachael xx
SOURCES
- Cravings – https://www.medicalnewstoday.com/articles/318441
- 90% of People Experience Cravings – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4918881/
- Crave High-Fat, Sweet Foods – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5083777/
- Physical and Psychological Factors – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399671/
- Estrogen and Progesterone – https://pubmed.ncbi.nlm.nih.gov/11949965/
- Serotonin – https://www.health.harvard.edu/mind-and-mood/feel-good-hormones-how-they-affect-your-mind-mood-and-body
- Hormones that Control Hunger and Feeling Full – https://my.clevelandclinic.org/health/body/22804-ghrelin
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