Written by Paris Kazemian
A “craving” is a strong need for specific foods, such as chocolate, bread, ice cream, chips, or other foods. Food cravings arise as a result of our bodies’ desire for additional energy, which is typically caused by an imbalanced diet. Cravings might occur following a change in eating pattern or lack of sleep, but they can also indicate nutritional deficiencies. This occurs when your body is attempting to communicate with you. Cravings may pop up anywhere and sabotage your weight loss efforts. Interestingly, there are physiological as well as psychological reasons for that. The good news is that you can control your desires in different ways.
Why do we crave foods?
The first step in tackling a food craving is understanding why it’s there. The desire for additional energy is one of the key reasons the body seeks extra food on a diet. Calories are a type of energy measurement. When you restrict calorie intake, your body begins to lose fat and your fat cells start to shrink so the body tries to fill up fat cells to the previous size. Unbalanced hormones, such as leptin and serotonin, can also lead to food cravings. Cravings also involve the appetite centres of the brain, even though they tend to be separate from hunger. These signals aren’t beneficial if you’re overweight and need to lose weight.
Find the Source of the Craving
1- You are worried, restless, or depressed
Chronic stress raises cortisol levels, which increases appetite — especially for sweet carbohydrates. When we’re upset, we eat because it’s enjoyable and causes the release of endogenous cannabinoids, which can help us feel better naturally.
2- You are exhausted
When we sleep, our bodies restore their energy reserves. We can also get energy by eating meals that give the calories that our bodies convert to energy. If you don’t get enough sleep or have poor-quality sleep, your body may push you to eat more in order to maintain your energy levels. Poor sleep quality also changes cortisol levels, which will increase your appetite.
3- You have a low blood sugar level
We need the energy to keep us going during the day, this energy comes from food. If you don’t eat enough, your blood sugar may drop to a level that stimulates cravings. Sugar is the most common source of this hunger because it boosts blood sugar and enhances energy the fastest.
4- Your hormones are not balanced
Cortisol is one of the hormones that cause hunger, although other hormones play a role as well. This is especially true for women who are still menstruating, as the monthly cycle of hormones can create hunger and cravings.
5- You are thirsty
Hunger and thirst are closely related, but separating them can be difficult sometimes. You can wait 20 minutes after drinking a glass of water to observe if the craving has passed.
6- You have got a nutritional deficiency
One of the most reasons we eat is to get the essential nutrients our bodies need to keep functioning. If you don’t provide your body with enough protein, fat, B vitamins, magnesium, or other nutrients, you can experience particular cravings because your body wants something it lacks.
PMS cravings
If a woman is in PMS or premenstrual time, Blood sugar levels might drop as a result of hormonal changes, leading to sugar cravings. Serotonin levels in the brain, the “feel good” hormone, are also reduced at this time. When that happens, we crave sugars and especially carbohydrates because the body uses carbs to make serotonin. so we will start to eat potato chips, bread, chocolate and some things like these
Also, Recent studies show that changes in levels of hormones estragon and progesterone cause cravings for high-carb and sweet foods before your period.
Pregnancy cravings
It’s common during pregnancy to crave unusual combinations of food or items you’ve never wanted to eat before. According to research published, 50 to 90 per cent of pregnant women in the United States have a specific food craving. Unfortunately, doctors aren’t sure why pregnant women crave specific tastes, textures or flavour combinations. Hormones that are rapidly shifting could be a reason. Cravings may also occur as a result of your body’s extra effort in producing a large amount of blood quickly. It could also be something as simple as the comfort that particular foods provide as your body changes.
What can we do for ourselves?
- Eat enough calories and Stay away from restrictive diets.
- Don’t let yourself get ravenously hungry! Instead, you can eat filling, nutrient-dense foods.
- Sometimes giving yourself permission to enjoy your favourite meals.
- Stop stressing over the number of calories you eat.
- Get enough sleep.
- Manage your stress.
- Manage your blood sugar.
- Limit your carbohydrate consumption.
- Cut back on highly palatable foods.
Conclusion
Rest assured that food cravings are common and that practically everyone has them. Unfortunately, frequent cravings can lead to overeating, oftentimes involving nutrient-poor foods, and harm your health.
Working with a certified dietitian to figure out why you’re having frequent food cravings is a good idea. Together, you can come up with an appropriate plan to manage food cravings in a healthy, sustainable manner
I’ve had some challenging experiences with food cravings and managing them. Often, cravings can be triggered by stress, emotions, or even certain nutrient deficiencies. For me, it’s been difficult when cravings hit unexpectedly, especially for sugary or high-calorie foods. To manage them, I’ve found that staying hydrated, eating balanced meals with plenty of fiber and protein, and practicing mindfulness techniques like deep breathing or distraction can help curb cravings. It’s also important to address underlying emotional triggers or stressors that may contribute to cravings. Working with a healthcare professional or nutritionist can provide personalized strategies for managing food cravings effectively.