According to Brittany Stoltzfus, RD, LDN, owner of Simply Nutrition LLC and president of the Central PA Academy of Nutrition & Dietetics, "Cravings are not something to be scared of or alarmed about." We tend to fear what we don't understand, and cravings are not exempt—but the first step to conquering cravings is understanding them.
Changing the Way You View Food & Cravings
Embrace intuitive eating which Stoltzfus explains as a positive relationship with food. "What that means to me is being able to decrease the stress and worry around eating," she says. In comparison, diets often focus on restriction and a pass–fail methodology. Stoltzfus says "intuitive eating is really just learning how to trust your body again." With that comes the need to dig deeper. While everyone has their own favorite indulgences, there's something we all have in common: behind the craving is something going on within our body, mind, or both. That's why Stoltzfus says the first step in addressing your cravings is looking at how you're defining them to begin with. Rather than labeling them as inherently bad, you can identify the biological or emotional reason behind your cravings and ultimately remedy the root problem. Still struggling with controlling cravings? Try pairing up with a registered dietician to help you break down your day–to–day and spot inconsistencies. Actively labeling your feelings behind the cravings can also be productive. Nutritional lab tests can determine if you're missing anything in your diet that might contribute to excessive cravings (like a vitamin deficiency or dehydration).
Types of Cravings
Most people tend to crave high–calorie, energy–dense foods (especially chocolate and other snack–like items). Whatever the target of your desires, Stoltfuz says, "Responding to a craving is looking at, what is my body communicating with me?" There are endless reasons you might be experiencing a craving, but they ultimately break down into a few categories:
Nutritional and biological
Your physical body might be trying to communicate that you need to hydrate, get more sleep, eat carbs, get iron, or simply consume more calories at meal or snack time. You may feel ravenous come supper, but perhaps you forgot to eat lunch. Maybe you're on a carb–free keto diet, which could explain your lethargy. Perhaps you're sleep deprived and your body craves energy, which it derives from food. You could also be chronically dehydrated, a common problem according to Stoltzfus. Take a look at your lifestyle and—if necessary—lab tests to determine if you're deficient in any key nutrients or wellness practices.
Emotional and nostalgic
Emotionally, you may have buried or surface–level feelings that need tending to. Stoltzfus says to ask yourself questions like, "Is my body trying to tell me I have a higher stress level, or am I feeling more anxious about something?" Grief and depression might also play a role in your cravings. In many of these circumstances, heightened cortisol levels lead to increased cravings. We also associate certain foods with our past, which leads us to crave them in the fight for nostalgia. Comfort foods are often starchy in nature, and starch breaks down as sugars which have an addictive nature. If you struggle to identify your feelings, it may help to refer to a feelings wheel—a common therapeutic practice for adults.
Hormonal
Hormones fluctuate wildly for about half of the population. Progesterone rises during a woman's monthly luteal phase which causes a bigger appetite. Pregnancy cravings are usually a mixture of hormones, nutritional deficiency, and heightened senses. Oftentimes, simply being aware of your hormonal shifts is enough to help you get through the craving days. A calendar is your friend, as is preparation through adequate sleep, hydration, nutrition, and stress management.
The Craving Cycle
Before the craving hits, your body or mind begins trying to communicate with you through cravings.
▶ The hankering hits. You either choose to indulge in your craving or make an alternative choice.
▶ If you decide to indulge, you select your food or snack and are rewarded through dopamine for eating it. In normal cases, leptins signal that you're full. If you have insulin resistance from repeated exposure to sugar, simple carbs, and unhealthy fats, your leptins may fail to send the message that you're full, ultimately leading to overeating.
▶ If you choose to avoid the craving entirely, the urge can build up and result in overeating. However, you may be able to satisfy the urge through adequate nutrition and wellness. You also might give in to avoid binging in one fell swoop.
