CRAVINGS 101
First, let’s understand that hunger goes beyond “just hungry.” Why do our bodies signal us to seek food in the first place?
When we were all knuckle-dragging hominids centuries ago, the brain developed a reward response to food to enhance our survival. Dopamine, the chemical responsible for reinforcing behavior, is released to tell the human, “Hey, this keeps us alive, repeat this behavior so we can find this food again.”
The primary hormones involved in hunger/appetite regulation are leptin and ghrelin.
Leptin signals satiety, and ghrelin stimulates hunger / drives you to eat. Put another way, if hunger is a car, ghrelin is the gas pedal and leptin is the brakes.
We have lots of hunger stimulants:
Stress / emotions
Food exposure / availability
Hormones
Poor sleep
Increased physical activity
Significant time between meals
Being in a dieting phase
STRENGTHEN YOUR NATURAL HUNGER & SATIETY SIGNALS
Model Good Eating Behaviors
Eat slowly, pause between bites, chew food to a paste/applesauce consistency, rest and digest, do a body scan, feel the taste/texture/temperature of your food, and eat mindfully without distractions.
Eat Enough and Eat In Regular Intervals
Don’t eat in a caloric deficit if you don’t need one and don’t go too long without eating. If you struggle with nighttime eating, make sure you’re getting enough food intake during the day. Be aware of days of undereating and days of overeating.
Reflect on Your Hunger
Ask yourself:
When was the last time I ate?
Am I actually hungry? Or do I just feel like eating? Am I filling a void like boredom or coping with an emotion?
Am I wanting something super specific (“I am craving pizza”), or am I needing food in general? (“I have real hunger”)
Can I eat slowly and mindfully right now, not inhale food and feel rushed? Can I eat this with intention and without grazing?
Will I be able to feel happy and satisfied after eating? Or am I more likely to feel guilty and regretful?
HOW TO ADDRESS CRAVINGS…
You don’t have to choose between giving in to your cravings or depriving yourself. Developing a healthy relationship with food involves both enjoying the foods you love while also employing cognitive restraint in pursuit of your health goals.
1. Check nutrient deficiencies: Particularly Omega-3’s which are known to help hedge against strong cravings for sugar especially.
2. Give the craving a timeout: They often come in waves and only last 5-10 minutes. Set a timer if it helps.
3. Pair carbohydrates with some protein/fat versus eating them by themselves to promote more stable glucose levels.
4. Protect your sleep: Sleep quality and quantity affects appetite regulation.
5. Shift your diet quality: Hate vegetables? If you currently eat a diet of mostly ultra-processed foods devoid of vegetables, your taste preferences will reflect that. The same can be true for a diet of real, nutrient-dense, whole foods.
6. Just have it: YOU CAN HAVE THE COOKIE! This is oftentimes the best option instead of ruminating on whether or not you should indulge at all. If you struggle with food restriction, this is especially important.
UNTIL NEXT TIME - COACH TORI