Stop Food Cravings: Causes, Tips & Strategies to Beat Hunger Urges

What is behind cravings?

Especially women are familiar with the phenomenon of cravings. Around 30 percent stated in a survey that they suffer from it at least once a week. For men, it was only 13 percent. Why is that? Nutrition psychologists are convinced that behind these cravings is a cry for help from the body. It craves for specific nutrients. And it does so vehemently because otherwise it is not being listened to.

Craving for sweets

Most commonly, cravings refer to sweets. Whether it's cake, chocolate, or gummy bears - almost always, the tempting sugar is the actual target of desire. Often, this happens just when one wants to live healthier, prohibits oneself from sweets, maybe even wants to lose weight for the sake of health.

A lack of the happiness hormone serotonin can also trigger cravings for sweets. And indeed, sugar makes us happy for a short time. It can even act like a drug. However, over time we need more and more of it, which has unhealthy consequences for our body and our health.

Sweets as a snack in between

If someone feels like having something sweet at a certain time - in the afternoon or before lunch - they often have low blood sugar levels. If one gives in to the craving and eats the piece of cake or half a bar of chocolate, the world seems to be back in order. However, the sugary foods may cause a rapid increase in blood sugar levels, but after a short time, it drops even lower.

This rollercoaster ride of blood sugar levels is a vicious circle of cravings and unhealthy snacks. If you want to break free from it, you should follow a few simple rules and tips:

• Eat regularly: Don't wait until you're ravenous, instead plan for healthy snacks like nuts or fruits and vegetables in between.

• Whole grain products instead of white flour products: They keep you full longer and help to stabilize blood sugar levels more slowly.

• Protein-rich foods for main meals: High-quality meat, fish, eggs, and legumes provide long-lasting satiety.

• Lots of fruits and vegetables: The fiber contained in it keeps the blood sugar level on track, the sugar in the fruit provides enough energy for a new boost.

Sweets in the evening

Those who suffer from cravings for sweets in the evening often have had a long day full of strenuous abstinence. Those who deny themselves a lot during the day often cannot resist in the evening. No one sees it when a whole bar of chocolate is devoured in the evening. During the day, one does not admit weakness to colleagues or family.

The simplest way to combat evening cravings is to eat - specifically regular and sufficient. This is the only way to prevent the body from experiencing such a severe nutrient deficiency in the evening that it resorts to cravings as a last resort.

Sweets at noon

Those who feel the need to have something sweet after main meals usually do not suffer from cravings. Rather, it is a habit learned over the years, often since childhood. "Finish your plate, then you can have dessert," a sentence that children often hear and which has three problematic meanings:

1. Brave is only the one who finishes his plate. This way, too many unnecessary calories end up in the stomach, even if it has already signaled that it is full.

2. Dessert is part of every meal.

3. Sweet things are learned as a reward.

The body does not need a sweet dessert, on the contrary. If the main meals are balanced and satisfying, then the sweet calorie bombs are unnecessary baggage. And they make you tired and fat.

Craving for salty and hearty food

Those who suffer from frequent cravings for salty foods may be under significant stress. During times of stress, the body uses up more minerals, which it then tries to replenish through a salty meal. Long gaps between meals, exercise, or pain can also trigger cravings for salty foods. Often, the craving for salt is accompanied by low blood pressure.

In principle, you should take the craving for salty foods seriously and give your body what it is asking for. The crucial point is in what form you consume the minerals. Often, when experiencing cravings, we tend to reach for fatty, unhealthy snacks like chips, French fries, or other fast food. Healthier alternatives can satisfy the craving for salt just as well, such as pickled olives. At the same time, feelings of fullness, guilt, and unnecessary pounds are kept at bay.

Make sure to consume all vitamins, minerals, and trace elements daily in a balanced dosage. Additionally, it is advisable to support the body in coping with stress.

Craving for fruit

Yes, there is also such a thing as healthy cravings. Those who have a strong desire for fruit often simply haven't drunk enough. Cravings for fruit often occur after exercise or after a sauna session. Of course, there is nothing wrong with having several portions of fruit a day - on the contrary. However, feel free to also drink a glass of water. This way, your body can balance its deficit even faster.

"Craving" for favorite dishes?

When on stressful days, feeling in a bad mood, lonely or sad, craving for certain favorite dishes, one is more likely suffering psychologically rather than from a physical deficiency. Food becomes a comfort for the soul.

Those who regularly seek comfort in food can quickly lose control over calories and nutritional content. In this case, you should look for alternative stress management methods.

Giving in to cravings or resisting them?

Our body is an extremely complex system. Psyche and organism interact with each other and are inseparably connected. Unfortunately, you never do your body any good with sugary, highly processed foods. But those who listen carefully and understand what our body is trying to tell us can respond to its signals in a healthy and appropriate way at the right time.

Our cravings table: