Below are six reasons and possible solutions for overcoming your food cravings.
1. HYDRATION
Those of us who are "into fitness" have become more aware of our hydration needs. I've read statistics that our bodies are composed of anywhere from 65-80% water. No matter what end of the statistic you lean, it is obvious water is a major component to our body's health and well being. By the time we are thirsty, we are generally already dehydrated. It is easy to mistake the need to replenish our fluid levels with a craving for food, especially sweet or savory calorie dense food.
The Fix: Obviously, remain well hydrated! Next time a craving hits, grab a glass of water and see if the craving passes after a half hour or so. Carry water with you throughout the day, leave it on your desk and sip though out the day. You'll be surprised how much less you'll have cravings. I like to throw lemon or lime in a jug of water and sip from it throughout the day.
2. EMOTIONS
I am guilty of this one... I am an emotional eater. My name is Josh, and I am an emotional eater! There I said it! lol Some people, up to 40% of you tend to not eat more when faced with an emotional or stressful situation - you lose your appetite. I am among the 40% who tend to crave food when an emotional situation arises. My go to food... anything chocolate! There are 20% who have no change in their eating patterns. The worse part, those of us who crave "comfort foods" tend to reach for high fat, high calorie carbs. The reason? The combination of high fat and sugar causes a neurotransmitter trigger which releases serotonin. This creates a rapid sense of satisfaction and calmness.
The Fix: Try a strategy other than food for coping with stress and anxiety. This can be anything from grabbing a quick workout, going for a walk, sitting quietly with a book or hobby, talking with an upbeat, positive friend etc.
3. HORMONE IMBALANCE
Not to be too graphic, but ever notice women during a... oh let's say... certain time of the month crave salty foods? A hormone called progesterone is secreted by the body which causes the body to retain more fluid and sodium. A lowered estrogen level can have an effect on your appetite for sugary or salty foods as well.
The Fix: I'm gonna tread lightly with this one! When a craving hits, choose foods which are the "lesser of the evils" such as yogurt, nuts, granola, dark chocolate and cheese. Exercise will help with cravings as well.
4. LOW BLOOD SUGAR
I've covered this in past blogs. If you cut your carbs too low, your body will crave sugar. Your brain functions off glucose. It's important to maintain proper blood glucose/muscle glycogen levels. Too much sugary foods in your diet will create a spike and then a crash. Too little fuel and the body won't have the fuel needed to carry out daily tasks. You may find cravings stronger after an intense workout. The body will crave simple carbohydrates for the immediate glucose.
The Fix: If/when this situation presents itself, choose fruits or veggies paired with a good protein source. An example would be peanut butter and banana or fruit/veggies with fat free cottage cheese. The protein will slow the digestion of carbs minimizing spikes and crashes.
5. DIET IS TOO RESTRICTIVE
Common sense... you're used to eating fast food, pizza, a lot of carbs. You start your "new diet" Monday morning and cut out all "junk food." Your body will crave certain foods it's suddenly being deprived of that is was previously conditioned to use for fuel.
The Fix: Gradual adjustments to anything in life is generally best for most people, including nutrient intake. There are those who do have the personality that can just flip a switch mentally and cut things out or add thing into their lives. However, for most people, having a more structured, rigid plan of attack may cause cravings that will drive them crazy!
6. SLEEP
Most everyone is aware of the importance of sleep when it comes to our health. Sleep affects our hormonal levels, immune system, energy level and so much more. A study published in the American Journal of Clinical Nutrition in 2011 found that sleep-deprived participants ate an average of 300 calories more per day. A hormone known as Ghrelin is secreted when our bodies lack sleep. This hormone increases hunger and appetite. The hormone leptin which is responsible for satiety, also drops when we are short on sleep. This makes for a bad hormonal cocktail!
The Fix: Most people require between 7-9 hours of restful sleep each day. Simply making sleep a priority and part of a healthy lifestyle should help the body deal with cravings.
*Information compiled from http://blog.myfitnesspal.com/6-science-backed-reasons-eat-cravings/