When Cravings Hit: What To Do And Why They Happen

Ever found yourself in a staring contest with your fridge at 2 AM, convinced it's whispering sweet nothings about that leftover pizza? Or perhaps you've experienced the inexplicable urge to lick the glass of a bakery window? Yes, turns out we are not alone!

These cravings are intense, often irresistible urges to consume specific foods, typically those high in sugar, fat, or salt. If you’re pursuing health and fitness goals, these powerful desires can pose significant challenges, potentially derailing progress and hindering the achievement of optimal well-being.

The impact of cravings on fitness goals cannot be overstated, as they frequently lead to overconsumption of calories, disruption of carefully planned meal schedules, and the ingestion of foods that may not align with one's nutritional objectives.

To combat these cravings, it starts with an understanding of what they really are- not a lack of willpower as many people are drawn in to believe.

Ready to discover how to effectively mitigate these pesky deterrents? Let’s go discover the truth.

The Neurobiology and Science of Cravings

At its core, a food craving is a multi-faceted phenomenon involving complex neural pathways, neurotransmitters, and cognitive processes. To truly understand cravings, we must first explore the brain's reward system, particularly the mesolimbic dopamine pathway.

The Reward Circuit

The mesolimbic pathway, often referred to as the "reward circuit," plays a vital role in motivation, reward-related motor function learning, and behavioral reinforcement.

When we consume palatable foods, especially those high in sugar, fat, or salt, our brain releases dopamine. This surge of dopamine creates a feeling of pleasure and reward, reinforcing the behavior that led to this positive sensation.

Over time, repeated exposure to these rewarding foods can lead to adaptations in the brain's reward circuitry, potentially increasing the likelihood and intensity of future cravings.

Learning and Memory

The hippocampus, a region deeply involved in learning and memory, also plays a significant role in food cravings. It helps form and recall memories associated with experiences, of which eating is also included. When we encounter cues related to a particular food (such as its smell, sight, or even just thinking about it), the hippocampus activates these memories, potentially triggering a craving.

The Role of Opioids

While dopamine is often considered the primary "pleasure" neurotransmitter, the endogenous opioid system also contributes significantly to food cravings. Opioid receptors in the brain respond to both endogenous opioids (like endorphins) and exogenous opioids. Interestingly, certain foods, particularly those high in sugar and fat, can stimulate the release of endogenous opioids, contributing to their addictive potential.

The Impact of Hormones on Cravings

Not surprisingly, hormones too, play a key part in regulating appetite, metabolism, and, consequently, food cravings. These hormones include:

Ghrelin: The "Hunger Hormone

Ghrelin, often called the "hunger hormone," is primarily produced in the stomach and plays a key role in meal initiation. Ghrelin levels typically rise before meals and fall after eating. Interestingly, ghrelin has been shown to enhance the reward value of food, potentially intensifying cravings, especially for high-calorie foods.

Leptin: The Satiety Signal

Leptin, produced by adipose tissue, acts as a long-term regulator of energy balance, suppressing food intake and thereby indirectly influencing cravings. In people with obesity, despite high leptin levels, a phenomenon known as "leptin resistance" can occur, where the brain becomes less responsive to leptin's satiety signals. This can lead to persistent hunger and cravings, even when energy stores are abundant.

Insulin and Blood Sugar Regulation

Insulin, beyond its essential function in glucose metabolism, also influences eating behavior and cravings. Fluctuations in blood sugar levels, often exacerbated by diets high in simple carbohydrates, can lead to reactive hypoglycemia. This rapid drop in blood sugar can trigger intense cravings, particularly for sweet or starchy foods, as the body seeks to quickly restore glucose levels.

Sex Hormones and Cravings

Fluctuations in estrogen and progesterone levels during the menstrual cycle can significantly impact food cravings in women. Many women report increased cravings, particularly for sweet or high-carbohydrate foods, during the luteal phase of their cycle when progesterone levels are high. These hormonal fluctuations can affect both appetite and the reward value of certain foods.

Cortisol: The Stress Hormone

Cortisol, often referred to as the "stress hormone," plays a massive role in food cravings, particularly those related to stress eating. Produced by the adrenal glands, cortisol is part of the body's fight-or-flight response and has several effects that can influence eating behavior and cravings:

Increased Appetite: Cortisol can stimulate appetite, particularly for high-calorie, palatable foods. This may have evolved as a survival mechanism to ensure adequate energy in times of stress.
Cravings for Comfort Foods: Chronic stress and elevated cortisol levels are associated with increased cravings for foods high in sugar and fat, often called "comfort foods." These foods can temporarily reduce the stress response, creating a feedback loop that reinforces stress-induced cravings.
Altered Metabolism: Prolonged elevation of cortisol can lead to increased abdominal fat storage and changes in metabolism, potentially exacerbating cravings and complicating weight management.
Interaction with Other Hormones: Cortisol interacts with other hormones involved in appetite regulation. For instance, it can interfere with leptin signaling, potentially contributing to leptin resistance and increased food intake.
Circadian Rhythm Effects: Cortisol follows a diurnal rhythm, with levels typically highest in the morning and lowest at night. Disruptions to this rhythm, such as from shift work or jet lag, can affect eating patterns and cravings.
Blood Sugar Regulation: Cortisol helps regulate blood sugar levels, but chronic stress can lead to frequent blood sugar fluctuations, potentially triggering cravings for quick energy sources like sugary foods.

The Link Between Cravings and Nutritional Deficiencies

While it's important to note that not all cravings are directly linked to nutritional needs, there is evidence to suggest that in some cases, our bodies may guide us towards foods that contain nutrients we're lacking. This phenomenon becomes particularly relevant as it relates to calorie-restricted diets, where careful planning is necessary to ensure all nutritional needs are being met.

Let's explore some common cravings and the potential nutritional deficiencies they might indicate:

Craving Meat and High-Protein Foods

Cravings for meat or other protein-rich foods might suggest inadequate protein intake. However, the story goes deeper:

Iron Deficiency: Intense cravings for red meat, in particular, may indicate an iron deficiency. Iron is required for the production of hemoglobin, which carries oxygen in the blood. Women, especially those with heavy menstrual periods, are at higher risk of iron deficiency.
Zinc Deficiency: Zinc plays a vital role in immune function and wound healing. A deficiency might manifest as cravings for protein-rich foods like meat and nuts, which are good sources of zinc.

Salt Cravings

While often associated with a simple preference for salty foods, intense salt cravings might indicate:

Electrolyte Imbalance: Particularly common in athletes or those who sweat excessively, an electrolyte imbalance can trigger salt cravings. The body is seeking to replenish the sodium lost through sweat.
Adrenal Insufficiency: In rare cases, persistent salt cravings may be a sign of adrenal insufficiency, where the adrenal glands don't produce enough hormones, including aldosterone, which regulates sodium balance.

Sweet Cravings

The desire for sweet foods is complex and often tied to emotional factors. However, some nutritional aspects to consider include:

Chromium Deficiency: Chromium helps regulate blood sugar levels. A deficiency might lead to cravings for sweet foods as the body struggles to manage glucose effectively.
Magnesium Deficiency: Often associated with chocolate cravings in particular, magnesium plays a vital role in energy production and nervous system function.

Craving Non-Food Items (Pica)

In some cases, individuals may crave non-food items like ice, clay, or even dirt. This condition, known as pica, can be a sign of:

Iron Deficiency Anemia: Craving ice (pagophagia) is a well-known symptom of iron deficiency anemia.
Zinc Deficiency: Some studies have linked zinc deficiency to pica behaviors.

Fatty Food Cravings

While often attributed to their palatable nature, cravings for fatty foods might sometimes indicate:

Essential Fatty Acid Deficiency: If the diet is very low in fats, especially omega-3 and omega-6 fatty acids, the body might signal a need for these nutrients through cravings.
Fat-Soluble Vitamin Deficiencies: Very low-fat diets might lead to deficiencies in fat-soluble vitamins (A, D, E, K), potentially triggering cravings for fatty foods.

Physiological Strategies to Combat Cravings

Balanced Nutrition and Macronutrients

Achieving a balanced intake of macronutrients—proteins, carbohydrates, and fats—is a prerequisite in managing cravings during a caloric deficit. Protein plays a particularly important role in this regard.

Not only does it help maintain muscle mass during weight loss, but it also increases satiety, reducing overall hunger and the likelihood of experiencing intense cravings. Aim to include a source of lean protein in every meal, such as chicken, fish, lean beef, tofu, or legumes. This approach helps stabilize blood sugar levels, preventing the rapid spikes and crashes that often trigger cravings.

Complex carbohydrates are equally important in a balanced diet aimed at curbing cravings. Unlike simple sugars that can lead to quick energy bursts followed by crashes, complex carbs provide a steady release of energy.

Incorporate whole grains, vegetables, and limited fruits into your meals to ensure a consistent energy supply throughout the day. These foods are also rich in fiber, which promotes feelings of fullness and can help reduce the overall calorie intake without sacrificing satiety.

Healthy fats should not be overlooked either in a craving-management strategy. While it might seem counterintuitive to include fats when trying to reduce calorie intake, they still play a necessary role in hormone regulation and satiety.

Include sources of omega-3 fatty acids like fatty fish, chia seeds, and walnuts, as well as monounsaturated fats from avocados, olive oil, and nuts. These fats can help reduce inflammation in the body and provide a feeling of satisfaction that can curb cravings for less nutritious, high-fat foods.

Proper Hydration

Adequate hydration is often an overlooked aspect of craving management, yet it still plays a significant role in controlling hunger and reducing the intensity of food cravings. Sometimes, what we perceive as hunger or a craving for a specific food is actually our body's signal for thirst. By maintaining adequate hydration throughout the day, you can potentially reduce the frequency and intensity of cravings.

Aim to drink water consistently throughout the day rather than waiting until you feel thirsty. A general guideline is to consume at least 8 glasses (64 ounces) of water daily, but individual needs may vary based on factors such as activity level, climate, and overall diet.

Consider starting your day with a large glass of water and having a glass before each meal. This not only helps with hydration but can also promote a feeling of fullness, potentially reducing overall calorie intake.

Incorporating hydrating foods into your diet can also contribute to overall fluid intake. Fruits and vegetables with high water content, such as watermelon, cucumbers, and zucchini, can help maintain hydration while providing essential nutrients and fiber. For an added punch, add Essential Amino Acid powder to your water to supply a constant stream of muscle-building blocks in between meals.

Adequate Sleep

The importance of adequate sleep in managing cravings is massive. Sleep deprivation can wreak havoc on hormones that regulate hunger and fullness, particularly ghrelin, leptin and cortisol.

When you don't get enough sleep, ghrelin levels increase, stimulating appetite, while leptin levels decrease, reducing feelings of fullness. This hormonal imbalance can lead to increased cravings, especially for high-carbohydrate and high-fat foods.

Aim for 7-9 hours of quality sleep per night. Establish a consistent sleep schedule by going to bed and waking up at the same time each day, even on weekends. Create a relaxing bedtime routine to signal to your body that it's time to wind down. This might include activities like reading, gentle stretching, or meditation. Avoid screens for at least an hour before bed, as the blue light emitted can interfere with your body's production of melatonin, the sleep hormone.

Regular Exercise

There’s no way around it. Exercise is one of the best tools at your disposal for crushing cravings.

Physical activity affects the body's hormone levels, potentially reducing hunger and cravings. Exercise stimulates the production of endorphins, which can improve mood and reduce stress-related cravings.

Additionally, regular physical activity can help regulate blood sugar levels, which is helpfulin preventing the spikes and crashes that often lead to intense food cravings.

Aim for a mix of cardiovascular exercise and strength training. Cardio activities like running, cycling, or swimming can help burn calories and improve overall cardiovascular health. Strength training, on the other hand, helps build and maintain muscle mass, which is essential for maintaining a healthy metabolic rate during a caloric deficit.

Psychological Techniques for Managing Cravings

Mindfulness and Meditation

Mindfulness and meditation are powerful tools in the arsenal against cravings, offering a way to observe and manage urges without automatically acting on them. Mindfulness involves paying attention to the present moment without judgment, which can be particularly useful when dealing with food cravings. By practicing mindfulness, you can learn to recognize cravings as temporary sensations rather than overwhelming needs that must be immediately satisfied.

For instance, one very effective mindfulness technique is the body scan meditation. This involves systematically focusing attention on different parts of the body, from toes to head, noting any sensations without trying to change them.

When applied to cravings, this practice can help differentiate between genuine hunger and emotional or habitual urges to eat. By tuning into bodily sensations, you can make more conscious decisions about whether to eat and what to eat.

Another mindfulness approach is mindful eating, which involves paying full attention to the experience of eating and drinking. This practice encourages savoring each bite, eating slowly, and fully experiencing the flavors, textures, and sensations of food. By eating mindfully, individuals often find they need less food to feel satisfied, and the enhanced awareness can lead to better food choices overall.

Regular meditation practice can also strengthen the mind's ability to resist cravings. Even short daily sessions of 5-10 minutes can improve focus and self-control. Meditation helps create a gap between the impulse to eat and the action of eating, providing an opportunity to make a conscious choice rather than reacting automatically to cravings.

Stress Management

Stress is a significant trigger for food cravings, often leading to emotional eating or reaching for comfort foods. Effective stress management techniques can therefore play a crucial role in reducing the frequency and intensity of cravings.

The first thing you need to do is to identify and address sources of stress in daily life. This might involve time management techniques, setting boundaries, or seeking support to handle challenging situations. By proactively managing stress, you can reduce the likelihood of turning to food as a coping mechanism.

Relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or guided imagery can provide quick relief from stress and the accompanying urge to eat. These techniques can be especially useful in moments when cravings strike, offering a healthy alternative to food for managing stress and emotions.

Creating a self-care routine is also helpful for long-term stress management. This might include activities like taking regular breaks, engaging in hobbies, spending time in nature, or prioritizing social connections.

Cognitive Restructuring

Cognitive restructuring is a powerful psychological technique that involves identifying and challenging unhelpful thought patterns related to food and cravings. This approach is based on the principle that our thoughts significantly influence our feelings and behaviors. By changing how we think about food and cravings, we can alter our emotional responses and eating habits.

One of the key principles of cognitive restructuring is learning to recognize and challenge cognitive distortions related to food and eating. For example, all-or-nothing thinking might lead someone to believe that one slip in their diet means they've failed completely, potentially triggering a bout of overeating.

By identifying this thought pattern, you can learn to reframe it more realistically – perhaps viewing a small indulgence as part of a balanced approach to eating rather than a catastrophic failure.

Another important element is developing a more balanced and flexible attitude towards food. This might involve challenging rigid rules about "good" and "bad" foods, and instead focusing on overall dietary patterns. By removing the moral judgments associated with certain foods, you can reduce the psychological power these foods hold, potentially lessening cravings.

Positive self-talk is also a critical component of cognitive restructuring. Instead of engaging in self-criticism after giving in to a craving, it is important to learn to use supportive and encouraging internal dialogue.

This might involve acknowledging the challenge of managing cravings, recognizing efforts made, and focusing on future positive choices rather than dwelling on perceived failures.

Lastly, cognitive restructuring often involves setting realistic and achievable goals. Rather than aiming for perfect adherence to a diet, which can lead to frustration and increased cravings, it’s better to focus on gradual improvements in eating habits. This approach allows for a more sustainable and positive relationship with food, reducing the psychological tension that often underlies persistent cravings.

Practical Tips for Managing Cravings

Meal Planning and Prepping

Meal planning and prepping are powerful strategies for managing cravings and maintaining a balanced diet. By planning meals in advance, you can ensure that you have nutritious options readily available, reducing the likelihood of impulsive eating decisions driven by cravings.

Start by creating a weekly meal plan that includes a variety of nutrient-dense foods. This not only helps in maintaining a balanced diet but also allows you to anticipate and plan for potential craving triggers.

Meal prepping involves preparing some or all of your meals in advance. This might include cooking large batches of food on the weekend to be portioned out for the week, or simply chopping vegetables and portioning out snacks ahead of time.

Having healthy meals and snacks readily available can significantly reduce the temptation to reach for less nutritious options when cravings strike. Additionally, the act of preparing your own meals can foster a greater connection with your food, potentially leading to more mindful eating habits. If you are unsure if you’re covering nutritional bases appropriately, we strongly suggest adding a whole-food multivitamin and mineral complex to your dietary regimen.

Healthy Food Swaps

Implementing healthy food swaps is an effective way to satisfy cravings without derailing your nutritional goals. The key is to identify healthier alternatives that still provide satisfaction. For instance, if you're craving something sweet, try swapping out candy for fresh fruit or a small piece of dark chocolate. If you're longing for something crunchy, opt for air-popped popcorn or vegetable sticks instead of chips.

Experiment with different swaps to find what works best for you. For creamy textures, Greek yogurt can often substitute for sour cream or mayonnaise. Zucchini noodles or spaghetti squash can stand in for pasta in many dishes. By making these swaps, you can often reduce calorie intake while still enjoying satisfying flavors and textures.

Portion Control

We’ve spoken about portion control in other blog posts, but this is because the factremains that mastering portion control is a necessary evil for managing cravings and maintaining a balanced diet.

Start by using smaller plates and bowls, which can help create the illusion of a fuller plate with less food. Familiarize yourself with appropriate portion sizes for different food groups and use measuring tools initially to train your eye.

When faced with a craving, allow yourself to indulge in a small portion rather than attempting to resist entirely, which can sometimes lead to overindulgence later. Practice mindful eating by savoring each bite and eating slowly, which can help you feel satisfied with smaller portions. Additionally, try the "half-plate" rule: fill half your plate with vegetables, a quarter with lean protein, and a quarter with complex carbohydrates to ensure balanced meals.

Timing of Meals and Snacks

Should you refrain from snacks? Not at all. In fact, the strategic timing of meals and snacks is much more important and can play a significant role in managing cravings. Aim to eat regular, balanced meals throughout the day to maintain stable blood sugar levels and prevent extreme hunger, which can lead to intense cravings. Consider eating smaller, more frequent meals if that aligns better with your body's needs and schedule.

Plan healthy snacks between meals, especially during times when you typically experience cravings. This proactive approach can help curb hunger and provide a nutritious alternative to less healthy options. Be mindful of late-night eating, as cravings often intensify in the evening. If you find yourself consistently hungry at night, consider adjusting your daytime eating patterns or having a light, protein-rich snack before bed.

Planned Cheat Meals

Incorporating planned cheat meals can be an effective strategy for managing cravings long-term. A cheat meal is a pre-planned indulgence that allows you to enjoy foods you might typically avoid without derailing your overall nutritional goals. The key is to approach these meals mindfully and in moderation.

Schedule cheat meals in advance, perhaps once a week or every two weeks, depending on your goals and preferences. This gives you something to look forward to and can make it easier to resist cravings at other times.

When enjoying your cheat meal, savor the experience without guilt. Remember, it's part of your plan, not a lapse in willpower. After the cheat meal, return to your regular eating habits without overcompensating or feeling the need to restrict.

Lifestyle Changes for Long-Term Success

Creating a Supportive Environment

Your environment plays a significant role in your ability to manage cravings effectively. Start by decluttering your kitchen and pantry, removing or minimizing the presence of foods that frequently trigger cravings. Replace these with healthier alternatives that align with your nutritional goals.

Organize your food storage in a way that makes healthy options more visible and easily accessible. For instance, keep a bowl of fresh fruit on the counter and store cut vegetables at eye level in the refrigerator. This visual cue can encourage healthier choices when cravings strike.

Consider how your work and social environments impact your eating habits as well. If possible, keep healthy snacks at your desk or in your car. When dining out, research menu options in advance to identify healthier choices that you'll enjoy.

Building New Habits

Sustainable craving management often involves building new habits that support your health goals. Start by identifying current habits that may be contributing to cravings, such as snacking while watching TV or buying unhealthy foods when grocery shopping. Then, work on replacing these with more supportive habits.

For example, if you typically crave sweets in the afternoon, try implementing a new habit of taking a short walk or doing a quick workout instead. If you tend to overeat when stressed, develop a habit of using relaxation techniques like deep breathing or meditation when you feel tension rising.

Remember that habit formation takes time and consistency. Start with small, manageable changes and gradually build upon them. Celebrate small victories along the way to reinforce positive behaviors.

Social Support and Accountability

Leveraging social support and accountability can significantly enhance your ability to manage cravings and stick to your health goals. Share your intentions with friends and family, and ask for their support. This might involve asking them to respect your food choices or inviting them to join you in adopting healthier habits.

Consider finding an accountability partner or joining a support group of individuals with similar goals. Regular check-ins with a partner or group can provide motivation, encouragement, and a sense of community. You might also consider working with a nutritionist or health coach who can provide personalized guidance and support.

Social media and fitness apps can also be valuable tools for maintaining accountability. Many apps allow you to track your food intake and exercise, and some offer community features where you can connect with others on similar health journeys.

However, be mindful of your social media use and ensure it's contributing positively to your goals rather than triggering unhealthy comparisons or unrealistic expectations.

Final Words

Cravings can be a difficult beast to tame, especially if you approach them without a plan. However, you might be surprised just how much you are able to get control of spiraling cravings by applying some of our findings as discussed above.