Food cravings pose a significant challenge to maintaining a healthy eating regimen. Whether it’s the allure of salty, sweet, or crunchy treats, resisting these temptations can be difficult, particularly when striving to adhere to a nutritious diet. Recognizing the underlying reasons for our cravings is crucial, and this article aims to shed light on these factors while offering seven practical strategies to counteract them.

Why do we have food cravings?

Cravings for certain foods might indicate nutritional deficiencies, regardless of whether you’re sticking to a healthy eating routine or not. For instance, a hankering for chocolate could hint at a lack of magnesium in your diet. Similarly, if you frequently crave sugar or carbohydrates, it might be due to low blood sugar levels. Emotional stress could also trigger cravings for junk food. Moreover, inadequate water intake might be behind various food cravings, particularly when you’re otherwise committed to a nutritious diet.

How to stop food cravings

Preventing food cravings before they arise is often the most successful approach. Here are some highly effective methods:

Drink up.

The next time you catch yourself pondering, “Why am I craving sweets?” Consider your daily water intake. Sometimes, cravings for sugar or other foods could actually signify your body’s need for hydration. So, instead of reaching for that cookie or potato chip, opt for a refreshing glass of water. 

To ensure adequate hydration and stave off further food cravings, the National Academies of Science, Engineering, and Medicine recommend that women consume 91 ounces (2.7 litres) of water daily, while men should aim for 125 ounces (3.7 litres).

Stay busy.

If you’re seeking ways to curb your consumption of junk food, take a glance at your daily agenda. If it’s relatively empty, boredom might be contributing to your yearning for a chocolate milkshake or a serving of cheese fries. Food cravings often arise when there’s little to occupy your mind. The next time you sense a craving creeping in during moments of idleness, consider going for a walk, reaching out to a friend, or embarking on a 30-minute workout at Curves. Don’t allow a cream-filled donut to fill the void in your schedule.

Plan your meals.

A vital component of maintaining a healthy meal plan—and a tactic to ward off food cravings—is to plan your meals in advance. By dedicating time to grocery shopping and preparing nutritious meals at home, you decrease the likelihood of resorting to fast food for a high-fat, high-sodium dinner or a sugary afternoon treat. When you invest effort into listing nutritious meal choices and selecting fresh ingredients, you can be confident that you’re actively supporting a healthy eating regimen.

Eat more protein.

High-protein foods not only play a crucial role in a well-rounded diet but also contribute to prolonged satiety, reducing the likelihood of succumbing to cravings for unhealthy snacks. These protein-rich options encompass a variety of sources such as fish, lean meat, poultry, eggs, low-fat dairy products, nuts, beans, and seeds.

Keep trigger foods out.

If you’re seeking methods to combat sugar cravings, the initial step involves removing sugary items from your pantry, freezer, and refrigerator. This principle applies equally to salty snacks and other junk foods if those are your main cravings. Simplifying access to foods that satisfy your cravings makes it easier to give in to them.

Swap in healthy imposters.

During moments when resisting the urge for something sweet or salty feels challenging, opt for a healthier alternative that can quell the craving without derailing your healthy eating goals.

When craving something sweet, consider substituting with options such as dried fruit, fresh berries, watermelon, dark chocolate, trail mix, or sugar-free yoghurts. For salty, crunchy cravings, keep plain popcorn, edamame, carrots with hummus, and kale chips stocked in your kitchen. These alternatives offer satisfying options that align better with your health-conscious diet plan.