We all crave to look fit and edgy by getting rid of the accumulated fat in all the wrong areas. And it is well known that 70% of the changes in our bodies are brought about by the adequate intake of healthy food. However, while following a proper diet, it is pretty hard to curb those *cravings*! but today we will talk about The Story Of Cravings And How To Beat Them, so stay tuned.
Is it true that you’ve been following your fitness trainer’s advice on nutrition as he or she outlined it to you? Thoughts of tasty pizza, spaghetti, ice-cream, chips, and chocolate-covered pakodas float about in your head, don’t they? Okay, I see your point.
Cravings are the bane of every fitness enthusiast’s existence since they can quickly derail even the best-laid plans. However hard you try, those desires always manage to get the better of you.
After indulging in the delectable sugar cravings of a beautiful choco lava cake, you will surely kill your energy, but also the fat in your body will just stay intact. These cravings are your biggest enemy if you are trying to look slender by trimming down your body. So, to beat your enemy, you need to understand the enemy first.
Cravings Meaning?
The term “craving” is used to describe a person’s yearning for a certain object. Cravings are defined as a strong need for anything, whether it be sweets, love, attention, or reading. This article focuses on food cravings in particular.
Most of the time, cravings are a psychological condition1 or stimulation that causes you to seek out food even if you aren’t really hungry. Cravings, to put it another way, are a sign that our brain is in a state of downregulation.
Even when we don’t need anything, cravings might make us feel as though we need it. Before we go more into the causes of these impulses, I feel the need to debunk a widespread myth.
Is Craving the Same as Addiction?
The compulsion to consume a drug, unrestrained use, and withdrawal symptoms such as anxiety and irritability are all hallmarks of addiction.
The primary distinction between an addiction and a need is that addiction affects the quality of your life; it is more of an uncontrollable drive, and you cannot function until your cravings are satisfied. Cravings seldom last more than ten minutes at a time. So carvings aren’t like addictions.
The Story Of Cravings And How To Beat Them
So, why do we get these food cravings and what is the simplest explanation for them:
The first humans appeared on earth around 1 or 2 million years ago, when there was no farming or anything. So thereupon, every human had to hunt for their food, which inexorably wasn’t an easy task. So, they always tried to consume food that was high in calories (especially sugar) to get the much-needed energy.
So, it can be concluded that we are inherently genetically modified to have an affinity for sugar (which is high in calories and gives instant energy). This fondness for high-calorie foods was acceptable and justified 1-2 lakh years ago, as the people back then exerted their bodies a lot for the completion of most of their tasks by running, walking, hunting, etc.
Currently, in the 21st century, our brains are still in that ‘hunting mode’ but our lifestyle has changed to a large extent. We all have office jobs now, and we are not nomads anymore. We sit in one place and do our tasks, but we still have an affinity for high-calorie foods that our bodies can’t work off by themselves!
People don’t generally crave chicken breast or paneer. It is rather like cake or chicken patties, or maybe a burger. Anything with carbs! And this is only because our brains crave carbs, which get easily broken down by the body and are packed with energy.
**The one carb that is easiest to break down is sugar**
How to stop food cravings when not hungry:
EAT SOMETHING HEALTHY AND TASTY TO KILL THAT CRAVING
Every time you crave a chocolate cake or a lemon tart, instead of killing your craving with that cake, which has zero nutrition, you can consume some form of protein.
This can be explained well because protein is structurally very complex and thus it is difficult for the body to break it down. So, whenever you eat protein, you will feel full, as your stomach takes some good time to absorb it fully.
By consuming protein, you are killing that craving and getting some good nutrition as well, which you weren’t getting through that cake. Make sure that you eat ‘clean, lean’ protein2, which is carb-free, and low in fat.
Examples: grilled chicken breast, legumes, paneer, protein shake.
Mind Control
Every single time you beat a craving, you significantly build more resistance. If you control a craving today, you will feel less attracted to that Choco Lava Cake tomorrow. Or at least, your craving will not be that strong, and consequently, over some time, your willpower will strengthen.
Every time you crave something unhealthy, try to visualize your body in great shape and think of all the compliments you will be getting. This will motivate you to reach your fitness target.
Remember that even one spoonful of ice cream has a bunch of calories that are not required by your body.
That one spoonful of ice cream can be the difference between you being unhealthy and unhappy or healthy and the happiest you can be!
After reaching a good level of fitness, you will understand that it is not just the external happiness that you get, but also a lot of the happiness you get inside your body.
Even after healthy eating and rigorous workout sessions, you need to stay psychologically strong to achieve your goal.
Meals should be eaten at regular intervals
There are some foods that our brains are trained to consume at the correct times and those that we are trained not to eat at the wrong times. Lunchtime cravings may be avoided by having a healthy breakfast that contains a lot of protein, cereals, and salads. Regular meals 3will easily beat those hardcore cravings and will also keep you healthy.
Smell those Essential Oils
You’ve never smelled the essential oils, have you?? Chronic stress may lead to a rise in cortisol levels, which can lead to overeating and weight gain. It has been shown that the perfume of peppermint, jasmine, or bergamot essential oils will reduce cravings, improve your spirits, and clear your head fog while also reducing the symptoms of metabolic syndrome.
A total win-win situation, all you have to do is put that nose to work!
Drink Herbal Tea, Cinnamon Tea, or Ginger Tea.
Herbal teas4 composed of cinnamon ginger fenugreek and tulsi may help enhance metabolism, decrease insulin spikes, and manage blood sugar levels while keeping your intestines clean. Antioxidants and polyphenols in the plants help decrease appetite.
This is my favorite option because it not only kicks those cravings away but also helps with weight loss, hence, keeping those extra tummy inches away!
Limit your time spent in front of the TV.
Long-term television viewing, particularly at night, may reduce sleep duration, which can disrupt hunger hormones the following day and lead to a desire for sweet or calorie-dense meals. In addition to this, increasing exposure to mobile phones will cause an increase in hunger hormones, leading to uncontrollable cravings.
Cravings and how to beat them while on diets and fasting
How to stop craving junk food?
Even though our brains are built to want a variety of meals, junk food may suppress this urge. This may lead to an unhealthy eating habit. Having more junk food in your diet leads to a greater desire for it. You can interrupt the pattern now if you follow these easy steps above.
You can easily keep those junk food habits at bay if you consume a balanced diet. Make sure that you don’t feed your cravings because that will only make you crave more. If you are hungry and in the mood for some junk, then try and find a healthier alternative. for example-
- Baked Veggie Fries instead of French Fries
- Yogurt Fruit Pops instead of Ice Cream
- Black Bean Brownies instead of Cakes
- Homemade Smoothies instead of Milkshakes
- Fruity Sparkling Water instead of Soda
Here is a page to hook you up with the best healthy junk food alternatives.
How to stop cravings when dieting?
- Make sure you’re getting enough calories in your diet.
- Don’t go on a stringent diet.
- Don’t allow your hunger get the better of you.
- Consume nutritious and filling meals.
- Don’t stress about calories.
- Relax and savour your favourite dishes.
- Eat in order to maintain a healthy blood sugar level.
- The best way to deal with stress is to manage it.
How to stop hunger cravings when fasting?
- Keep hunger at bay by having a cup of organic tea or coffee to start your day or soon after your exercise.
- Drink a lot of water to stay hydrated.
- Another helpful technique to distract your mind off hunger is to indulge in some housework or yard work.
- When you meditate, your thoughts become more regulated, and you can better manage your stress and worry.
- You may also focus on any job-related duties you’ve been putting off to distract yourself from your hunger, such as completing that report or replying to a few emails.
What if you are craving sweets? How to control cravings for sweets?
Because sugar cravings are really strong to Fight off, you need to put in some extra effort. Eat very little sugar and savor the moment. Try eating something spicy first or just try to distract your mind from those sugary cravings. or you can even try:
- Sliced apples with nut butter
- Fresh berries with a handful of nuts
- Whipped ricotta with roasted cherries
- Baked cinnamon apples
- Herbal tea that has a sweet note, such as vanilla.
All that was about food cravings. What about smoking? Here’s how to beat cravings for smoking-
Even while it may take up to three months for your brain’s chemistry to return to normal, cravings begin to diminish during the first week and are often gone after one to three months.
People’s desire to smoke increases when they eat dishes high in spice and sweetness. Consume low-calorie snacks5. You may fulfill your want for crunch without gaining weight by eating low-calorie meals like carrot sticks, apples, and other low-calorie snacks.
That one spoonful of ice cream can be the difference between you being unhealthy and unhappy or healthy and the happiest you can be!
After reaching a good level of fitness, you will understand that it is not just the external happiness that you get, but it is also a lot about the happiness you get inside your body.
Even after healthy eating and rigorous workout sessions, you need to stay psychologically strong to achieve your goal. Do let us know what worked for you in the comments below. Thank you so much for reading.
- Sharma, Sushil, et al. “Psychology of craving.” Open Journal of Medical Psychology 2014 (2014). ↩︎
- Hodgson, Kimberley. “Keep You and Your Family Lean with Lean PROTEIN.” (2016). ↩︎
- Farshchi, Hamid R., Moira A. Taylor, and Ian A. Macdonald. “Regular meal frequency creates more appropriate insulin sensitivity and lipid profiles compared with irregular meal frequency in healthy lean women.” European journal of clinical nutrition 58.7 (2004): 1071-1077. ↩︎
- Ravikumar, Chandini. “Review on herbal teas.” Journal of Pharmaceutical Sciences and Research 6.5 (2014): 236. ↩︎
- Niculescu, Mihai, et al. “Dietary Restraint and Consumer Consumption Intentions for Low‐Calorie Snacks.” Journal of Consumer Affairs 52.2 (2018): 466-479. ↩︎
Last Updated on by Sathi