The desire to satisfy an intense craving can be so powerful, sometimes it feels uncontrollable. Just imagine this: You were so busy at work that you skipped both breakfast and lunch.
Now it’s 1:30 and you see an open package of Oreo cookies on the counter right next to a bag of baby carrots.
Understand the origin of cravings.
Giving in to cravings doesn’t mean you lack willpower or control. It means you’re human. “The craving response is an evolutionary mechanism designed to protect you,” explains nutritionist and blogger Dena Gershkovich, RDN, “When we haven’t eaten for a while, our bodies crave foods that are high in fat and sugar because fat is the most efficient source of energy, and sugar is quickly absorbed by the body,” she explains. People make the mistake of restricting food and avoiding even nutritious between meal snacks in an attempt to lose weight, but “the best way to avoid cravings is to prevent your hunger from building too much by eating regularly throughout the day,” Gershkovich says.
The desire to satisfy an intense craving can be so powerful, sometimes it feels uncontrollable. Just imagine this: You were so busy at work that you skipped both breakfast and lunch.
Now it’s 1:30 and you see an open package of Oreo cookies on the counter right next to a bag of baby carrots.
Don’t restrict or deny, just delay
Cravings are strong, and they only get stronger when you try to fight them. “Telling yourself the food you crave is ‘bad’ actually increases cravings for it,” says Melissa Mitri, RD, a dietitian for Wellness Verge. “Instead, allow yourself to eat a little bit of what you really want so in time, it loses its appeal.”
Or try the delay technique, she says. “Instead of giving in right away, tell yourself that it’s okay to wait. Often, this helps to reduce the likelihood of spontaneous eating in the moment. Plus, when you know you can have it at a later time, it becomes less urgent.”
Never skip breakfast.
Breakfast helps you start your day right and regulate blood sugar levels into the morning hours which also limits cravings later in the day,” says nutritionist and personal trainer Jamie Hickey, RD, with Truism Fitness. Breakfast beats back cravings even better when it’s high in protein. A study in obesity by researchers at the University of Missouri found that eating a protein rich breakfast effectively reduces brain signals that influence reward-driven eating behavior (i.e. scarfing barbecue-flavored potato chips; you know what we mean.)
Calm cravings with a cup of tea.
Tea helps comfort and calm a hungry stomach while also hydrating the body so it feels full,” says clinical nutritionist Christina Towle, founder of Hudson Valley Nutrition. She recommends teas like those from Good pharma
containing “adaptogens that add an extra boost of botanicals that satisfy the body without calories.” Adaptogens are herbals that some small research studies suggest may counteract the body’s stress response.
Breathe deeply.
Pause and take a few deep breaths before opening that bag of Tate’s Cookies. “Breathing can help you hit pause when you’re experiencing an intense craving,” says Mitri, who is also president-elect of the Connecticut Academy of Nutrition and Dietetics. “It works because it can help you to slow down and relax, so you’re able to evaluate the situation and what’s happening.” Remind yourself that cravings are normal, and you will get through it.
Distract yourself when you want to snack.
When you are just dying to dive into a pint of chocolate ice cream, sidetrack yourself by doing something physical, even for just a few minutes. “Distract yourself by listening to a podcast or some music, walking the dog, hitting the yoga mat; do anything to take your mind off the food,” says nutritionist Julie Mancuso, registered nutritionist and owner of JM Nutrition, a Toronto based counseling service by registered dietitians and nutritionists. “Cravings only last a few minutes, so by the time you are finished with your activity, your craving will be a distant memory.”
