Do you crave calorie-dense meals and snacks? Foods that are high in calories, processed, and contain added fats or sugars, to taste DELICIOUS!?
If you answered yes, then here are some tips to address these cravings.
First, you must understand those food cravings are both psychological and physiological. Therefore, we must address them in both aspects.
Why do you want to eat calorie-dense foods?
Of course, everyone craves calorie-dense foods and that is okay! This indulgence is due to our emotions like celebration, joy, anger, stress, anxiety, or comfort.
The increase in dopamine when fulfilling a food craving satisfies those emotions at that present moment. This then becomes a reward system that will be used frequently.
Now, what do you do?
Mindful Eating
Mindful eating involves the recognition and response to the body’s natural cues for thirst, hunger, and satiety. Being fully engaged when selecting, preparing, and eating food allows you to make better decisions regarding your diet.
A study by Alia J Crum, et al (2011) found that “the effect of food consumption… may be psychologically mediated and mindset meaningfully affects physiological responses to food.”
As a result, mindset plays a huge role in addressing your food cravings!
Awareness
Most of you are unaware of the calories most foods contain, do not read the ingredients list, nor do you look at the nutrition facts. Doing so, you will not be aware of how many calories or the contents you are putting into your body!
Let’s be honest, most of you do not count calories or want to be on a strict diet, which is why simply being aware of the calories and ingredients you are consuming will take you a long way!
When you do pick calorie-dense foods, understand that you should be eating this in moderation. Create a sustainable lifestyle change, without weight cycling. (also known as the yo-yo diet, where an individual repeatedly gains weight and then loses weight). You do not want a rapid increase in weight due to the cessation of a diet.
Environment
If the calorie-dense snack is not in your home, you will not need to expend energy to control yourself from eating it! If you can’t control your cravings, then you will likely eat some fruit, or a nutrient-dense snack because that is all you have in your cupboards or fridge!
Learn from your cravings
Why did you have the craving in the first place? Was it due to stress? An ad you saw on YouTube? Feeling anxious?
Give yourself time to self-reflect, slowly diminish these cravings, or choose better alternatives.
SNACK | ALTERNATIVE(S) |
POTATO CHIPS | |
CANDY | |
COOKIES/MUFFINS/DONUTS | |
ICE CREAM | YOGURT OR FROZEN FRUITS |
CHOCOLATE/VANILLA/FLAVORED NUTS | |
PIZZA | HOME COOKED DOUGH, CAULIFLOWER OR PITA CRUST |
SODA | |
CEREAL | |
LATE/FRAPPUCCINO | PROTEIN COFFEE |
Physiology of Food Cravings
The hunger hormone ghrelin, which is produced in your gut, travels through your bloodstream and to your brain. Ghrelin levels are high when you’re hungry, and low when you are satiated. Therefore, we should focus on foods that will keep your ghrelin levels low for longer.
Tips to stay satiated for longer
Pick foods that are nutrient-dense like vegetables, fruits, protein sources, and grains lower in the glycemic index (brown, whole grains, rye, etc.) that contain an abundance of vitamins and minerals. Undoubtedly, eating too much of this will result in weight gain, on the contrary, these foods will keep you satiated.
Start your day off with a high-protein breakfast. A study by Wendy Bolm, et al (2006) concluded that a “High protein breakfast decreased… ghrelin concentrations more strongly over time than did [a] high carbohydrate breakfast.”
Stay Hydrated! Drinking water, zero-calorie, or low-calorie drinks alleviates food cravings, as being dehydrated obstructs your brain’s serotonin production which in turn, can increase your cravings for calorie-dense foods. Drink adequate amounts of water, to stay satiated for longer!
SLEEP at least 6+ hours! Ghrelin increases when you do not get adequate sleep! YES, we understand, you work too hard to sleep. However, as your ghrelin levels increase, more time will be wasted on eating. No matter how busy you are, sleep should still be a priority.
Therefore, be mindful and aware of what you are eating! Also, take the recommended steps to feel satiated and full of energy to be at your best!
Remember, with our help, we can guide you through this process to create sustainable lifestyle changes! If you are struggling to lose body fat and build lean muscle, our personalized approach offers 24/7 guidance, accountability, and unwavering motivation resulting in success that lasts for a lifetime! To learn more, click the link below.
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Also, all content contained within this article is for informational purposes only and is not intended to substitute the advice, diagnosis, or treatment from a qualified medical professional.
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