How to Prevent Food Cravings

"Just one, and then no more...." Why do we desperately want food we know is bad for us?

Many of the messages your brains acts on when it decides what you think you need to eat come from the gut, via the Vagus nerve. Messages are sent out from the microbiome in your gut, communicating with your neurons and telling your brain what your gut wants you to eat. If your gut has been swamped with poor foods (sugar, salt), the gut responds to poor data input and sends up a confused message that you want more of the same. However, if your gut has been filled up with lovely healthy foods and protein, it responds by sending a message that it would like more of the good stuff please.

8 Eating Habits that cause unhealthy cravings

#1 Not Eating a Protein-Rich Breakfast 

Protein has been shown to be the most satisfying macronutrient, so if you’re missing out on our protein intake at breakfast, you may find yourself craving a snack mid-morning....elevenses here we come!

Here are some go-to protein picks to enjoy with breakfast: 

• Eggs

• Turkey 

• Nuts & seeds 

• Nut butter 

• Quinoa 

#2 Eating Too Late At Night 

There’s some science to back up why we tend to reach for all those sugary treats at night - it's all to do with our body's day / night rhythms.

So, what’s the solution? Try to get to bed at the same time each day (allowing at least 8 hours sleep), and if cravings do pop up, try sipping on a tall glass of water or having a piece

of fruit.

#3 Consuming Foods With Hidden Salt 

Salt is hidden in most processed foods — it’s something we have to be on the lookout for and another possible trigger of food cravings. 

Many people find themselves craving dessert or something sweet after a salt-heavy meal, and chances are if the meal you’re eating is loaded with salt, it may also contain added sugar and artificial ingredients too — these all can be a potential cause of food cravings. 

Keep your consumption of packaged and processed foods to a minimum, and try to always avoid those frozen dinners or canned soups! 

#4 Or, Too Much Sugar 

Sugar — we all love to hate it, and the thing is that it’s found in nearly every processed food! From salad dressings to cereal and even condiments, it’s hard to stay away from it completely.

Consuming sugary foods may cause a spike in blood sugar, and blood sugar imbalances can lead to cravings for more sugar. 

The take-home message here is to keep your sugar intake low by avoiding as many packaged and processed foods as you can and choosing whole and real foods instead. 

And, when  you are reaching for a sweetener, try to stick to natural options (in moderation) such as: 

• Pure maple syrup

• Raw honey 

• Pitted Medjool dates 

• Coconut sugar 

• Stevia or monk fruit (for lower carb options) 

#5 Consuming Artificial Sweeteners 

Research suggests that artificial sweeteners may change the way we taste food, and may even make those who consume them regularly find naturally sweetened foods like fruit less appealing. 

The bottom line is that they aren’t really such a great sugar alternative after all. 

#6 Skipping Meals Regularly 

It may be leading to more food cravings than you think, especially if you find yourself reaching for that sugary snack mid afternoon just to get those energy levels back up. 

Eating wholesome and nutrient-dense foods with breakfast, lunch, and dinner help keep you feeling full and keep those cravings at bay. 

#7 Not Staying Hydrated

It’s not uncommon to mix up thirst with hunger, and if you find yourself slacking on your water intake each day, it may be causing some food cravings. Try to stay on top of your water intake by refilling a reusable water bottle and carrying it with you all day. Aim for at least 1 litre, more on hot days.

#8 Having Too Many Trigger Foods Sitting in Your Cupboards 

Let’s face it — there’s a reason, so many nutrition experts believe in doing a total pantry makeover when starting any new healthy eating journey. Why? Because the more “trigger” foods we have within reach, the more likely we’ll give in when those craving hit. 

But, when we have nothing but healthy food choices in our fridge, freezer, and pantry, sticking to our healthy eating goals gets so much easier. 

YOU are in control of your food choices. 

YOU ARE IN CONTROL!

It’s time to take the power back when it comes to your food choices and show food cravings who’s boss! And, now that you know more about these eight eating mistakes that may be adding more fuel to the food craving fire, you can start making some shifts in how you eat, to not only help combat cravings, but to help support your wellness goals as well. If you need some support to make these changes, please get in touch for a no obligation chat and I will outline what I can do to you help cut the cravings.

If you feel your food cravings are based in more psychological / emotional needs, you may benefit from talking to someone who can help you identify your triggers and manage your response in a way that doesn't sabotage your overall health.