How To Stop Food Cravings In Their Tracks

Food cravings can strike at any time, making it difficult to stick to a healthy eating plan. Understanding why cravings happen and how to manage them can help you take control. Here’s how you can stop food cravings in their tracks.

What are Food Cravings?

Food cravings are intense desires to eat specific foods, and they differ from hunger in significant ways. Hunger is your body’s physiological response to needing fuel—when your stomach is empty, blood sugar levels drop, or you haven’t eaten in several hours, your body signals that it's time to refuel. This type of hunger can be satisfied with a variety of foods.

Cravings, on the other hand, are more psychological and often tied to emotions, habits, or even specific nutrient deficiencies. They are typically directed toward a particular food or flavor, such as salty chips or sugary treats, and can occur even when you're full. While hunger builds gradually and can be satisfied with any food, cravings come on suddenly and are more about satisfying a desire than providing nourishment.

Distinguishing between true hunger and cravings is key to managing them. Before giving in to a craving, ask yourself: “Am I actually hungry, or am I eating for comfort, stress relief, or out of habit?” If you’re not physically hungry, it’s likely a craving.

Why Do We Have Food Cravings?

Why do people crave certain types of foods, or even food in general? Is it nutrient deficiency, low blood sugar, dehydration, or is it all in their head? Food cravings can be caused by a variety of factors, ranging from emotional to physiological. Let’s break down some common reasons for food cravings, and then take a look at specific cravings and what they might mean:

• Emotional Triggers: Stress, boredom, sadness, and other emotions can trigger cravings as a form of comfort or distraction. For example, you might reach for sugary treats during a stressful day as a way to temporarily boost your mood.
• Nutrient Deficiencies: Sometimes, cravings are in part your body’s way of signaling that it needs certain nutrients. For example, craving red meat might indicate a need for more iron or protein.
• Hormonal Changes: Hormonal fluctuations, especially those related to menstruation, pregnancy, or stress, can lead to cravings. This is why many people experience intense cravings for sweets or salty foods during certain times of the month, such as during their menstrual cycle.
• Habit and Routine: If you’ve developed a habit of snacking at a particular time or indulging in treats after dinner, your brain will start to expect these foods at those times, leading to cravings.
• Blood Sugar Imbalances: When your blood sugar drops, you may experience intense cravings for quick sources of energy, like sugary snacks or refined carbs. Eating regular, balanced meals can help prevent these drops.

Specific Food Cravings and Their Causes

Craving Salt

Salt is one of the two key electrolytes that assists the body in maintaining the correct balance of fluids. As a result, craving salty foods could indicate dehydration, as your body may be looking to retain water. It might also signal a need for minerals like sodium, potassium, or magnesium, or be linked to stress, which causes the body to lose these minerals faster.

Craving Sugar

Sugar cravings are often related to low blood sugar levels or energy dips. They can also be triggered by stress, as sugary foods can temporarily increase serotonin, a feel-good chemical in the brain.

Craving Red Meat

A strong desire for red meat often points to a need for iron, zinc, or protein, particularly if your diet has been low in these nutrients. If you’re worried about the additional fat and calories you might be getting along with your iron, you can simply opt for other iron-rich foods. In this case, dried fruits such as unsulfured prunes and apricots, legumes, artichokes, clams, and oysters are all good sources of iron.

Craving Chocolate

Chocolate cravings are commonly linked to magnesium deficiency, as chocolate contains small amounts of this mineral. Chocolate also boosts serotonin levels, which can make it a go-to craving during times of stress or low mood. If you indulge, opt for high-quality dark chocolate with around 70% cocoa content.

Craving Milk

Craving dairy products like milk could be a sign that your body needs more calcium, Vitamin D, or fat. Milk cravings might also stem from a need for comfort or nostalgia, as dairy is often associated with childhood.

Craving Fatty Foods

Craving foods like french fries, ice cream, or cheese pizza can arise from stress or emotional triggers, as high-fat foods are comforting and calorie-dense. They can also be linked to your body’s need for energy or essential fatty acids, especially if you’re not getting enough healthy fats in your diet. To satisfy your body’s need for fats in a healthy way, opt for sources like avocados, nuts, seeds, and fatty fish, which provide beneficial fats without the negative effects of processed, high-fat junk foods​.

Craving Spicy Foods

Craving spicy foods might be your body’s way of seeking stimulation or excitement, as spicy foods trigger the release of endorphins, which create a sense of pleasure. It could also indicate a craving for variety in your diet or an interest in trying new flavors.

Tips on How to Stop Food Cravings

Stay Hydrated

Thirst is often confused with hunger, leading to unnecessary snacking. Drinking a glass of water when a craving strikes can help you determine if your body is actually hungry or just dehydrated. Additionally, staying well-hydrated helps regulate your body’s natural hunger signals.

Eat Balanced Meals

Prevent cravings before they start by ensuring your meals are balanced with protein, healthy fats, and fiber. These nutrients help keep blood sugar levels stable, reducing the likelihood of energy dips that often lead to cravings. Protein and fiber, in particular, help you feel full for longer, making it easier to resist snacking between meals.

Eat Regularly

Eating regular balanced meals throughout the day helps prevent extreme hunger, which can often lead to overeating or intense cravings. By maintaining a consistent eating schedule—every 3-4 hours—you keep your blood sugar stable and reduce the likelihood of sudden, uncontrollable urges for unhealthy foods.

Identify and Manage Triggers

Many cravings are emotional or habitual. Take note of when and where your cravings tend to arise—are you bored, stressed, or just used to having a certain snack at a particular time? Once you identify the triggers, you can create healthier habits to manage them. For example, if you snack out of boredom, try engaging in an activity like going for a walk, reading, or doing a hobby when the craving hits.

Get Enough Sleep

Not getting enough sleep can intensify cravings, particularly for high-sugar and high-carb foods, as your body seeks quick energy to make up for the lack of rest. Prioritizing sleep can help you regulate hormones like ghrelin and leptin, which control hunger and cravings. Aim for 7-9 hours of sleep per night to reduce the urge for unhealthy snacks.

Keep Healthy Snacks Available

When cravings do hit, having healthy snacks on hand can make all the difference. Stock your pantry with nutrient-dense options like nuts, seeds, yogurt, or fresh fruit. Or, opt for a protein bar or a high-protein shake for an equally nutritious yet slightly more indulgent choice. These snacks can satisfy your hunger without leading to overindulgence. Planning ahead also helps you avoid reaching for less healthy options out of convenience.

Distract Yourself

Cravings often pass if you give them a little time. Distract yourself by engaging in a different activity—go for a walk, get together with a friend, or immerse yourself in a task. Sometimes, simply getting out of the environment where the craving occurs can be enough to reduce the urge.

Leave Trigger Foods at the Store

One of the simplest ways to reduce temptation is to avoid buying foods that trigger cravings in the first place. By leaving high-sugar or salty snacks at the store, you won’t be able to reach for them at home​.

Create Non-Food Awards

Instead of turning to food as a reward, try creating a list of non-food rewards that bring you joy, such as taking a relaxing bath, watching your favorite show, or treating yourself to a new book. By shifting your focus away from food-based rewards, you can reduce emotional eating and create healthier habits.

Conclusion

By incorporating these strategies, you can regain control over food cravings and make healthier decisions that align with your long-term wellness and weight loss goals. Remember, it’s not about completely eliminating cravings—it’s about learning how to control them in a way that supports your overall health.