It can be very easy to get hunger and cravings confused. A craving is often mistaken for hunger, which then leads to eating when you don’t actually need to. While hunger is a physiological need to fuel our body, cravings are just a psychological desire.
Cravings disappear after 20min… hunger gets worse…
There are multiple reasons for cravings:
- Evolutionary Biology: Our distant ancestors had a preference for sweet foods because they were often high in energy and could help store fat for times of scarcity. This preference for sweetness is hardwired into our biology. Only thing is… there’s no scarcity anymore…
- Blood Sugar Levels: When your blood sugar levels drop, you may experience cravings for sugary foods to quickly raise your blood sugar. This can happen if you’ve gone too long without eating, skipped a snack or if you haven’t hit your Blocks for the day. Undereating is the main reason for ongoing cravings!
- Emotional and Psychological Factors: Stress, boredom, and emotions like sadness or anxiety can trigger cravings for foods we view as “comfort foods”, which are often high in sugar, maintenance carbs and high fats. It is important to remember that these foods don’t actually improve our mood. Our emotions don’t change according to the food we eat.
- Habit and Reward: You might have developed a habit of consuming sugary foods as a reward or to celebrate certain occasions. The brain’s reward system can reinforce this behaviour, making it challenging to break the habit.
- External Cues: Advertising, high availability and exposure to sugary snacks, and the social context in which you find yourself can all influence your desire for specific foods.
- Nutrient Deficiencies: Sometimes, cravings for sugar can be a sign of a nutrient deficiency, such as low magnesium or chromium levels. Your body may be seeking sugar as a source of these missing nutrients. This can be easily diagnosed with a simple blood test.
- Lack of Satiety: Sugar is less filling than protein and weight loss carbs (high fiber). If your meals lack satiety factors, you may be more likely to experience cravings shortly after eating. A good way around this is to add proteins with your sugary snack.
- Sensory Appeal: The taste, texture, and aroma of sugary foods are often highly pleasurable, making them difficult to resist.
Here are some tips we’ve put together to help avoid cravings:
- Combinations: Ensure every meal in the day includes the right combinations of proteins, carbs and fats (blocks). This will slow down the absorption rate and stabilize your blood sugar levels.
- Regular eating times: When you eat every 3 hours, your sugar levels never dip, avoiding those low sugar levels that trigger cravings.
- Plan and Prepare: Have healthier snack options readily available to reduce the temptation of sugary foods.
- Sleep: Lack of sleep can affect hormones that regulate appetite and cravings, ensure you get adequate rest.
- Stress: As stress hormones can trigger cravings, find healthy ways to cope with stress, such as exercise, meditation, or deep breathing.
- Mindful Eating: Learn to identify your hunger cues (using a hunger scale can help with this) and start eating before your sugar levels start dropping.
- Stay Hydrated: Sometimes, thirst is mistaken for hunger, leading to unnecessary sugar cravings. Drink water to stay hydrated.
If you’re interested in getting some assistance from our team of qualified Nutritionists and Dieticians to start your wellness journey, we are delighted to offer you a 45-minute consultation free of charge to determine if our team is the right fit for you.
To get started, please phone us now on (08) 9388 1166, or you can contact us via our website for more information.
