8 Tips to Combat Food Cravings

If you’ve ever tried to follow a healthier diet, you know how hard it is to ignore cravings. In a study published in the journal Appetite, 97% of women and 68% of men reported experiencing food cravings. While it's sometimes said that cravings mean your body needs a specific nutrient, when is the last time you seriously craved broccoli? 

Cravings don’t have to be the end of a healthy diet. There are ways to deal with cravings when they arise. And many experts agree that occasionally allowing small portions of indulgent food can help to maintain a healthy diet over a longer period of time.

Toni Brayer, M.D., an internal medicine physician with Sutter, offers these eight tips for dealing with food cravings.

1. Break the Sugar Crave Cycle

There is evidence now that sugar (and the simple carbohydrates that your body breaks down into sugar) sets up an addictive cycle that makes you crave more sugar. Eliminating processed sugar from your diet will help break this cycle. The best way to avoid them, according to Dr. Brayer? “Do not keep them around. Period.”

When a sugar craving hits, have a serving of fruit, which contains natural sugar. Studies also show bitter or spicy foods like olives, greens or pickles can end sugar cravings. It takes up to three days to break the sugar crave cycle, and after that, you can probably have occasional treats without losing control.

2. Find Substitutes

Instead of the fat-and-sugar-laden cookie you crave, grab a handful of trail mix or nuts. Substitute low-fat yogurt for ice cream. Try rice cakes instead of potato chips. Substituting foods of a similar texture may help your body and mind feel satisfied. Popcorn (without added butter) is a great substitute for times when you crave a crunchy carbo snack. 

3. Wait It Out

While cravings can feel strong, they usually do pass. Try focusing your mind on something completely different. Or get up and move around, adding the benefit of exercise to your day. Stretch, take a walk or do some jumping jacks to distract yourself.

4. Prepackage Your Craved Foods

Put measured, small servings (perhaps one-half or one-quarter of an average serving) of chocolate or cheese or whatever you typically crave into snack-sized plastic bags. When a craving strikes, you can limit yourself to one modestly sized helping.

5. Set a Weekly Allowance

If you decide to follow a diet that allows for a bit of indulging, keep it at a minimum by only permitting a given number of treats per week. Use a calendar or planner to keep track of when you’ve indulged — once you have met your quota, don’t consider any more.

6. Enjoy Cravings In Small Doses

If you just have to eat some chips, put them onto a small plate (and then seal and put away the package.) Same with ice cream: scoop it into a small dish, and put the carton back in the freezer before savoring your favorite flavor. This, along with the next tip, forces a little more effort and time into satisfying your craving, which should limit your intake and make the experience more fulfilling.

7. Make It a Special Occasion

If you’re going to give in to a craving, make it last. Sit down at the table and savor. Don't eat while watching TV — make sure every craving is properly placed on a plate or in a bowl and savored. Taking the time to dress up your treats controls your how much you eat and makes the experience more rewarding.

8. Understand Stress, Boredom and Fatigue

Studies show that chronic stress leads to cravings and pleasure-seeking activities. Serotonin is an important brain neurotransmitter and it is affected by chronic stress and fatigue. Boredom also creates an “itch” that wants to be scratched. So reduce your cravings by taking care of your “whole” being. Exercise, proper rest, meditation and focus are all important factors in living a healthy lifestyle.