5 Reasons Why Your Cravings Are Out Of Control
You know the triggers. The pint of ice cream calling you from the freezer. The chocolate chip cookies taunting you from the kitchen counter. Is it the food creating this temptation? Of course not, it’s your cravings!
Let me assure you that cravings are normal… But do you understand where they’re coming from? In the past, I’ve been seriously controlled by my cravings that I would do crazy things to make sure that I would NOT eat the food.
As you may already know, food cravings don’t have much to do with your actual hunger. Cravings have both biological and psychological components. The most common foods we crave are sugar, carbohydrates, chocolate, salt and cheese. Let’s walk through the main causes of these cravings!
1. Leptin Resistance.
Leptin is a hormone your body produces in your fat tissue. It’s primary job is to stimulate your appetite and tell you when you’re full. This all works fine when your stomach and your brain are in the same reality. But, the problem starts when constant surges of leptin trick your brain into feeling hungry, even when you’re not.
Having too much body fat causes this. More fat means more leptin is produced. Another cause is eating a diet high in sugary foods and processed carbs. Eating a healthy, balanced diet is the best way to keep a normal balance of leptin in your body and, therefore, reduce your chances of being swept away by cravings
2. Low levels of serotonin.
Serotonin is a “feel-good” neurotransmitter produced mainly in the (GI) tract. It’s directly tied to our mood, appetite and digestion. Eating carbs and sugar increases the release of serotonin, making us feel GREAT (temporarily). So, when our levels are low, our brains think, “Oh! That candy bar is going to fix this!”
3. Endorphins and Food Addiction.
Eating sugary and salty foods, increases the production of endorphins in your body. Endorphins are basically drugs that make us feel relaxed. So when we eat these foods and experience this feeling, we want more. In fact, a study shows that sugar can actually have a more intense feeling of reward than cocaine. It’s that powerful. So the more you can avoid packaged and processed foods, the more control you’ll have over your food choices.
4. A bad gut.
Low serotonin levels are linked to our cravins and our gut is where serotonin production happens! In order to maintain serotonin levels, your gut needs to be in great shape so that it can do its job and absorb nutrients from food then pump out serotonin!
This happens with a healthy level and balance of good bacteria. You can achieve this by eating more fermented foods and taking probiotics.
5. Emotional Triggers.
Sadness, boredom, stress, poor self-esteem, negative body image can make you want to browse the pantry. It’s important to go for the healthier option or go distract yourself with a fun activity until your craving blows over.
Now here are some tips for you to help conquer these cravings…
1. Eat enough throughout the day!
If you’re skipping meals or not eating enough at each meal, chances are by the time the afternoon rolls around, you’re going to be starving!
2. Eat a protein-rich snack at 3–4pm!
Choosing a protein-rich snack in the afternoon means you’re stabilizing your blood sugars, and are less likely to reach for sugary pick-me-up foods instead!
3. Include all the important macronutrients in your meals throughout the day!
Eating balanced meals which include complex carbs, protein, healthy fats and fiber helps balance your blood sugar levels and keeps you fuller and more satiated throughout the day!
4. Ask yourself WHY you’re snacking…
Are you eating because you’re hungry, or is your snacking driven by emotions like boredom or stress?
5. Stay hydrated throughout the day!
Aim for at least 2L of water daily; not only will this help keep you full and feeling hydrated, it’s fantastic for your skin, metabolism, immune health…the list goes on!
Remember, you gotta go easy on yourself. Trust that your cravings will fade, ride the wave, and you will build new, healthier habits.