Got Cravings?? Question and Respond to Them!
Hello, Friend! Happy Tuesday!
I sincerely hope you’re enjoying this blog! I imagine you’re learning new and insightful things about nutrition, or, at the very least, are entertained by my thoughts! If you would like to help support this newsletter, please consider becoming a paid subscriber for just $5 per month. This contribution makes a tremendous difference.
If you aren’t already subscribed, or would like to upgrade your subscription, you can do so below. As always, thank you for reading!
Do you ever get food cravings??
Maybe for foods like this:
What happens when they arise?
Do you have a plan for how to interact with those cravings? Or do you try to avoid those foods and not give in?
I hear a lot that people feel like they need more discipline or self control around their food choices, and I imagine much of that is associated with how they deal with their cravings.
I tend to disagree on this… I don’t think discipline or self control is the answer. Instead I believe that ensuring we’re getting appropriate amounts of the foods we need, and subsequently learning how the foods we love and enjoy fit into that equation, is key.
So, today, I’d like to talk about cravings and give you some advice for how to interact with foods you love and any cravings you may have!
Question Your Cravings
We’ve got to question our cravings and seek to understand them instead of ignoring them. Can you pinpoint a specific reason why this craving came up? Are these cravings coming from a place of genuine hunger and nourishment, or are they a response to stress, boredom, or other emotional triggers?
If we can identify where our wants are coming from, it can help us decide what to do about it. If it’s a nourishment thing, then having a healthier meal/snack option first, and then maybe having a treat or whatever we were craving after, would be a smart option.
If it’s emotional or caused by boredom, then we can allow ourselves to have a moderate portion of the food and then look more closely at those emotions or try to shift away from the boredom.
In both situations, we want to answer the cravings… let’s talk about why.
Answer Your Cravings!
Ignoring food cravings can lead to feelings of deprivation and may cause individuals to overindulge in unhealthy foods later on. Like avoiding a certain food all week, and then when Friday night hits eating ALL OF IT.
It's important for us to listen to our body's signals and provide it with the nutrients it needs to function properly. With this being said, we also want to be sure to manage the amounts that we’re having of these more calorically-dense/craving-type foods. So, take a second to see if you’re actually hungry first. If you are, eat something nutrient dense… fruits, veggies, protein, water, etc.
After that, if you still want a treat, serve yourself a moderate portion, sit down to eat it, really enjoy it, savor each bite, and don't feel bad about it after.
Cravings Can Also Indicate Needs
People should answer their food cravings because they often indicate that the body is lacking certain nutrients or experiencing a physiological need.
For example, a craving for chocolate could be a sign that the body needs more magnesium, which is found in high amounts in chocolate. Similarly, a craving for salty foods could indicate a need for sodium, while a craving for red meat could indicate a need for protein or iron.
See if something might be “lacking” in your food plan, or if you notice any trends in the types of foods you crave, and, if so, working to include more of that vitamin or mineral or food item. You could also opt to include a multivitamin to ensure some of those base vitamin and mineral needs are met.
Cravings and Sleep
Last piece here… Are you sleeping for 7-9 hours per night?
Among other negative impacts of lack of sleep, too little sleep can cause us to eat more because it messes with our hormones!
Sleep deprivation can influence food cravings in several ways. Lack of sleep can disrupt the hormones that regulate appetite, leading to an increase in appetite and food cravings. Specifically, sleep deprivation can increase the production of ghrelin, a hormone that stimulates appetite, and decrease the production of leptin, a hormone that suppresses appetite. This hormonal combination would cause you to feel more hungry and have less of an inclination to stop eating when they were full.... not a helpful combo!
Sleep deprivation can also affect the brain's reward centers, making unhealthy foods more appealing and leading to stronger cravings for high-calorie, high-fat, and high-carbohydrate foods. This is because sleep deprivation can reduce activity in the prefrontal cortex, which is responsible for regulating impulsive behavior and decision-making.
Research has shown that people who are sleep-deprived tend to consume more calories, particularly from unhealthy foods, than those who get adequate sleep. In one study, participants who were restricted to four hours of sleep per night consumed an average of 300 more calories per day than those who slept for nine hours per night.
So, not only is getting enough sleep helpful for recovery and energy levels, it’s also important for maintaining a healthy diet and controlling food cravings.
If you have cravings that arise from other causes or are having a hard time deciding what to do with your cravings, you should definitely reach out and we can speak further! Share in the comments or email me at sara@nutritionforlifeproject.com.
If this would be helpful for someone you know to read, please share!
As always, thank you for reading,
xoxo,
Sara