What are food Cravings?
Food cravings are an ardent, difficult-to-resist desire to consume a particular food item or type of food. Generally people tend to crave things such as sweets , high-fat snacks or even their favorite foods. This is known as selective craving. Similarly, Non-selective cravings are a strong desire to eat whatever is available. It might be real hunger, hunger pangs or sometimes, simply a sign of thirst.
Why do we crave?
Physiological reasons: This could even be a real hunger. In this case , foods which are
high in fiber / protein are ideal as they will fill you up.
Psychological Reasons: In this case , you tend to crave high carb foods as they impact serotonin levels in our brains & enhance the mood.
Hormonal Imbalance: Issues with secretion of leptins & serotonin can also cause food cravings.
Nutrient Deficiencies : It is also possible that your body lacks certain nutrients & makes you crave certain foods which contain those nutrients.
How do you Fend off Food Cravings?
No Crash diets: Very low calorie diets make it difficult to manage cravings. Instead, follow a sustainable calorie deficit plan that allows some occasional treats.
Drink plenty of water: This is often mistaken for hunger, leading to confusion. Keep yourself hydrated to keep your cravings at bay.
Get sufficient sleep: Lack of sleep could alter the body's hormonal balance and leads to overeating & weight gain.
Consume sufficient Protein: Adequate protein intake everyday can also help reduce cravings.
Chew Gum: It keeps mouth busy & can help reduce both sweet and salt cravings.
Avoid long gap between meals: Frequent meals & healthy snacks at regular intervals keeps your stomach full & reduces extreme cravings.
Avoid Stress: Stress may induce food cravings & influence eating behavior, especially in women . Try to minimize the stress by scheduling the day & practicing meditation.
Practice mindful eating: Be aware of what you are eating & how you are eating. It helps us
distinguish between physical hunger & craving. This further prevents us from acting impulsively & helps manage hedonic hunger.
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