Control your Cravings

Sudden cravings for chocolate, snack or chips? We have all experienced these. The good news is that with the right tips and tricks, you can control your cravings and avoid them in the long term. Kevin Greene, Nutritionist and Managing Director of weight management brand, Almased, explains the five factors which cause cravings and provides top tips on how you can get these under control through targeted measures.

1. The cause of cravings: blood sugar

One of the most common causes of cravings is a sudden drop in blood sugar levels. If blood sugar drops rapidly, the body releases more hormones such as adrenaline and cortisol to counteract the drop. At the same time, the hunger centre in the brain is activated, which creates a strong craving for easily digestible carbohydrates such as sugar. 

Although these provide short-term energy, they cause the blood sugar level to drop quickly again, and thus a vicious cycle develops. However, a stable blood sugar level can be easily maintained with a balanced diet so that cravings do not arise in the first place.

2. The cause of cravings: hormones

Hormone fluctuations also play a significant role in the development of cravings. Hormones such as insulin and ghrelin are closely linked to our feelings of hunger, while the hormone leptin supports the feeling of satiety. Stressful situations, the menstrual cycle, and many other factors can upset the balance between these hormones. Such a hormonal imbalance can greatly increase the desire for certain foods, such as sweets or fatty snacks.

3. The cause of cravings: lack of sleep

Lack of sleep also has a significant impact on our feeling of hunger. Too little sleep changes the production of hunger hormones: the appetite-stimulating ghrelin is released in greater quantities, while the production of the satiety hormone leptin decreases.

4. The cause of cravings: Strict diets

Strict diets or a highly calorie-restricted diet can also trigger cravings. The body often lacks essential nutrients such as protein and healthy fats, which ensure a long-lasting feeling of satiety. As a result, it signals an increased desire for energy-rich foods to compensate for these nutrient deficits. 

5. The cause of cravings: Emotional eating

Last but not least, habits and emotional conditioning are also important, particularly evident when it comes to emotional eating. Many people reach for certain food when they are stressed, bored or sad to feel better for a short time. A classic example is reaching for chocolate when in a bad mood or lovesick. 

This provides a short-term mood lift, which our brain connects and stores with each other. Over time though, this can develop into a pattern so that whenever we feel sad or lonely our body automatically craves chocolate, even if we don’t actually feel really hungry.

6. 5 x Top tips to curb cravings

1. Find a distraction – Since cravings usually only last about 15 minutes, distraction is a great strategy. Call friends, clean up, go for a walk, do some yoga. A short walk or light exercise is not only distracting but will help to reduce and release happiness hormones – similar to sweets, but without the calories.
2. Brush your teeth – Another effective top tip to curb cravings is to brush our teeth. The fresh taste signals that it is now time for a meal break and many foods taste less tempting after brushing teeth.
3. Try a home remedy – There are certain home remedies such as coffee, olives or ginger, which will help to ease the desire for unhealthy snacks because they inhibit the hunger hormone ghrelin, A couple of olives or a warming ginger tea can counteract an impeding binge and reduce the craving for unhealthy foods.
4. Drink water – Another top tip, not only to stop cravings, but also to prevent them is to drink water. If you drink at least 1.5 – 2 litres of water per day, you can avoid confusing thirst with hunger, saving excessive calories and helping to lose weight.
5. Healthy alternatives – Rely on a healthy alternative such as Almased. Available in original, vanilla or lactose-free varieties, these shakes will keep you feeling fuller for longer and prevent potential cravings. Not only will these shakes not only satisfy your appetite and curb cravings, they will provide your body with important nutrients.

Almased® is available on Amazon, as well as Boots, Lloyds Pharmacy and green cross pharmacies across the UK. From £20.95.

By Kevin Greene, Medical Scientist, Nutritionist and Managing Director of Almased