Food cravings: what they are and how to beat them
Cravings hit everyone. One minute you’re fine, the next you want chocolate, chips, or something salty. Cravings aren’t just weakness — they’re signals from your body and brain. Learn what those signals mean and how to respond so you can actually control them.
Why cravings show up
Hormones play a big role. Ghrelin rises when your stomach is empty and tells your brain to eat. Leptin tells your brain you’ve had enough; low sleep and stress can lower leptin and make cravings louder. Blood sugar swings are another common trigger: long gaps between meals or high-sugar snacks cause a crash that looks like hunger.
Emotions and context matter too. Boredom, stress, and routines (same couch, same show) create automatic cravings. Some medicines also change appetite — certain antidepressants or steroids can increase food urges. If cravings change after a new prescription, ask your doctor.
Quick fixes that actually work
When a craving hits, try one simple test: wait 10–15 minutes. Many cravings fade. If it’s gone, you avoided an unnecessary snack. If it’s still strong, pick a planned move.
Swap, don’t fight. If you crave something sweet, try a small cup of Greek yogurt with berries or a piece of dark chocolate (70% cocoa) instead of a candy bar. For salty cravings, roasted chickpeas or a handful of nuts satisfy crunch and salt with more nutrition.
Hydrate and chew. Thirst can feel like hunger. Drink a glass of water and chew a piece of sugar-free gum — both can reduce the urge fast.
Use portion control when you give in. Pre-portion a treat into a bowl instead of eating from a package. That small step cuts mindless overeating.
Plan distraction activities that work for you: a quick walk, a few stretches, or a 5–10 minute task. Cravings are often short-lived; changing the environment helps.
Longer-term fixes that stick
Eat protein and fiber at meals. They slow digestion, stabilize blood sugar, and reduce cravings between meals. Aim for protein at breakfast — eggs, yogurt, or a simple shake can make the morning cravings less intense.
Improve sleep and manage stress. Even one night of poor sleep can raise hunger hormones. Try regular bedtimes and short stress-busting habits like 5 minutes of deep breathing.
Set regular meals and snacks. Predictable eating prevents extreme hunger and the impulsive choices that follow. If cravings persist, track them: note time, emotion, and what you ate. Patterns will emerge and tell you what to change.
If cravings feel out of control or linked to mood or bingeing, get help. Talk to your primary care provider or a mental health professional — there are treatments and strategies that really help.
Small changes add up. Start with one swap or one routine change this week and build from there. You don’t need perfection — just a plan that works for your life.
The connection between food cravings and vomiting during pregnancy
In my recent exploration on pregnancy symptoms, I've stumbled upon an interesting connection between food cravings and vomiting. It appears that hormonal changes during pregnancy can trigger both unusual food cravings and episodes of nausea or vomiting, often known as morning sickness. Some experts suggest that these cravings may be the body's way of signaling a need for certain nutrients. However, it's also worth noting that overindulging in these cravings can contribute to the nausea. So, while it's okay to give in to these cravings, moderation is certainly key to keeping morning sickness at bay.
- June 28 2023
- Tony Newman
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- pregnancy food cravings vomiting connection
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