Imagine, you just finished eating a hearty meal for lunch, but you wish you could have eaten a small piece of chocolate or some ice cream. Or maybe you're watching TV at night and suddenly feel like breaking open a packet of chips. Has this happened to you? We often call this 'food cravings'. It's not really hunger. So why does this happen to us? Let's talk about this in more depth today.
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Hunger and food cravings are two different things!
First, let's understand the difference between the two. Hunger is a signal that our body gives us when it needs energy, that is, fuel. It is essential for our survival.
But food cravings are something different. They are a strong, uncontrollable desire to eat a specific food. That is, when you feel like, "I really want that piece of cheesecake right now," even when you're not hungry.
Simply put, hunger comes from the stomach, but food cravings come from the head, that is, from our minds.
Why do we crave this food? 5 main reasons
There are several reasons for this. Let's look at the main ones.
1. External Cues: These are our habits. Imagine, you always eat ice cream while watching your favorite TV show. After a while, every time you turn on that TV show, you automatically want to eat ice cream. It's like a habit in your brain.
2. Internal Cues: This is directly influenced by your feelings. For example, when you feel sad, lonely, angry, or stressed, some people have a strong desire to eat sweet foods. This is a temporary way to get rid of that feeling.
3. Deprivation: Are you dieting to lose weight? When you restrict your food intake, you may feel a strong desire to eat all of the foods you were restricting at the end of the day.
4. Poor Sleep: Studies have shown that not getting enough sleep disrupts the functioning of appetite hormones in our bodies. That's why we often feel like eating something on a sleep-deprived day.
5. Social Environment: If you have a vending machine in your office, or your spouse often makes delicious cakes and short-eats, it's normal to feel the urge to eat those foods when you see them.
Meanwhile, "ultra-processed" foods produced by large corporations, i.e. packaged foods (e.g. chips, biscuits, sausages) that are high in sugar, salt, fat, and artificial flavors, are designed to be very appealing to our palates and brains. Therefore, we are more likely to become addicted to them.
Practical tips to control food cravings
Okay, so how do we manage this uncontrollable urge? Here are some simple ways you can try.
| Advice | What to do and its importance |
|---|---|
| Drink plenty of water. | Sometimes, even when the body is dehydrated, we feel it as if we are hungry. So, drink the right amount of water throughout the day. If you feel like eating at night, try drinking an herbal tea like Belimal or Ranavara without sugar. |
| Get enough sleep. | Try to get at least 7 hours of good sleep a day. This will balance your hormones and reduce unwanted food cravings. |
| Eat protein-rich foods. | Eating protein-rich foods will keep you feeling full longer. Add an egg for breakfast, something like chickpeas or lentils for lunch, and a piece of fish for dinner. This is much better than just eating a plate of pasta. |
| Choose snacks wisely. | Instead of eating chips and biscuits all the time, try eating something with fiber and protein, like Greek yogurt with a few pieces of fruit and a few peanuts. If you really want to eat chocolate, eat a piece of dark chocolate. |
| Chew a piece of gum. | Some people lose their appetite by chewing gum or brushing their teeth with mint-flavored toothpaste. This is a distraction. |
| Be careful with alcohol. | Drinking alcohol not only increases our appetite but also reduces our self-control. At that time, we are tempted to eat too much without realizing it. |
| Other solutions to stress | Instead of reaching for a bottle of candy when you're stressed, go outside with a friend and get some fresh air, take a 5-minute walk. First, acknowledge your feelings (sadness, anger). Then, instead of eating, find another solution. |
| Remove temptations. | If you have a stash of foods at home that you like to eat, consider bringing in nutritious items like fruits, vegetables, and nuts instead. If others in the house like them, consider everyone's health and come to an agreement. |
When should you seek medical advice?
If you can't control your eating habits at all, if it's affecting your daily life, or if you think the underlying cause is uncontrollable stress or another emotional issue, don't be shy and talk to your family doctor about it. He or she can give you the guidance you need, perhaps referring you to a registered dietitian or mental health counselor.
💡 Take-Home Message
- Food craving is not hunger. It is a strong desire in our mind for a specific food.
- Many things affect this, such as not getting enough sleep, stress, our habits, and the environment around us.
- This condition can be largely controlled with simple lifestyle changes such as drinking plenty of water, eating a protein-rich diet, getting good sleep, and light exercise.
- It is very important to avoid keeping tempting foods in the house and choose healthy alternatives instead.
- If you find this condition difficult to control, don't hesitate to seek professional help. Your doctor is the best place to start.
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