If you’ve ever tried to lose weight by cutting out your favorite treats, only to find yourself craving them more intensely, you’re not alone.
Food cravings are not a sign of weakness nor a symptom of nutrient deficiency, and paying attention to them may actually help you achieve a more sustainable approach to eating. It’s common to perceive food cravings as a barrier to reaching health or fitness goals. However, science tells us that a more permissible approach, instead of a restrictive one may be more effective.
One common misconception is that food cravings are purely psychological or indicate a lack of essential nutrients. In reality, cravings are often conditioned responses to environmental cues, such as the smell of fresh-baked cookies or an advertisement for fast food. These cues, which in today’s society are omnipresent, can trigger intense desires for specific foods, regardless of actual hunger or nutritional needs.
Another myth is that restrictive eating will eliminate cravings. While some people experience reduced cravings while dieting, others may find that deprivation intensifies their desire for certain foods, leading to an unhealthy cycle of restriction and overeating.
A recent study published in the journal Physiology & Behavior offers a fresh perspective on managing food cravings. Researchers followed 30 adults over a 24-month weight loss and maintenance program that emphasized nutrition education and behavioral coaching. Participants who incorporated small portions of their favorite craved foods, foods that are often higher in fat and sugar, into balanced meals experienced greater reductions in food cravings and achieved more significant weight loss compared to those who avoided these foods entirely
This permissive approach aligns with the idea that allowing yourself to enjoy craved foods in moderation prevents the feelings of deprivation that often lead to overeating. A plan that allows for craved foods and favorite foods avoids the unhelpful cycle of overeating, shame and guilt that make healthy eating plans unsustainable. By satisfying cravings in a sensible manner, individuals may find it easier to stay on track with their health and weight management goals long-term.
Here are five practical tips for managing food cravings:
1. Practice Mindful Eating: Pay attention to your hunger and fullness cues. Eating slowly and savoring each bite can enhance satisfaction and prevent overeating.
2. Include Craved Foods Strategically: Rather than eliminating favorite foods and treats, incorporate small portions into your meals as needed to feel satisfied. This can help reduce the intensity of cravings over time.
3. Maintain a Balanced Diet: Ensure your meals include a balance of protein, vegetables, healthy fats and carbohydrates to promote satiety and meet nutritional needs.
4. Manage Stress: Chronic stress can increase both food cravings and overeating as it can disrupt appetite regulation and increase emotional eating. Engaging in stress-reducing activities like exercise, meditation, or hobbies can help manage stress. Social support and mental health counseling may also be sought out for better stress management.
5. Get Adequate Sleep: Lack of sleep can disrupt hunger hormones and increase cravings. Aim for 7–9 hours of quality sleep each night to support appetite regulation and to feel better overall.
Cravings are a natural part of the human experience, not a sign of failure. By understanding the underlying mechanisms and adopting a flexible, mindful approach to eating, you can manage cravings effectively and support your weight and health goals. Steer away from restriction and guilt and create a sustainable, enjoyable relationship with food.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at [email protected].
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