Sometimes it just has to be a burger with fries, or maybe an irresponsibly large amount of chocolate. But why is that? And more importantly, are these food cravings preventable?
Hunger is the body's way of surviving; however, there is a difference between appetites, which are behaviourally learned, and cravings, which tend to have a physical basis.
"Cravings arise when the body lacks nutrients," said nutritionist Matthias Riedl. For example, if you miss a main meal or lack carbohydrates, blood sugar levels will fall rapidly and generate strong cravings for foods high in carbohydrates.
Which nutrients the body is missing determines whether a person will crave meat or sweet or savoury snacks, explained dietician Lars Selig. People who experience frequent cravings should go to speak with their doctor. These cravings could point to hormonal disorders, metabolic diseases or an eating disorder.
When a craving hits, the first thing a person should do is drink something and wait, said Riedl. "Many people confuse thirst with hunger," he said. He recommends drinking consistently throughout the day.
"If drinking does not help, you should ask yourself: Did I eat too little? What is best to eat now?" In the midst of a craving, most people reach for the wrong foods. For example, eating something heavy in carbohydrates spikes the blood sugar and won't last for long: The body will release insulin to reduce the high blood sugar levels and in one to two hours the cravings will be back.
Another common mistake is confusing your appetite with hunger, said Selig. A desire for pleasurable satisfaction, like when you enjoy something sweet while watching television or to get through a stressful situation, is psychologically based.
Such an urge has been learned and is triggered by feelings, not by changes in body chemistry.
Selig recommends eating regularly as the best way to keep your body's demands under control.
"Someone who is full will not have cravings," he said. "A main meal should ideally include legumes, dairy products and vegetables," Riedl said. This will keep you full for four to five hours and won't give cravings the chance to come back.
If a craving does hit, it is best not to dive in head first.
"Two or three pieces of chocolate are enough," said Selig. Nuts are a good alternative, Riedl suggested. Again moderation is key: only 10 to 15 grams.
If these suggestions still do not help his clients, Selig tells them to create a snack box. "This snack box is packed when a person is full, and thinking clearly," he said. Inside are a handful of treats like nuts, a piece of chocolate and wine-gum sweets. So long as it does not contain more than 150 calories, you can include it in your diet without a guilty conscious.
Using a snack box reduces the risk of eating too much, while still allowing a slight indulgence.
In Tilmann Habermas's book, Cravings, he explained that cravings spring up frequently when someone is dieting. They may develop after exercising. Some people try to stop cravings by brushing their teeth or drinking warm water or broth. These actions simply postpone the cravings.
True cravings, the ones caused by nutrient deficiencies, cannot be solved this way.
Riedl's last tips is to eat slowly. This provides a signal to the body that food is coming and will make you feel fuller faster and for longer.