You've barely had time to relax and make yourself comfortable on the sofa when you're hit by an overwhelming urge to eat. Something sweet is needed – and fast! Most people on a diet are familiar with cravings when the actual aim is to lose a few pounds. The intense desire for high-calorie foods makes this project a test of endurance, one that even those with iron discipline fail miserably at.
We declare war on uncontrollable greed! With our six tips, losing weight is possible even without cravings.
Sport breakfast from VERIVAL – discover it now!
What are food cravings?
Food cravings are sudden and intense cravings for high-calorie foods. At the same time, thoughts revolve only around food and attempts to satisfy the cravings with healthy alternatives are in vain. Even people with an iron will often seem powerless here.
Cravings often come out of nowhere – when you least expect them. The foods you crave are usually high in sugar and fat and not exactly healthy. As a rule, cravings can only be satisfied if you finally give in to them.
What causes cravings?
Cravings come in many forms. They can be caused by diet, or they can be physical or psychological.
Diet-related causes
In brief, cravings can be caused by the following diet-related factors:
- frequent unhealthy snacking
- long periods between meals
- too many sweets, which cause blood sugar spikes and a rapid drop in blood sugar levels
- Recurrent diets
- Excessive calorie deficit
Many people are familiar with cravings triggered by dieting or stressful days at work. In this case, the cravings are most likely caused by an excessive calorie deficit, which is why the desire to eat often occurs during recurring diets. Find out how many calories you need each day with our calorie calculator.
Physical and psychological causes of cravings
Physical causes of cravings include:
- Pregnancy and breastfeeding
- Diabetes mellitus
- Hyperthyroidism
- Metabolic disorders that affect the feeling of satiety
In addition, the causes can also be psychological:
- Stress
- Depression
- Various eating disorders
- Lack of sleep
If you frequently suffer from cravings, you should definitely consult a doctor to rule out any possible physical or mental causes.
These tips will help you to stop cravings – these are the best appetite suppressants
You should only start to tackle your cravings once you have identified the causes. We have put together some useful tips for you to help you get rid of cravings. Please note that our tips are only suitable for you if the cause lies in your diet. If you have cravings for physical or psychological reasons, you will need the expert knowledge of your doctor.
If your cravings are clearly due to your diet, the following tips will be invaluable:
1. Drink enough
If you are constantly dehydrated, you may well mistake hunger for thirst. So our first tip for combating cravings is to make sure you drink enough throughout the day. This will help you to avoid sudden hunger pangs and will help you to recognise when your body actually needs a boost of energy.
2. Eat a protein-rich diet
Proteins keep you full for a long time, which is why they are a valuable weapon in the fight against cravings. So make sure you get enough protein with each of your meals. Start the day with a protein-rich breakfast, for example with our sports breakfast, which contains pure plant-based proteins.
3. Opt for healthy, filling foods
In addition to protein, fibre also helps you feel full for longer and can reduce cravings. A diet that contains a lot of it is considered healthy. Fibre ensures that blood sugar levels do not rise as sharply and less insulin is released. This also prevents insulin levels from falling rapidly.
Foods rich in fibre include nuts, legumes, fruit, vegetables and whole grain products. These include the regional superfood oats. For example, opt for oat flakes as the basis for your porridge or muesli.
4. Take time to eat and avoid distractions
In our fast-paced world, eating is increasingly becoming a secondary activity. As a result, many people no longer properly perceive their feelings of hunger and satiety. Therefore, our tip is to eat your meals without distractions. No television, no smartphone, no magazines. Instead, eat consciously and enjoy your food.
5. Avoid sugar bombs
The hormone insulin plays an important role in food cravings. When you eat carbohydrates, your insulin level rises. This allows the nutrients from the food to be absorbed and converted into energy. However, if you eat short-chain carbohydrates such as sugar, the insulin release happens very quickly. Just as quickly as the insulin level rises, it also drops again. When this happens, your body is signalling that it needs energy quickly. This is called cravings. For this reason, you should avoid foods that are very high in sugar to prevent cravings.
6. Healthy breakfast against cravings
Start the day with a healthy breakfast to prevent possible cravings during the day. Taking all our previous tips together, your breakfast should definitely consist of fibre and protein and also keep you full for a long time. With oats as the base ingredient, porridge is a wonderful example of a healthy breakfast. With healthy toppings such as fruit, nuts or seeds, you can increase the nutritional content even further.
Start the day healthy with porridge from VERIVAL!
