Almost 100 percent of women and nearly 70 percent of men experience food cravings on a regular basis. These cravings are usually driven by three main causes: gut issues, brain responses, and emotions. Food cravings can be challenging to control, but there are strategies that can help curb these desires, allowing for healthier food choices.
1. Plan ahead
By planning meals and snacks in advance, it’s easier to avoid resorting to unhealthy food choices when hunger strikes. This can be done by:
- Shopping for organic produce weekly and choosing diverse meal options
- Preparing healthy snacks that can be carried with you, such as fruit, nuts, seeds, and cheese
- Drinking water throughout the day to help suppress appetite and aid digestion
2. Fill up on the good stuff first
When a craving occurs, try consuming nutrient-dense, healthy foods before giving in to the desire for unhealthy options. Eating a salad, for example, can create a feeling of fullness that may help satisfy the craving.
3. Get new “go-to” foods that satisfy cravings
Replacing unhealthy cravings with healthier alternatives can help satisfy cravings without the negative side effects. When a craving arises, try the following substitutions:
- Instead of cheese, try consuming foods rich in essential fatty acids, such as flax oil, ground flax seeds, chia seeds, or walnuts
- To curb a chocolate craving, indulge in magnesium-rich foods like raw cacao nibs, beans, whole grains, nuts, seeds, greens, and fruit
- Ditch the candy for fresh fruit or high-fiber foods like beans, legumes, complex carbs, or cinnamon
4. Get real with your emotions
Managing stress, anxiety, and other emotions can lead to healthier food choices and decreased cravings. Consider working with a life coach or counselor to address emotional eating issues.
Moreover, incorporating regular physical exercise, practicing meditation, yoga, or deep breathing exercises can also help manage emotions and reduce cravings.
In general, consuming whole foods like leafy greens, grains, nuts, seeds, and fruits will provide the body with the nutrients it needs to function at its best. Opting for these healthier options can help curb food cravings and lead to better overall health.
