Effective ways to manage food cravings

Food cravings can be a stumbling block to consuming a health-promoting diet and a diet that is helpful for fat loss. Many people get food cravings for many reasons and we hope this article will help you if you are struggling with them. 

Reasons and triggers for food cravings 

Unbalanced blood sugar levels - When blood sugar is unbalanced, peaks and dips occur. When blood sugar peaks, the body releases insulin to take the sugar into the cells. However, after a peak, there is nearly always a dip. It is this blood sugar dip that triggers cravings for sweet foods, which are nearly always irresistible. This is a mechanism your body has to save your life, as prehistorically, low blood sugar levels could be dangerous and hence, the desire to eat sugary foods is strong. 

• Gut dysbiosis - Some types of organisms, especially candida in the gut, thrive on a sugary diet. If you cut out or reduce sugar suddenly, the candida can release chemicals that make you crave sugary foods. This isn't your body speaking; it's the gut microbiome causing these cravings. 
• Sleep deprivation - Sleep deprivation causes an increase in the daytime stress hormone cortisol. Cortisol causes spikes and dips in blood sugar levels and, in the same way as point 1, causes cravings. Poor sleep raises ghrelin (hunger hormone) and lowers leptin (satiety hormone), making you crave high-calorie foods. 
• Dehydration -.Thirst can be mistaken for hunger or food craving.
• Stress - High stress increases cortisol, which boosts appetite and cravings for comfort foods (typically high-fat, high-sugar foods).
• Emotional eating - Food can provide temporary relief or distraction from emotions like boredom, loneliness, sadness, or anxiety.

How to beat food cravings when trying to lose weight

Keep blood sugar levels stable

The best way to avoid cravings caused by blood sugar peaks and dips is to keep blood sugar levels stable. This can be done by eating a mix of complex carbohydrates and protein at every meal and snack. 

Work on your gut microbiome alongside reducing sugar

Since cravings can be caused by dysbiosis, you may need to work on the health of your gut. Taking daily probiotics can be helpful and for more extreme cases, it's worth working with a nutrition professional who can request tests and use a targeted approach.  

De-stress

Since stress is a major cause of food cravings, if you have stress-related cravings, you need to actively look at ways to reduce stress and create other coping mechanisms. This may be walking it off, scheduling daily gentle exercise, trying medication and allocating yourself time daily to relax. 

Make an effort to get quality sleep

A well-rested body and mind are more resistant to food cravings. Get into a routine each night and sleep in a dark, cool room. A relaxing bath before bed with magnesium flakes can help your body get ready for sleep. Avoid electronics for 30 minutes before bed and keep your routine the same overnight. 

Drink water first

If you feel a food craving coming on, drink a big glass of water. You may notice a decrease in your craving if it's due to dehydration. 

How to lose weight with a sweet tooth

Tips to help you build habits to stop overeating

1. Stop eating when you are 80% full. The hormone that causes you to feel full doesn't kick in until after a few minutes. 
2. Use a small plate so your food fills up more of the plate. This causes your mind to think you have eaten more than you have.
3. Keep your meals and snacks at the same time each day. This helps your body to regulate hunger cues. 
4. Consume complex carbohydrates, protein and a small amount of healthy fats with each meal. This combination will help you to feel fuller quicker.

Supplements that can support your body's processing of food

DR.VEGAN's advanced formula combines proven ingredients, including Metabolaid^®, green tea extract and chromium in one convenient daily capsule. Weight Management Support is formulated to work with your body for metabolic and gastrointestinal health, helping combat cravings, increasing meal satisfaction and feelings of satiety. 

View our range of award-winning probiotics, vitamins and supplements

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