Overcoming those crippling cravings
Cravings for that greasy takeaway or second bar of chocolate is perfectly normal — The Fit Kitchen has some tips to combat those sweet-toothed cravings!
You’re sitting down, minding your own business. Then BAM! The thought of biting into a sweet bar of chocolate, salty tin of Pringles or the chewy chocolate chip cookie rushes through your mind. I’m sure a lot of you can relate — and I may have caused some cravings by just typing it — but yes, cravings are a very common occurrence.
It sounds cliché, but cravings really are ‘all in your head’. Quite literally actually. Certain areas of the brain are responsible for these cravings. In fact, it has been shown that emotions and cravings are generated from the same area of the brain. Logically, this makes perfect sense. When we feel happy, we feel as though we need a ‘reward’, often in the form of food or drink. When we are upset, it’s often the ice cream tub that consoles you. Ever felt anxious or stressed, and ended up binging on higher calorie foods containing sugars and fats to relieve the problems? A University of California study actually showed rats who were in high stress environment preferred to eat more sugar and fats, and subsequently the stress and anxiety hormones decreased in their brains.
All these emotions and feelings have correlations with cravings, so its a much bigger picture than the old saying, “Well if I’m craving it; it must mean my body needs it!”. I wonder do under-nourished people crave kale or spinach? Unlikely. Having an emotional attachment to certain food groups or old memories with these sensations will often be the reason these cravings come to surface. Chocolate treats as a child or a weekend tradition of a take-away.
It’s not just sugar either. Most foods we crave (chocolate, cookies, fast food etc.) have calories made up of higher percentages of fat than sugar, so both are to blame in this scenario.
We know that in times of stress and anxiety these cravings can emerge, or moments of ‘self-reward’ call for celebratory cake, but are there ways in which we can limit them?
A certain level of self control
We all get cravings. But why are some people so resilient and others so helpless? Yes these urges can be stronger for some, put at some point self discipline has to come in. I’d love nothing more than to head into Papa Johns and unmercifully fill myself with pizza, garlic dip and warm cookies most evenings. However, I know this won’t have a positive impact in the long run, isn’t a smart choice for my own personal health and goals and ultimately will leave me feeling guilty and in a worse position than before. Nothing wrong with it once and awhile, but if I was to do it every time I got a craving, then I probably wouldn’t be writing these health and lifestyle articles. Find your self discipline and take control.
Out of sight, out of mind
Usually, if the food you’re craving is in the house, it’ll be eaten. What’s the easiest way to avoid this? Don’t let it in! Lock the doors and close the curtains. Every household in Ireland has a ‘sweet press’ or hiding place, if you don’t then I would question your entire childhood. Having these presses and cupboards filled to the top with sweets and treats is asking for trouble. Limit the buying of these foods, and the actual effort of leaving the house to get them often isn’t as strong as the craving itself!
Limit them, don’t cut them
Of course I’m not going to tell you to cut out all sugar and fat based food of your life. Nobody has that power, certainly not in my life anyway. Simply reducing these foods however can have huge benefits in our health and well-being, without completely sucking the fun out of these treats. Opt for small portions, healthier alternatives and a fit them into a balanced diet of a wide variety of foods. Going ‘cold turkey’ is a one way ticket to cravings, and eventually your going to end up in the sweet isle in Tesco looking like a 4 year old in Willy Wonka’s chocolate factory.
Here’s a recipe for the classic ‘Spice Bag’, but with a lot less calories…
Stay occupied
This is one that majority of people don’t consider when there searching for the answer as to why they cant stay out of the kitchen. Simply being bored can be the reason we reach for the Taytos. It’s a way of subconsciously staying occupied, and the best example: ever sat down to watch a movie and have most of the popcorn eaten before it even starts? Our hands and brain want to stay occupied, and we often don’t realize the amount were eating before its too late. Try stay occupied throughout the day. Go for walks, do house chores or simple phone a friend/write an email. Also drinking a tall glass of water will help settle the appetite and judge if we really are hungry or just plain bored. Time will pass and we realize we didn’t actually need that family size bar of Dairy Milk.
Eat Regularly
Last but not least, stay on top of your hunger levels. Letting our hunger build up throughout the day is going to make those temptations and cravings all the more stronger come evening time. Try aim for having a meal or snack every 3–4 hours, and meals consisting of a good protein source and decent amount of fibre will keep us fuller for longer. Of course constantly drinking water will also play a major role. As our appetite is kept under control, these sugar laden cravings are less likely to come by.
Understand that cravings are normal. Everyone will have them at some stage. It’s having the ability to maintain self control, acknowledge that it’s boredom or thirst and to not cave in the second a Chinese menu is placed in front of us. Of course, everything in moderation. Fitting in these foods into a balanced diet is the key to sustainability, and keeps us sane in the long run.
