Tag: Cravings Vs. Hunger

How to Curb Your Cravings Without Depriving Yourself

iStock_couple eatingsweets - cravings

Have you ever found yourself craving an entire bag of potato chips or a huge bowl of ice cream on a bad day?  Or, maybe some days seem harder than others to stick to your normal eating habits?  If so, you are NOT alone.

Research is showing us that controlling cravings is a lot less about will power and a lot more about creating new habits or in some cases addressing a nutritional deficiency.

Know What Your Cravings May Mean

If you’ve been finding it hard to satisfy your cravings, here’s what some of those cravings may mean and how you can curb them without feeling completely deprived.

    • Cravings for salty foods.  A craving for salty foods could mean that you are dehydrated or have a mineral or electrolyte imbalance.  It can also be caused by cutting back too much on your carb intake.  If you find yourself craving salty foods for no apparent reason, try drinking plenty of water and make sure that you are eating carbs with each of your meals.  Choose recipes with interesting spices and herbs to satisfy your craving for savory foods.  Add salted nuts to your diet.  Nuts make great snacks, taste great on salads, and work well in stir-frys.  Remember to pay attention to serving sizes which is usually around 1/4 cup or 16-18 nuts.  A small handful of nuts can go a long way.
    • Sugar cravings.  Research shows that a person can become physically addicted to sugar which means the more you eat, the more you want.  If you find yourself craving sugar often try grabbing a piece of fruit instead.  Deprivation can lead to binging so if sweets are one of your favorites it’s a good idea to incorporate them into your diet in moderation.  When you do decide to have a sweet treat avoid the artificially sweetened diet foods which can cause more intense cravings. Instead, eat small amounts of the real deal instead.  You are better off enjoying a piece of pie made from scratch or a 1/2 cup of real ice cream than you are eating  most processed desserts.
    • The late night snack.  Late night snacking can be triggered by a number of different things.  You may be over tired, justifiably hungry, or simply bored.  A lack of sleep can affect hunger controlling hormones so if you know you’ve been sleep-deprived, focus on getting at least 7.5  hours of sleep per night.  If you notice hunger pains in the evening and it’s been several hours since you’ve had dinner, you are probably hungry.  Eat a light snack that won’t interrupt your sleep.  If you’ve just eaten and you know you’ve been getting enough sleep you may be bored.  Try redirecting your attention to an activity unrelated to food.  Things like reading, stretching, organizing, folding laundry, or playing with a pet are all great ways to keep your hands busy doing something other than snacking.
    • When you’ve had a rough day.  There’s a valid reason you turn to Mom’s chocolate cake when you need a little pick me up on a bad day.  Eating “comfort foods” gives you a boost of serotonin and dopamine, which are feel-good transmitters that act like anti-depressants.  While it’s true that elevating your serotonin levels helps fight depression, turning to the sweets to elevate your serotonin levels may not be the best choice. You may feel great for a moment after eating a large piece of cake. However, when your blood sugar drops, you can go right back into the dumps and may experience guilt for sabotaging your weight loss goals.  Try experimenting with the lighter versions of comfort foods like a whole grain macaroni and cheese or berries with a small piece of dark chocolate on the side.  Or, turn to alternative sources of pleasure like taking a walk with your dog, enjoying a hot bath, or sipping on a glass of wine.

We all have food cravings from time to time. It’s knowing how to deal with them that will make or break our weight loss and/or management goals!

To your health and success!

Shared with love,
Jennifer Ledford

Cravings Vs Hunger, How To Tell The Difference!

Is this scenario familiar? The kids are in bed, you’ve settled in to watch your favorite show, and now you’re craving something to eat. Or, you’re in your office and you start dreaming of that other 1/2 sandwich you left in the fridge. You try to suppress it until you just can’t stand it any longer and head for the kitchen. Don’t worry, this happens to everyone at some point!

It’s important for you to know when it’s a craving and when you are experiencing real hunger. Knowing the difference between the two can help you lose weight and maintain it for life. When the craving or potential hunger signal occurs all you have to do is ask yourself a few questions.

How to tell if it’s hunger or a craving in 30 seconds or less!

1)  Check the time!  Ask yourself when was the last time you ate? Your blood sugar begins to drop within two hours after eating so, after about 3-4 hours you are justifiably hungry.

2)  Did you eat enough? If you are hungry within two hours after eating you may not be eating enough calories during your meal. A meal should be a minimum of 300 calories for a woman and 450-500 calories for a man.

3)  Are you satisfied?  I am a huge believer in portion control versus dieting. However, you also need to satisfy your body so that it feels full. Super small portions of high calorie foods make it difficult to feel full. Choose high volume low calorie meals for optimal results. Eat a balanced meal of veggies, whole grains, and protein so your body has to take time to digest or “burn off” the meal.

One of the best ways to get high volume low calorie foods is to meal plan with light recipes. You can cook them yourself using magazines like Cooking Light and Eating Well, or you can order pre–made low cal meals from companies like Magic Kitchen.

4)  Are you dehydrated? If after going through the above checklist you’ve decided you really shouldn’t need more food, try drinking an 8 oz glass of water. See if the hunger disappears. A dehydrated body can send hunger signals!

5)  Do you need to get some rest?  When you lack sleep, the body tends to crave sugar for a pick me up.

6)  Are you bored? I know it’s hard to believe that anyone can be bored these days! However, just because you’re busy doesn’t mean you are not bored with the task at hand. Procrastination and boredom can send you right into the kitchen. Ask yourself if you are trying to avoid something or are looking for something to do.

7)  Are you stressed? About 50% of the population turn to food when they are stressed. The other 50% don’t eat at all.  Stress can trigger cravings for things like sugar, salt, & fat. Pay attention to stressful situations that come up. See what types of eating patterns the circumstances  trigger.

If  after asking yourself the above questions you have determined that you really are justifiably hungry — eat! Do not starve yourself! If your larger meal is in the next hour or two or you just had dinner, then have a light snack to tide you over before the larger meal or bedtime.

Some examples of good snacks are a single serving of crackers with hummus, yoghurt with a sprinkle of granola, a single serving of chips and salsa with 1/4 cup of yoghurt, a piece of fruit, oatmeal, or a piece of toast with a tablespoon of peanut or a 1/2 tablespoon of butter.

Hopefully these tips will help you tell when you are experiencing cravings versus hunger. If you have determined that you are craving food without being hungry, do not worry! You are normal! In my next article I am going to teach you how to manage and satisfy your cravings without sabotaging your weight loss/management. So stay tuned!

Please let me know if you have any questions about cravings versus hunger. Or, please feel free to share your own personal weight loss tip.  I want to hear from you!

To your health!

Jennifer