Hunger Appetite and Cravings
Surprisingly Effective Ways to Curb Your Food Cravings
We’ve all been there—staring down a bar of chocolate, a bag of chips, or a sleeve of cookies with the intensity of a cat watching a laser pointer, experiencing those relentless food cravings. It's a common struggle that can feel impossible to overcome.
Understanding the differences between hunger, appetite, and cravings can help us manage these intense urges better.
Hunger is our body’s way of saying it’s time to eat. It’s a physical need driven by an empty stomach, low blood sugar levels, and the need for energy. When you’re hungry, any food will do the trick to make you feel better.
Appetite, on the other hand, is the desire to eat. It’s influenced by our senses, emotions, and habits. You might not be physically hungry, but the sight, smell, or thought of food can make you want to eat. Or if you usually have lunch at noon, you’ll eat out of habit, regardless of your actual hunger. Appetite can also be triggered by boredom, stress, sadness, or even happiness.
And now for those cravings! Food cravings are an intense urge to eat a specific food, like chocolate. According to Harvard Health, cravings are “an intense urge to eat a certain food—ideally right away.” Unlike hunger, which can be satisfied with any food, cravings demand a specific type. They can strike even after a big meal and are often linked to emotional needs or hormonal changes.
During Menopause
During menopause, hormonal fluctuations can turn your usual hunger signals into a rollercoaster ride. Hormones like ghrelin, leptin, neuropeptide Y, and cortisol can significantly increase your cravings.
These changes make it hard to tell if you're really hungry or just riding a hormonal wave craving salt, sugar, or those matchstick French fries you love so much.
So, how can we manage these intense urges and make healthier choices? Let's dive into some surprisingly effective ways to curb your food cravings and regain control over your eating habits.
What Causes Food Cravings?
Ever find yourself dreaming about chocolate or chips?
You're not alone. Food cravings can be fiercely specific and usually demand something sweet, salty, or fatty.
It's not just because you have a “sweet tooth” or because those snacks are within easy reach. Nor is it simply a lack of willpower.
There are several complex—and common—physiological reasons behind cravings. Many of these are hard-wired into our brains, governed by a mix of hormones and other biochemicals.
Research indicates that nutrient or energy deficiencies aren't usually the reasons behind those cravings for a mid-afternoon candy bar.
Let's dive into the top four culprits of cravings as outlined by the Cleveland Clinic: food euphoria, stress, lack of sleep, and daily habits.
Food Euphoria
This occurs when the food we eat activates the "feel good" buttons in our brain's reward system. Besides triggering the release of dopamine, the "feel good" neurotransmitter, crave-worthy foods also affect our metabolism, stress levels, and appetite. It's a cycle that makes you want more of the same treats.
Stress
Stress can amplify our cravings, especially when it's chronic. Heightened levels of stress hormones like cortisol trigger our primal "fight or flight" mode, making us crave quick energy sources—like chocolate. Eating your favorite snack offers a temporary escape from stress, serving as a comforting (yet fleeting) coping mechanism.
Lack of Sleep
Not getting enough sleep can intensify cravings due to hormonal imbalances. Insufficient sleep increases ghrelin, the hunger hormone, and decreases leptin, which signals fullness. It's like your body’s way of saying, "If I can’t sleep, I might as well eat."
Daily Habits
Our daily habits can also contribute to cravings. If you’re used to grabbing a bag of chips while watching TV or scrolling through your phone, this behavior can become a hard-to-break loop, leading you to snack unconsciously.
Besides these four, other factors like the sight or smell of food, hormonal fluctuations during the menstrual cycle or menopause, and even certain medications can trigger cravings. Emerging research is also exploring potential links between our cravings, our genes, and our gut microbiota.
Crave No More: Surprisingly Effective Ways to Resist Snack Attacks!
First things first, I don’t want you to prevent yourself from eating or restrict your food choices if you’re truly hungry.
However, keep in mind that sometimes what seems like hunger is just dehydration in disguise. Also, there may be times when you’re craving something that you know you don’t have room for and that won’t serve your health.
Here's how you can discern true hunger from misleading cravings and keep your eating habits on track.
Hydration First
Often, our bodies cry out for water, but we misinterpret it as hunger or cravings. Staying hydrated can help fend off those false alarms and keep you from unnecessary snacking.
Pause Before You Indulge
Next time a craving hits, take a moment to reflect. Are you really hungry, or is it stress, boredom, or fatigue speaking? A quick pause for some deep breathing, a brief meditation, or a short walk might help clear your head and decide if you really need that snack.
Embrace Mindful Eating
Fully experience your food—savor the flavors, enjoy the textures, and eat without rush or guilt. Harvard Health defines mindful eating as, “using all of your physical and emotional senses to experience and enjoy the food choices you make.” This conscious eating helps you enjoy smaller portions and appreciate your meals more fully.
Balanced Meals for Sustained Satisfaction
Meals rich in protein and fiber can keep you fuller for longer, reducing the urge to snack impulsively. Plan your meals to include balanced nutrients and eat at regular intervals to avoid extreme hunger that leads to overeating.
High Protein and Fiber Meal Ideas:
Chickpea Salad Bowl: Combine cooked chickpeas, cherry tomatoes, cucumber, red onion, and spinach. Dress with olive oil, lemon juice, salt, and pepper. Top with a sprinkle of feta cheese for extra flavor.
Grilled Chicken and Quinoa: Grill seasoned chicken breasts and serve over a bed of cooked quinoa. Add a side of steamed broccoli or mixed greens. Drizzle with a balsamic vinaigrette or your favorite dressing.
Lentil Soup: Cook lentils with diced tomatoes, carrots, onions, and celery. Season with garlic, cumin, and thyme for a flavorful broth. Serve hot, garnished with parsley or a dollop of plain yogurt.
Oatmeal with Mixed Nuts and Berries: Prepare a bowl of oatmeal using milk or a milk alternative for added protein. Top with a handful of almonds, walnuts, or pecans and a mix of fresh berries. Sweeten with a drizzle of honey or maple syrup if desired.
Turkey and Vegetable Stir-Fry: Sauté ground turkey with a mix of bell peppers, snap peas, and carrots. Add a sauce made from soy sauce, garlic, and a splash of sesame oil. Serve over a small portion of brown rice or whole-grain noodles.
These meals not only offer a good balance of protein and fiber but are also versatile enough to be adjusted based on personal dietary preferences or what you might have on hand in your kitchen.
Furthermore, be sure to check out my "Plate Perfect Guide," which offers easy and practical advice for nutritious meal planning and portion control without having to keep track of calories.
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Make Healthy Snacking Easy
We often opt for junk food because it’s right there. Change the game by preparing healthy snacks ahead of time. Keep fruits and veggies ready to eat, and stock up on easy-to-grab healthy options like nut butter, hummus, or yogurt.
You can download my “25 Simple and Easy Nutritious and Delicious Snack Ideas” cheat sheet HERE. With these easy-to-grab healthy options, you’ll always have something on hand to satisfy your hunger pangs.
Healthy Swap Ideas:
Choose air-popped popcorn instead of chips.
Satisfy sweet cravings with dark chocolate instead of candy bars.
Opt for sparkling water over sugary sodas.
Snack on whole-grain crackers rather than refined-flour snacks.
Enjoy Greek yogurt as a creamy, protein-rich alternative to ice cream.
I used to eat 2 to 3 full tubs of Haagen-Dazs ice cream per week. Yep, you read that correctly, “the entire tub,” not once a week, but multiple times. Needless to say, I knew this was not a healthy habit, and it used to make me feel sick. Simply stopping eating the ice cream was not an option because my cravings for it were intense. So instead, I started to swap my tub of ice cream for a bowl of Greek vanilla yogurt topped with dark chocolate chips, pecans, hemp seeds, and fresh raspberries (my favorite berry!) with a sprinkle of cinnamon. That snack was so tasty and satisfying to me that it wasn’t long before I stopped eating the ice cream. Now I can enjoy some Haagen-Dazs ice cream guilt-free in moderation; I no longer have the urge to eat the whole thing—I just grab a couple of scoops every now and then. If I can do it, so can you!
Limit Temptation
Cravings can be triggered by what we see around us. At home, you have the power to keep tempting foods out of sight and reach. Instead of a cookie jar, why not a fruit bowl? This simple swap helps make the healthy choice the easy choice.
Non-Food Rewards
Celebrate your accomplishments without food. Whether it’s a relaxing bath, a hobby, or just some downtime with a favorite book, find pleasure in activities that don't involve eating.
When the night calls for a treat, my go-to is a luxurious bath. It's a perfect way to unwind and prep for a good night's sleep, keeping late-night cravings at bay.
Stress and Sleep: The Craving Amplifiers
Managing stress and getting adequate sleep are crucial for controlling cravings. Simple practices like yoga, meditation, or even a few minutes of a relaxing game can significantly reduce stress levels.
Quick Tips for Better Sleep:
Maintain a regular sleep schedule.
Reduce exposure to blue light before bedtime.
Keep your sleep environment cool and dark.
Invest in comfortable, supportive bedding.
Use relaxation techniques to wind down before bed.
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Stick to 3 Meals a Day
Eating fewer times a day, typically 3 meals, can be more beneficial for managing hunger, controlling blood sugar levels, and maintaining a healthy insulin response.
By spacing out your meals without snacking in between, you give your body enough time to properly digest and metabolize the food, which can help keep your insulin levels in check, reducing the need to constantly eat.
Why It's Important to Keep Your Insulin in Check and Control Your Blood Sugar
When you eat, your body releases insulin to help manage the rise in blood sugar that occurs after consuming carbohydrates. Frequent eating or snacking throughout the day can lead to constant insulin spikes, which may cause your body to become less sensitive to insulin over time.
This can result in insulin resistance, where your body requires more insulin to keep blood sugar levels stable. Insulin resistance not only increases the risk of weight gain but also contributes to more cravings and the need to eat more food.
High insulin levels and blood sugar fluctuations can lead to a cycle of increased hunger and cravings, making it harder to control your food intake and maintain a healthy weight.
Furthermore, insulin resistance is associated with more serious health issues, such as type 2 diabetes, heart disease, and metabolic syndrome. By keeping your insulin levels in check, you can help prevent these health problems and manage your weight more effectively.
Avoid Snacking Between Meals
Out of all the strategies we’ve covered here, the best and most effective way to curb your food cravings is to avoid snacking between meals and before going to bed. Constant grazing or snacking can keep your insulin levels elevated throughout the day, disrupting your body’s natural hunger signals. High insulin levels trigger a cycle of increased hunger and cravings, making it harder to control your food intake and maintain a healthy weight. By limiting yourself to three structured meals a day, you allow your insulin levels to return to baseline between meals, improving insulin sensitivity and reducing cravings.
Tips for Implementing Structured Meals:
Plan Your Meals: Schedule your 3 meals at regular intervals throughout the day. This helps your body get into a routine and reduces the temptation to snack.
Balanced Nutrition: Ensure each meal includes a good balance of protein, healthy fats, and fiber-rich carbohydrates. This combination helps keep you full and satisfied until your next meal.
Hydrate: Drink plenty of water between meals to stay hydrated and help control hunger. Sometimes, what feels like hunger is actually thirst.
Mindful Eating: Focus on eating mindfully during your meals, savoring each bite, and paying attention to your body’s hunger and fullness cues.
Avoid Triggers: Keep tempting snacks out of sight and reach to reduce the likelihood of unnecessary snacking.
By adopting a meal schedule of 3 balanced meals a day and skipping the snacks, you can better manage your hunger, control cravings, and support overall metabolic health.
Remember, it's absolutely okay to indulge occasionally. If you choose to give in to a craving, do so mindfully—enjoy it fully and in moderation, and more importantly, without guilt!
Some Additional Food for Thought on Sugars
Understanding the difference between added sugars and naturally occurring sugars in food is crucial for controlling cravings, hunger, and appetite. Added sugars can wreak havoc on your body, leading to spikes and crashes in blood sugar levels, which in turn cause a cycle of intense cravings and overeating.
Naturally occurring sugars, found in whole foods like fruits and vegetables, come with fiber and essential nutrients that support a stable metabolism and sustained energy.
By recognizing these differences, you can make healthier choices that help manage cravings and support overall well-being, especially during menopause.
Added Sugars vs. Naturally Occurring Sugars
Naturally Occurring Sugars: These are found naturally in whole foods such as fruits, vegetables, and dairy products. For example, fructose is the natural sugar found in fruits, and lactose is the natural sugar found in milk. These sugars come with essential nutrients like fiber, vitamins, and minerals that are beneficial to your health.
Added Sugars: These are sugars and syrups that are added to foods and beverages during processing or preparation. Unlike naturally occurring sugars, added sugars provide no nutritional value and can lead to health issues if consumed in excess.
Hidden Names of Added Sugars
Food manufacturers often hide added sugars on ingredient labels under various names. Here’s a list of common names for added sugars to watch out for:
Sucrose
High fructose corn syrup
Agave nectar
Barley malt
Cane sugar
Caramel
Carob syrup
Corn syrup
Corn syrup solids
Dextrose
Fructose
Fruit juice concentrate
Glucose
Honey
Invert sugar
Lactose
Maltose
Malt syrup
Molasses
Raw sugar
Rice syrup
Saccharose
Sorghum syrup
Syrup
Treacle
Turbinado sugar
Yellow sugar
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Simple vs. Complex Carbohydrates
Carbohydrates are sugars, but not all sugars are created equal. Often, popular diets vilify carbs by recommending cutting them out completely, even the beneficial ones like fruits and certain vegetables. However, carbs play a vital role in providing energy and supporting overall health, particularly during menopause.
Sustained Energy: Complex carbohydrates, found in whole grains, starchy vegetables, and legumes, are digested slowly. This slow digestion provides a steady release of energy, helping to keep you feeling full and satisfied for longer periods. This helps in managing hunger and reducing cravings, unlike simple sugars that cause rapid blood sugar spikes and crashes.
Fiber for Digestive Health: Fiber is a type of carbohydrate that our bodies can’t digest, found in fruits, vegetables, and whole grains. It supports digestive health by helping to regulate bowel movements and maintain blood sugar levels. Fiber can be particularly beneficial during menopause when hormonal changes can affect digestion and metabolism.
Hormone Balance: Certain complex carbs can help balance hormones during menopause. Whole grains and legumes can support the production of serotonin, a neurotransmitter that helps regulate mood and appetite, providing additional benefits beyond basic nutrition.
Weight Management: Including the right types of carbs in your diet can support weight loss and maintenance. Choosing whole, unprocessed carbs helps avoid the blood sugar spikes and crashes associated with refined sugars, making it easier to manage cravings and maintain a healthy weight. These carbs provide essential nutrients and energy without the negative impacts of added sugars.
On the other hand, consuming high amounts of simple carbs can lead to several issues:
Blood Sugar Spikes and Crashes: Added sugars cause rapid spikes in blood sugar, followed by sharp crashes. These fluctuations can lead to feelings of irritability, fatigue, and increased hunger, creating a vicious cycle of wanting more sugar.
Food Euphoria and Dopamine Release: Sugary foods trigger the release of dopamine, the "feel good" neurotransmitter, in the brain's reward system. This creates a sense of pleasure and euphoria, making you crave more sugar to maintain that feeling. The Cleveland Clinic refers to this as "food euphoria," where crave-worthy foods prompt a hormonal fiesta affecting metabolism, stress levels, and appetite.
Insulin Resistance: Constantly high levels of insulin due to frequent consumption of added sugars can lead to insulin resistance. This means your body needs more insulin to manage blood sugar levels, increasing the risk of weight gain and metabolic issues.
While carbs are often misunderstood and unfairly maligned, complex carbohydrates are crucial for maintaining energy, supporting digestive health, balancing hormones, and managing weight during menopause.
By understanding the differences between added sugars, naturally occurring sugars, and the types of carbohydrates, you can make more informed choices. This will help control cravings, manage hunger, and support overall health.
Wrapping All These “Cravings” Up With A Healthy Bow
In this journey of understanding and managing food cravings, we've delved into the intricate dance between hunger, appetite, and those intense urges for specific foods.
We've learned that hunger is our body's genuine need for nourishment, while appetite is influenced by emotions and habits.
Cravings, on the other hand, are powerful desires for particular foods, often spurred by hormonal changes and emotional triggers, especially during menopause.
We've explored the physiological culprits behind cravings, from food euphoria and stress to lack of sleep and daily habits.
Understanding these triggers helps us recognize why cravings occur and how we can address them effectively. In combating cravings, we've highlighted several strategies:
Hydration First: Drinking water can often curb what feels like hunger.
Pause Before You Indulge: Taking a moment to reflect can help distinguish true hunger from emotional cravings.
Embrace Mindful Eating: Fully experiencing your food can lead to more satisfaction and less overeating.
Balanced Meals: Meals rich in protein and fiber provide sustained satisfaction.
Healthy Snacking: Preparing nutritious snacks in advance can prevent impulsive junk food consumption.
Limit Temptation: Keeping unhealthy foods out of sight makes healthy choices easier.
Non-Food Rewards: Finding joy in non-food activities helps reduce reliance on eating for comfort.
Stress and Sleep Management: Managing stress and getting adequate sleep are crucial for controlling cravings.
Stick to 3 Meals a Day: Avoiding snacking between meals helps maintain stable insulin levels and reduce cravings.
Additionally, we've demystified the role of sugars and carbohydrates in our diet. Understanding the difference between added sugars and naturally occurring sugars is key to making healthier choices.
While added sugars can lead to blood sugar spikes and crashes, naturally occurring sugars in whole foods provide essential nutrients and stable energy. Complex carbohydrates, often misunderstood, are vital for maintaining energy, supporting digestive health, balancing hormones, and managing weight during menopause.
By implementing these strategies and making informed choices about sugars and carbohydrates, you can better manage your cravings, control hunger, and support overall health during menopause. Remember, it's okay to indulge occasionally, but do so mindfully and without guilt.
Embrace the journey towards healthier eating habits with confidence and understanding, knowing that you have the tools to keep those cravings in check and maintain a balanced, nutritious diet.
Struggling with Hunger, Appetite, and Cravings?
Are you caught in a relentless cycle of hunger, appetite, and cravings? As a registered holistic nutritionist specializing in menopausal health, I understand the unique challenges you face.
It can be tough to resist diving spoon-first into a tub of ice cream when cravings shout louder than your better judgment.
Believe me, I’ve been there—balancing a tub of Häagen-Dazs cookie dough ice cream in one hand and a bowl of pickle-flavored potato chips in the other, not to mention a side of Maynards Swedish fish jujubes. That was my reality a few years back when my weight hit an all-time high.
But navigating the path to understanding and managing cravings is doable, and I'm living proof.
Today, I still savor those treats—just in moderation and not all at once! And yes, I've kept my weight stable.
If cravings feel like a heavy burden, I’m here to help you cut through the clutter and discover what your body really needs to thrive.
Together, we'll find ways for you to enjoy your favorite snacks without guilt—and without those extra pounds clinging to your hips, thighs, and tummy.
Let’s Explore Your Health Journey Together
Let’s have a chat to explore if my Meno-Meltdown Metabolic Mastery program is the right fit for you and your health needs.
I promise a pressure-free conversation that’s all about you: woman to woman, heart to heart. We'll delve into your health concerns and discuss actionable steps toward a healthier, happier you.
Secure Your Spot Now
Please note, spaces are limited and offered on a first-come, first-served basis. After booking, you’ll receive a few quick questions to complete.
This step is crucial—not optional—as it allows me to prepare thoroughly and ensures you get the most from our time together. Failure to complete this step will result in the cancellation of your call to accommodate someone ready to commit to their health journey.
I look forward to connecting with you soon!
Xx Tanya, your dedicated ally in menopausal health, Auger
P.S. Have a topic you'd like me to cover in a future blog post?
I'd love to hear from you! Just shoot me an email at [email protected] with your ideas. Your input is invaluable as we continue this journey to optimal health together.
References
Candy Crush: Why You’re Craving Sweets and How To Stop. Cleveland Clinic. Accessed August 5, 2024. https://health.clevelandclinic.org/why-am-i-craving-sweets
Ratković D, Knežević V, Dickov A, Fedrigolli E, Čomić M. Comparison of binge-eating disorder and food addiction. J Int Med Res. 2023;51(4):3000605231171016. doi:10.1177/03000605231171016
Cravings. The Nutrition Source. April 27, 2021. Accessed August 5, 2024. https://nutritionsource.hsph.harvard.edu/cravings/
Harris NM, Lindeman RW, Bah CSF, Gerhard D, Hoermann S. Eliciting real cravings with virtual food: Using immersive technologies to explore the effects of food stimuli in virtual reality. Front Psychol. 2023;14:956585. doi:10.3389/fpsyg.2023.956585
Lennerz B, Lennerz JK. Food Addiction, High-Glycemic-Index Carbohydrates, and Obesity. Clin Chem. 2018;64(1):64-71. doi:10.1373/clinchem.2017.273532
Here’s the Deal With Your Junk Food Cravings. Cleveland Clinic. Accessed August 5, 2024. https://health.clevelandclinic.org/heres-the-deal-with-your-junk-food-cravings
Mindful Eating. The Nutrition Source. September 14, 2020. Accessed August 5, 2024. https://nutritionsource.hsph.harvard.edu/mindful-eating/
Huang J, Wang C, Zhang HB, Zheng H, Huang T, Di JZ. Neuroimaging and neuroendocrine insights into food cravings and appetite interventions in obesity. Psychoradiology. 2023;3:kkad023. doi:10.1093/psyrad/kkad023
Quick Snacks To Help Kick Your Sugar Craving. Cleveland Clinic. Accessed August 5, 2024. https://health.clevelandclinic.org/kick-your-sugar-addiction-with-these-5-snacks
Sleep. The Nutrition Source. September 18, 2012. Accessed August 5, 2024. https://nutritionsource.hsph.harvard.edu/sleep/
Akhlaghi M, Kohanmoo A. Sleep deprivation in development of obesity, effects on appetite regulation, energy metabolism, and dietary choices. Nutr Res Rev. Published online October 31, 2023:1-21. doi:10.1017/S0954422423000264
Mooradian AD. Sugar or Sweetener? South Med J. 2024;117(8):513-516. doi:10.14423/SMJ.0000000000001714
Dicker-Oren SD, Gelkopf M, Greene T. The dynamic network associations of food craving, restrained eating, hunger and negative emotions. Appetite. 2022;175:106019. doi:10.1016/j.appet.2022.106019
Wilk K, Korytek W, Pelczyńska M, Moszak M, Bogdański P. The Effect of Artificial Sweeteners Use on Sweet Taste Perception and Weight Loss Efficacy: A Review. Nutrients. 2022;14(6):1261. doi:10.3390/nu14061261
Meule A. The Psychology of Food Cravings: the Role of Food Deprivation. Curr Nutr Rep. 2020;9(3):251-257. doi:10.1007/s13668-020-00326-0
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