Cravings
Description
This page has 25 references
"Cravings" are intense urges for specific foods, typically driven by hormonal shifts, emotional stress, or nutrient imbalances. They often involve high-sugar or high-fat foods and can be difficult to resist. Repeated indulgence may lead to unhealthy eating patterns and nutrient deficiencies. Managing cravings involves improving diet quality, staying hydrated, and identifying emotional triggers. Eating balanced meals and practicing mindful eating can help reduce these impulses and support more stable energy and mood throughout the day.
Symptoms & Signs
Body System
Endocrine System
Causes
Hormone Changes, Hormonal Imbalances, Emotional States
Things To Do
The dietary recommendations to curb cravings include:
eating a balanced, whole-foods-based diet rich in vegetables, fruit, whole grains, protein, and fatty acids. Such a diet delivers a variety of essential nutrients and promotes the health and optimal functioning of the body.
increasing protein intake. Protein has been shown to reduce cravings and nighttime snacking.
staying hydrated. Drinking enough liquids can reduce feelings of hunger and food cravings.
having a steady meal schedule to avoid the pitfalls of irregular eating that increase the occurrence of cravings.
low-carbohydrate diet. Simple carbohydrates, such as sugar, junk food, processed foods, etc., are addictive and do not deliver any nutritional value.
substituting the unhealthy foods you crave with healthier options. If you crave something savory, pick a healthy savory snack. If you have a sweet tooth, choose sugar substitutes such as erythritol, xylitol, or stevia for your home-made desserts.
Other recommendations include:
getting enough quality sleep at night. Not sleeping enough causes hormone imbalances and cravings.
chewing more gum.
If you feel a craving, try to distract yourself. Take a walk, read a book, or get involved in something that will take your attention away from your craving.
changing unhelpful habits that can cause food cravings, such as having a piece of chocolate with every cup of coffee.
Manage your stress through yoga, breathing techniques, mindfulness, or meditation practice to avoid emotional eating.
not giving in to your cravings. Having a strong will and resilience makes fighting against cravings easier.
Things To Avoid
Unhelpful dietary choices that support the occurrence of cravings include:
high-carbohydrate diet that results in more frequent eating.
sugar consumption. Sugar is addictive and highly unhealthy.
not enough fiber-rich whole foods in the diet.
processed foods, junk foods, and packaged foods that contain simple carbohydrates, flavor enhancers, sugar, and trans fatty acids.
sugary drinks and beverages, alcohol, coffee, and energy drinks.
artificial sweeteners.
not enough healthy fats in the diet, such as olive oil, coconut oil, butter, ghee, et cetera.
Other unhelpful habits and factors include:
smoking, which increases cravings for fast food and processed foods.
alcohol, which increases feelings of hunger and food cravings.
chronic stress, which impacts hormones and enhances food cravings.
low glucose levels.
gut dysbiosis and microbiome imbalance.
sedentary lifestyle.
context eating, which is based on an association that the brain makes between certain foods and daily situations, e.g., drinking a cup of coffee and having a sweet snack.
Supplements
Direct Support
(Most Helpful → Least Helpful)
These supplements directly affect cravings by modulating appetite-regulating hormones, stabilizing blood sugar levels, or supporting neurotransmitters related to impulse control.
Chromium: Chromium enhances insulin sensitivity, helping regulate blood sugar levels. This reduces cravings for fatty and sugary foods by promoting better appetite control and supporting healthier food choices.
Inositol: Inositol supports balanced serotonin and dopamine activity, helping reduce emotional cravings and impulsive eating behaviors.
5-Hydroxytryptophan [5-HTP]: 5-hydroxytryptophan boosts serotonin levels in the brain, which regulates mood and appetite. Higher serotonin levels reduce carbohydrate cravings and emotional eating while promoting a greater sense of fullness, helping manage food cravings.
Glutamine: Glutamine stabilizes blood sugar levels and influences brain neurotransmitters involved in appetite regulation. This helps reduce cravings for sugary foods by promoting a lasting sense of fullness and supporting healthier eating habits.
Omega 3: Omega-3 fatty acids regulate appetite by influencing hormones like leptin and ghrelin, which control hunger and satiety. This helps reduce cravings and promotes better dietary control by increasing feelings of fullness.
Indirect Support
(Most Helpful → Least Helpful)
These supplements do not target cravings directly but may support mood balance, reduce stress, or enhance nutrient status that influences appetite regulation.
No replicated and convincing research studies are available, and there is no anecdotal evidence supporting the effectiveness of this method.
Natural Compounds
These natural compounds may help manage cravings by supporting blood sugar stability, reducing inflammatory triggers, or promoting a sense of fullness.
Apple Cider Vinegar: Apple cider vinegar may help manage cravings by stabilizing blood sugar levels and promoting feelings of fullness, although the exact mechanisms remain unclear.
Coconut Oil: Coconut oil supports satiety by providing medium-chain triglycerides (MCTs) that offer quick energy and reduce hunger-driven cravings.
Plant Extracts
Direct Support
(Most Helpful → Least Helpful)
These plant extracts directly support craving reduction by influencing hunger signals, promoting satiety, or regulating reward-related brain activity.
Gymnema Sylvestre Extract: Gymnema sylvestre blocks sugar receptors on the tongue, reducing the ability to taste sweetness for up to an hour. This helps manage sugar cravings and reduces the desire for sweet foods.
Barley Grass Powder: Barley grass is rich in dietary fiber, which slows digestion and stabilizes blood sugar levels. This curbs cravings by keeping you full longer and preventing energy spikes and crashes.
Green Tea Extract: Green tea extract promotes mild appetite suppression and supports stable energy levels, helping to reduce between-meal cravings.
Indirect Support
(Most Helpful → Least Helpful)
These extracts do not act directly on cravings but may help regulate stress responses, balance energy levels, or support metabolic health.
1. Berberine: Berberine stabilizes blood sugar and improves insulin sensitivity, indirectly reducing cravings for sweets and refined carbohydrates.
Alternative Treatments
These alternative therapies support appetite control, emotional regulation, and metabolic balance to help reduce the intensity and frequency of cravings.
Acupuncture: Acupuncture is thought to reduce appetite by lowering ghrelin levels, the hormone responsible for hunger. Stimulating points like ST36 (Zusanli) may help regulate appetite and manage food cravings.
Hypnotherapy: Hypnotherapy helps reprogram subconscious habits related to emotional eating and reduces the mental triggers associated with cravings.
Functional Lab Tests You May Wish to Explore
Books Worth Considering for Deeper Insight
Currently, no high-quality books meeting our functional, integrative, and natural healing standards are available for this condition. As soon as trusted resources are published, we will review and feature them here.
Podcasts That Offer Valuable Perspectives
Currently, no high-quality books meeting our functional, integrative, and natural healing standards are available for this condition. As soon as trusted resources are published, we will review and feature them here.
Educational Videos To Learn From
How Key Nutrients Support the Body
Amino Acids: Amino acids serve as the building blocks of proteins, crucial for muscle growth and repair. Additionally, they play key roles in maintaining proper pH levels, storing nitrogen, synthesizing hormones, and facilitating enzymatic reactions.
Fatty Acids: Fatty acids serve as energy sources, structural components of cell membranes, and precursors to signaling molecules. Essential fatty acids, like omega-3 and omega-6, play critical roles in brain function, cardiovascular health, and inflammation regulation.
Herbal Extracts: Herbal extracts contain bioactive compounds with various medicinal properties, including antioxidant, anti-inflammatory, and antimicrobial effects. They have been used traditionally to support digestion, immunity, and overall health.
Other Nutrients: Other nutrients encompass a wide array of essential compounds crucial for various physiological functions. This category includes neurotransmitters and their precursors, which facilitate nerve signaling and are vital for central nervous system function. Additionally, naturally occurring structural components and biological detergents, such as phospholipids and bile salts, play critical roles in tissue repair, fat digestion, and overall bodily function. Phospholipids contribute to cell membrane integrity and fat emulsification, while bile salts are key to digesting and absorbing dietary fats. Hormones and their precursors regulate numerous physiological processes, including metabolism, growth, and reproduction. Furthermore, naturally occurring chemicals and metals play pivotal roles in enzymatic reactions, immune function, and overall health maintenance.
Essential Nutrients Explained
References
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