Cravings always arise when you least need them. But where does the sudden nagging feeling of hunger come from and how do you get it under control again?
What is food cravings?
According to nutritionists Sudden cravings are like the body's cry for nutrients. And these should be supplied as soon as possible, which is why such food cravings feel so uncomfortable: You often feel a gnawing feeling of hunger, sometimes even nausea. The body basically does what it can so that its needs are not ignored.
Why it usually has to be sweet
No sooner have you decided to forego sweets for the desired bikini figure or simply for health reasons, than the cravings are already there. Because Sugar can act like a drug on our body: It drives up the blood sugar level and supplies us with energy for a short time.
The problem: Just as quickly as the blood sugar level rises, it also falls again – and the cravings come back immediately. This starts a vicious circle in which we need more and more sugar and quickly usable carbohydrates – there are tons of both in sweet things like chocolate.
Causes of Cravings: The Power of Habit
Humans are creatures of habit. Those who have always had dessert as a child when they have finished their plate often keep the sweet “reward” after the main meal even as an adult. And the body gets used to it. If the chocolate suddenly stays away after eating, the brain thinks it may fall into hypoglycaemia and sounds the alarm, which can then express itself as cravings. This makes losing weight difficult or even impossible.
The thyroid as the culprit
The thyroid gland can also trigger constant cravings. Because With an overactive thyroid, the metabolism is constantly running at full speed and burns energy, which also makes us always hungry. A hormonal setting by the doctor can help here.
Tips against cravings
Anyone who is already struggling with the gnawing feeling will hardly be able to force themselves to reach for something healthy like nuts. The following tips will help:
- to chew bubble gum (preferably peppermint): The strong taste neutralizes hunger for sweets. Brushing your teeth has the same effect!
- Drinking water: Sounds crazy, but often you're only thirsty when suddenly your stomach growls excessively. Therefore, if you have cravings, it is best to drink a large glass of water first!
- Move: Stress is a major trigger for food cravings. If you can, you should get up briefly in case of hunger attacks and walk around a bit, ideally outside around the block.
- Distract: Cravings usually only last a few minutes. It is best to find a good short distraction and write e.g. B. the unanswered email or calls a friend to chat.
How can I prevent food cravings?
It is best Avoid cravings in the first place. These tips will help:
- Plan in between meals – they should only be healthy. Nuts, some fruit and vegetables are best
- Make sure you eat enough protein in the form of lean meat, fish, eggs, or dairy products – because protein keeps you full longer
- White flour products cause blood sugar levels to skyrocket – rather go for whole grains. As a result, the blood sugar level rises and falls more slowly
What sugar has to do with diabetes
Normally, the hormone insulin ensures that grape sugar (glucose) is transferred from the blood to the cells, where the sugar molecules are required for energy production. In type II diabetes, the cells no longer respond as well to insulin – this resistance causes the sugar to build up in the blood. This is why most people have to inject insulin into their hands.
Who now continues to eat high in sugar, theoretically requires more and more additional insulin and puts a strain on the body. That is why diabetes patients in particular are advised to eat a low-sugar diet.
Do you always have cravings at night? These 11 tips will help!
short_text_gallery