How to Conquer Cravings
 

A desire for a particular food, even when one is not hungry, is called a craving. There are a number of theories as to why people crave certain foods, including:

• self-imposed food restriction
• a psychological desire for a “comfort” food
• hormonal changes
• gender differences
• response to stress

There are a number of positive ways to deal with cravings, including:

• Eat breakfast as it helps prevent overwhelming hunger later in the day.
• Eliminate feelings of guilt related to labeling food as either good or bad. Some choices are healthier than others, but snacks and treats can be consumed in reasonable amounts.
• Plan ahead for each new week. Think about one’s school, work, and activity schedule and how healthful snacks can be incorporated into it.
• Keep healthful snacks close at hand, both at home and at work.
• Try not to go for long periods of time without eating.
• Combine lean protein foods with high-fiber carbohydrate sources to provide energy that lasts for several hours, such as a slice of vegetable pizza or a bean burrito.

Cravings can be the exception instead of the rule when it comes to one’s diet. Developing a lifestyle that includes healthful food selections and regular meals and snacks can help control cravings. The extra time it takes in planning meals or snacks, whether eating at home or eating on the run, is easily made up for in increased energy and improved mood.

Hormonal changes affect food cravings intensely on women that on men. Hormonal changes tied to the menstrual cycle are often a cause of cravings. Immediately prior to the menstrual period, the body’s estrogen level drops, as does the serotonin level in the brain. Serotonin is a neurotransmitter, or brain chemical, that plays a role in maintaining a relaxed feeling. When the level decreases, irritability and mood swings increase as does the craving for carbohydrate- and fat-rich foods such as chocolate, cookies, cake, potato chips, and roasted nuts. There is nothing wrong with eating a piece of chocolate, of course, but make sure that we still keep a balanced diet most of the time and not feed our cravings all the time.

I agree sasa! Great point! I crave for too much chocolates and ice cream prior to my menstrual period. Sometimes even after my cycle. That is why most of the time I a little more weight during this period. However I lose them all too after my cycle http://www.dietforums.com/images/smilies/biggrin.png

Do you know that there are also food preferences depending on a person's sex? Men prefer foods like hot dogs, eggs, and meat, which are protein foods. Whereas women reach for chocolate, ice cream and bread. Men have larger amounts of the hormone testosterone and about forty pounds more muscle mass than women. They eat increased amounts of protein to build, repair, and synthesize muscle.

I know that men do have more muscles than women but I didn't know that the we also have different food cravings http://www.dietforums.com/images/smilies/smile.png. It's great to know. Thanks for sharing this info to us kathy.

Right... that's is why men burn calories faster than women. That is also why it is helpful to us women to grow more muscles to help us have a fitter body because weight loss is easier if we have more muscles. I am guilty of reaching for chocolates, ice cream, or any sweets before my cycle as well, but I don't mind at all because I listen to my body and I stop once I have had enough http://www.dietforums.com/images/smilies/wink.png

Those who find themselves reaching for comfort foods frequently should ask themselves if they are truly hungry, or whether they are using food to soothe their mood. For those who are feeding emotions with food, it is helpful to begin to replace the food with healthier activities, such as taking a walk, participating in a favorite form of exercise, or reading a good book. It's alright if you do know when to stop, but there are others who don't. If you cannot stop yourself from eating at all, go for a healthier choice that will give your body more vitamins, energy, and fiber.

Very well said kathy! Depression and stress cannot be avoided so when you are under that state, always reach for healthy foods like fruits and avoid carbo and junk foods. Your weight gain will add up to your depression and stress if you don't watch what you eat. Do not compromise your health and weight so choose to eat right all the time.

I also agree on the "hormonal changes" reason especially for women. I noticed that I'm always craving for food during my time of the month and sometimes struggle to fight my cravings.

Just to share, I brush my teeth or gargle mouthwash every time I feel the urge to eat out of schedule, especially if I'm craving for chocolates.

You are absolutely right sasa!

We have this "comfort food" when we are stress and depress and most of the time those comfort foods are not so good for our health. No matter what you're feeling be sure to eat right.