Food cravings are common, but for many trying to reach their health goals, they can be a major hurdle.
The urges can be triggered by various factors including nutritional deficiencies and hormonal fluctuations, according to Dr Grant, GP and Senior Clinical Advisor at The Independent Pharmacy.
Left unmanaged, these cravings can slowly start paving the way to weight gain, but the right measures can bring them under control.
"Physiologically, cravings may arise due to nutritional deficiencies or hormonal fluctuations," noted Dr Grant.
"For example, women often experience chocolate or other sugary food cravings around menstruation when serotonin levels dip."
Emotional triggers include stress, anxiety and boredom. Other factors contributing to cravings include dehydration, weight gain, habitual eating patterns and poor sleep quality.
Managing cravings starts with dietary adjustments that provide a nutritional foundation for appetite control.
"Following a balanced diet ensures adequate intake of nutrients that help regulate appetite," says Dr Grant.
He recommends incorporating whole, unprocessed foods like fruits, vegetables, nuts, seeds, eggs, fish, and legumes.
These foods provide nutrients, protein, fibre and healthy fats that induce satiety. Limiting refined sugar, salt, processed foods and reducing caffeine and alcohol can help stabilise blood sugar levels.
Lifestyle changes also play a crucial role in managing cravings by stabilising hormones and energy levels.
Dr Grant emphasises that quality sleep is essential. He noted: "Getting seven to nine hours of quality sleep supports healthy appetite control and curbs cravings."
He recommends establishing a consistent sleep schedule and practising good sleep hygiene.
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To help identify triggers and emotions behind cravings, Dr Grant suggests keeping a food thoughts journal.
Another technique is to challenge statements like "I need something sweet" with more realistic thoughts such as "this craving will pass".
Mindful eating cultivates present-moment awareness while consuming food, helping to recognise true hunger cues.
"Practice mindful eating by noticing the colours, smells, flavours, textures and even sounds of food," advised Dr Grant.
He suggests chewing slowly and putting down utensils between bites to prevent mindless overeating.
Periodically checking hunger levels during meals can also help identify when to stop eating.
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The urges can be triggered by various factors including nutritional deficiencies and hormonal fluctuations, according to Dr Grant, GP and Senior Clinical Advisor at The Independent Pharmacy.
Left unmanaged, these cravings can slowly start paving the way to weight gain, but the right measures can bring them under control.
"Physiologically, cravings may arise due to nutritional deficiencies or hormonal fluctuations," noted Dr Grant.
"For example, women often experience chocolate or other sugary food cravings around menstruation when serotonin levels dip."
Emotional triggers include stress, anxiety and boredom. Other factors contributing to cravings include dehydration, weight gain, habitual eating patterns and poor sleep quality.
Managing cravings starts with dietary adjustments that provide a nutritional foundation for appetite control.
"Following a balanced diet ensures adequate intake of nutrients that help regulate appetite," says Dr Grant.
He recommends incorporating whole, unprocessed foods like fruits, vegetables, nuts, seeds, eggs, fish, and legumes.
These foods provide nutrients, protein, fibre and healthy fats that induce satiety. Limiting refined sugar, salt, processed foods and reducing caffeine and alcohol can help stabilise blood sugar levels.
Lifestyle changes also play a crucial role in managing cravings by stabilising hormones and energy levels.
Dr Grant emphasises that quality sleep is essential. He noted: "Getting seven to nine hours of quality sleep supports healthy appetite control and curbs cravings."
He recommends establishing a consistent sleep schedule and practising good sleep hygiene.
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To help identify triggers and emotions behind cravings, Dr Grant suggests keeping a food thoughts journal.
Another technique is to challenge statements like "I need something sweet" with more realistic thoughts such as "this craving will pass".
Mindful eating cultivates present-moment awareness while consuming food, helping to recognise true hunger cues.
"Practice mindful eating by noticing the colours, smells, flavours, textures and even sounds of food," advised Dr Grant.
He suggests chewing slowly and putting down utensils between bites to prevent mindless overeating.
Periodically checking hunger levels during meals can also help identify when to stop eating.
Find Out More...