Do you find yourself constantly battling uncontrollable cravings for certain foods, even when you’re not hungry? Then, eventually, you cave. Maybe you find yourself binging on a bag of chips, biscuits, or chocolate. 

When striving to obtain better health, this can feel de-motivating, to say the least. It can feel like we’re continually self-sabotaging. So, why does this keep happening? How can you keep those cravings at bay? 

Well, the good news is you aren’t alone and that there’s often a reason behind our cravings; it’s not always a matter of willpower. Below, we explore the most common reasons for cravings and how you can fix them.

Reason 1: Nutritional Deficiencies

When your body lacks essential nutrients, it may trigger cravings as a way to signal that it needs specific vitamins or minerals. For example, craving red meat may indicate an iron deficiency. Meanwhile, a desire for sugary foods could suggest a need for more complex carbohydrates or energy-boosting B vitamins.

So, what can you do about it? Well, it might be worthwhile to get some blood testing done to explore potential nutritional deficiencies. On the other hand, you could also take a closer look at your diet. Are you missing any essential nutrients? You’ll want to ensure you’re incorporating a variety of whole foods, including veggies, fruits, whole grains, lean proteins, and healthy fats, to get the nutrients your body needs to function at its best.

Reason 2: Emotional Eating

Many people turn to food as a way to cope with stress, anxiety, boredom, or other negative emotions. When you’re feeling down or overwhelmed, it’s easy to reach for comfort foods that provide a temporary sense of relief or pleasure. Does this sound familiar?

If so, it comes down to breaking that cycle. Try to become more aware of your triggers and develop alternative coping mechanisms. For instance, when bored, have a go-to activity to fill that time (like meditating, reading, or going for a walk). You may also want to consider practicing mindful eating by paying attention to your hunger cues and savouring your food without distractions. This means not watching TV or scrolling your phone while eating. 

Reason 3: Lack of Sleep

When you’re sleep-deprived, your body’s hunger and satiety hormones (ghrelin and leptin) can become imbalanced, leading to increased appetite and cravings for high-calorie, sugary, or fatty foods. Luckily, the fix here is easy! Prioritise sleep by getting 7-9 hours of quality sleep each night. If you have trouble sleeping, explore your sleep rituals, routines, and environment. Sometimes, a new pillow or even some earplugs can help you get the rest you need.

Reason 4: Habit or Conditioning

Sometimes, cravings can result from learned behaviors or associations. For example, if you always have dessert after dinner or snack while watching TV, your brain may start to expect and crave those foods in those specific situations.

So, what can you do? Well, we’ve got to break that habit cycle. For example, if you crave something sweet after meals, try having a piece of fruit or herbal tea instead. Gradually, you can rewire your brain to associate new, healthier habits with those triggers.

Reason 5: Restrictive Dieting

Ironically, overly restrictive diets can actually increase cravings and lead to binge eating. When you deprive yourself of certain foods or drastically cut calories, your body may perceive it as a threat to survival and trigger intense cravings as a response. 

If you’re striving to lose weight, know that slow and steady is always the name of the game. While a calorie deficit is necessary, aim for a deficit that allows for half a pound or a pound to be lost each week. This will still keep you on track but won’t have you combating extreme cravings throughout the process.

Uncontrollable cravings can be frustrating, but understanding the underlying reasons behind them can help you develop strategies to manage them effectively. By focusing on a balanced diet, practicing mindful eating, prioritizing sleep, breaking habit loops, and avoiding restrictive dieting, you can take control of your cravings and maintain a healthier relationship with food.

If you’re curious about other ways you can enhance your health and wellness, your Finsbury Park chiropractor has a few ideas! Schedule your FREE discovery call. BOOK NOW.