Food cravings can seem impossible to resist. The intense desire for specific foods like chocolate, crisps, or biscuits can sabotage even the most meticulously planned diet.
However, giving in to cravings for unhealthy food too often can negatively impact health and wellbeing over time. That’s according to Dr Donald Grant, a GP and senior clinical advisor at The Independent Pharmacy, who has explored what causes food cravings and how people can reduce its effects.
Food cravings – what are they?
Dr Grant said: “A food craving is defined as an intense desire to consume a specific type of food. This urge feels difficult to control, different from normal hunger. There are several theories behind what triggers this intense longing, which can lead to weight gain if not managed correctly.
“Physiologically, cravings may arise due to nutritional deficiencies or hormonal fluctuations. For example, women often experience chocolate or other sugary food cravings around menstruation when serotonin levels dip. Emotionally, cravings may occur as a response to stress, anxiety, boredom or other triggers.
“Other craving triggers include dehydration, weight gain, habit or poor sleep. Understanding what’s causing these triggers could help people avoid overeating and unnecessary weight gain.”
How to stop food cravings
Dr Grant said: “Getting control over difficult food cravings involves making dietary and lifestyle changes as well as using psychological techniques. A mixed approach can help reduce how often and how intensely you feel cravings, helping to support health goals.”
Adjust your diet
Dr Grant said: “Adjusting eating patterns and food choices lays the nutritional foundation for curtailing cravings. Following a balanced diet ensures adequate intake of nutrients that help regulate appetite. Getting enough protein, healthy fats, complex carbohydrates, vitamins and minerals prevents physiological cravings triggered by deficiencies.
“Focus on incorporating more whole, unprocessed foods like fruits, vegetables, nuts, seeds, eggs, fish, and legumes. These provide nutrients, protein, fibre and healthy fats to induce satiety.
“Limit intake of refined sugar, salt, processed foods and junk foods which spike blood sugar and trigger reward pathways in the brain. Moderating caffeine and alcohol intake can also help smooth out energy and mood swings.”
Lifestyle changes
Dr Grant said: “Making positive lifestyle adjustments helps stabilise hormones, energy levels and emotions that influence cravings. Chronic sleep deprivation disrupts hormones which regulate hunger. Getting seven to nine hours of quality sleep supports healthy appetite control and curbs cravings.
“Establish a regular sleep-wake cycle by going to bed and waking up at consistent times. Follow good sleep hygiene practices like limiting electronics before bed, using blackout curtains and creating a restful environment.
“High levels of stress trigger the release of cortisol and inflammatory compounds that activate the reward and craving pathways in the brain. Regular exercise, meditation, yoga and social connection help manage stress levels.”
Cognitive behaviour strategies
Dr Grant said: “Unhealthy thought patterns often drive emotional eating and cravings for comfort foods. Cognitive behavioural therapy (CBT) aims to reshape unbalanced thinking.
“Keep a food thoughts journal to identify situation triggers, emotions and craving thoughts. Challenge craving statements like ‘I need something sweet’ and replace them with more realistic thoughts like ‘this craving will pass’. Over time, these mental habit changes reduce the motivation to give in to food urges.
“Behavioural strategies like conscious breathing, visualisation or calling a friend when a craving strikes make impulsive eating less automatic.”
Mindful eating
Dr Grant said: “Mindful eating cultivates present moment awareness while eating to recognise physical hunger and fullness cues over emotional and habitual eating triggers. Practise mindful eating by noticing the colours, smells, flavours, textures and even sounds of food. Chew slowly and put down utensils between bites to prevent mindless overeating.
“Check-in periodically during the meal about hunger levels on a scale of one to 10. Stop eating when moderately full at a five or six rating.
“Overall, gaining freedom from food cravings is possible by making targeted lifestyle changes and employing science-backed psychological strategies. Still, creating new habits and coping mechanisms takes time.”
Weight loss injections
Dr Grant said: “For individuals struggling with persistent food cravings and weight management, weight loss injections may be an option. These injections work by mimicking hormones that regulate appetite and blood sugar levels.
“GLP-1 receptor agonists help slow stomach emptying, increase feelings of fullness and reduce cravings, making it easier to control food intake. These medications are typically prescribed to individuals with obesity or weight-related health concerns and should only be used under the supervision of a healthcare provider.
“While weight loss injections can be effective, they work best when combined with healthy dietary choices, regular exercise, and behavioural strategies. It’s important to discuss potential side effects and suitability with a medical professional before considering this option.”