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Food cravings can mean the death of many of your nutrition goals. Even the most dedicated can find themselves slipping and giving into the gnarling voice of their cravings.
Sugar and salt seem to be the most craved, with sugar in particular, being so addictive that willpower and intellect alone have little to do with pushing it away. You can only willpower your way through a sugar craving so many times until you eventually give in and throw all caution to the wind.
There are many reasons of why sugar can feel like it has a stranglehold on you — stress, nutrient deficiencies, imbalanced blood sugar, food memories, poor relationship with food, not enough sleep, and not being mindful of what you are eating. This is only naming a few of the reasons.
There is a belly-mind connection and it is much stronger than your willpower in the long run.
And because of this belly-mind connection, it is super important to address a layer of reasons of why you may be struggling with your cravings. Some of those layers may feel very challenging to move through, while other may feel a bit easier and more direct.
When starting a successful habit change, you want to focus on those low hanging fruit layers — those easy to grasp and where you can see quick results. Not only does it help to get the ball rolling, but it is also super motivating to see quick results.
Changing your relationship with food and the memories associated with your cravings can prove to be a little bit more challenging and typically demand deeper mental and emotional work. You can start here, but it might be easier to make some simple nutritional changes. This will help to decrease the physical and nutritional issues that may not be associated directly with your relationship with food.
Here are 7 easy tips that can begin to ward off cravings and balance your blood sugar:
- Drink more water. Let’s start with a simple one. The more dehydrated you are, the more difficult it is for the body to metabolize glycogen (stored glucose) for energy, so our bodies crave sugar to provide us with a quick source of energy when we actually just need to drink a little more water.
- Add in cinnamon. This spice helps your body control the amount of sugar in your blood, evening out the highs and lows that lead to cravings. One study found those who took 3g of cinnamon a day maintained lower blood sugar levels after a glucose-tolerance test than those who did not take the cinnamon. And, your sugar cravings can drop immediately after consuming something with cinnamon!
- Eat your bitter foods. Research has found that consuming bitter foods shuts down the receptors in your brain that drive you to desire and consume more sugar. Bitter foods and plants can help slow the absorption of sugar and regulate blood sugar levels. You can eat foods such as dandelion, citrus peel, artichoke leaf, licorice root, and even burdock root. Or, you can make it super simple and use a tincture of bitters either before or after your meals (this helps with digestion too!). My favorite bitter tincture is by Urban Moonshine.
- Try spinach extract. Spinach extract, also known as Appethyl, is actually a weight loss supplement. It contains thylakoids, which consist mostly of proteins, antioxidants, and chlorophyll. Spinach extract has been shown to delay fat absorption (but not total inhibit it) and increase the activity of the hormones that reduce appetite and hunger.
- Say no to the small bites. Feel a craving coming on? Don’t eat the small bites here and the small bites there. Those first few bites are inevitably the most tasty and your brain is going to be triggered by indulging in just a few bites. Not to mention, this creates a mindset of deprivation and can actually make you crave harder and jeopardize your relationship with food.
- Avoid getting too hungry. Make sure to eat regularly and not allow yourself to get too hungry. Fasting is all the rage and everyone seems to be either doing it or wondering if they should do it. Fasting can be super beneficial to help with cleaning out damaged cells, in order to regenerate newer, healthier cells (autophagy) but when you fast for too long, it can create a great imbalance in your blood sugar, causing hunger and cravings. If you are choosing to fast regularly, keep your time frames on the shorter side, aiming between 12-16 hours. If you are a woman, keep those time frames in the 12-14 hour range.
- Make it hard to get. This is technically a behavior change, but it falls right in line with nutritional behavior changes. One of the first line of defenses when making a habit change is to make what you want hard to get. That could be by placing it out of sight and out of mind, placing it in the highest cupboard of the kitchen (needing a step stool every time you want to get it), or even not buying it at all and only being able to get it by going to the grocery store. When you create a challenge or obstacle and it is not so easy, this delays the food to mouth time AND it also gives you more time to think about the choice that you are making. Sometimes simply creating space and time can be enough to allow you to decide that the craving is just not worth it!
Getting rid of cravings can be super complex and has many layers attached to it. Often, you have to dig and uncover those layers to get to the root cause of what is causing your cravings in the first place. This is where a coach and support system can help guide you on your journey. Are you ready to finally uncover your layers? Click here to learn more about my signature “Break Your Plateau” health coaching program!
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