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Jan 18, 2016 · Here are 11 simple ways to prevent or stop unhealthy food and sugar cravings. 1. Drink Water. Thirst is often confused with hunger or food cravings. If you feel a sudden urge for a...
- Jillian Kubala, MS, RD
- Eat enough calories. It’s important to fuel your body properly to keep it healthy and functioning at its best. Without enough calories and nutrients, it’s natural that your body signals you to eat, which can cause strong cravings for certain foods.
- Avoid restrictive diets. Picture kicking off a new diet, feeling ready to change your eating patterns and reach new health goals. Unfortunately, just hours or days later, you get stronger and stronger cravings for all the foods you cannot eat.
- Don’t let yourself get ravenously hungry. Although hunger is a natural body cue that shouldn’t be feared, letting yourself get too hungry might increase the risk of strong food cravings.
- Eat filling, nutrient-dense foods. A simple way to keep cravings in check, feel fuller for longer, and stabilize your blood sugar levels is to enjoy foods that promote feelings of fullness.
Cravings can pop up at any moment, but they aren’t always fueled by hunger pangs. Learn more about factors that affect cravings.
- Fenugreek. Fenugreek is an herb from the legume family. The seeds, after being dried and ground, are the most commonly used part of the plant. Fenugreek contains both soluble and insoluble fiber, which can increase feelings of fullness and lead to a lower food intake.
- Glucomannan and other viscous fiber. Dietary fiber, such as glucomannan, may help manage appetite and weight. Glucomannan is present in Konjac, a starchy root vegetable used to make noodles and other foods.
- Gymnema sylvestre. Gymnema sylvestre has long been used in India as an antidiabetes medication, but it may also have anti-obesity properties. Some research from 2012 suggests that Gymnema sylvestre has properties that may help manage blood lipids and other factors that tend to be high in people with obesity.
- Griffonia simplicifolia (5-HTP) Griffonia simplicifolia is a plant that contains 5-hydroxytryptophan (5-HTP), a compound that is converted into serotonin in the brain.
- Drinking water. Share on Pinterest. The body can misinterpret thirst for hunger, and drinking water may help to curb food cravings. The body can misinterpret signals from the brain, and what feels like a food craving may be a sign of thirst.
- Exercise. In 2015, researchers published the results of an investigation into the effects of quick exercise sessions on cravings for chocolate in people who were overweight.
- Mental games. One way to differentiate between cravings and real hunger is to ask questions, such as: Would I eat a piece of fruit? This exercise is called the fruit test.
- Reduce stress. Share on Pinterest. Stress-relieving exercises, such as tai chi, may reduce hunger cravings. Stress can play a role in hunger cravings, and long-term stressors can cause some people to crave foods that are sugary or more calorie-dense.
Jul 18, 2024 · Lack of sleep: “Sleep deprivation and loss can lead to cravings for junk food, and it can also lower inhibitions, making it harder to resist cravings when they do occur,” she notes. Nutrient deficiencies: A lack of essential vitamins and minerals can sometimes manifest as cravings for specific foods.
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5 ways to stop cravings. There are a number of theories about how to help yourself resist a food craving, or even prevent the craving. Drink more water. A study found that drinking 500ml of water...
