23 Feb Cravings–Why do they seem to control me?
This post is an update from 2017.
It’s late at night, the TV is on, and you have to have ice cream. Or, it’s only two hours since lunch, you couldn’t possibly be hungry, but you can’t resist that pastry. These stories sound familiar because that is what cravings do to you. Your mind knows you don’t need this food, but your body craves it anyway. You know you will regret the extra pounds it puts on, but you feel helpless.
How do I know this? Been there.
Food cravings can be powerful, but you can manage them if you understand what is causing them. One cause of cravings is your body asking for what it needs. I’m the cook for my family and I don’t mind because I get to plan the menu. I ask myself what do I feel like eating, and that’s what I fix. Sometimes I really want red meat, other times I feel like greens. But that’s me. Your cravings might be different. Like chocolate. It’s high in magnesium so it’s possible you’re low in magnesium and craving it.
Cravings and blood sugar
Many times, food cravings come from a drop in blood sugar. When you eat, the food makes it way into your bloodstream as sugar and then you have energy. Great, until an hour or two later when the sugar is removed from your blood. This drop in blood sugar triggers hunger, fatigue, fogginess, and cravings. A sugary snack will be just what your body needs to perk you right back up. Then your blood sugar will drop again and you will crave another sugary food. It’s a vicious cycle. Before you know it, your clothes don’t fit and the high blood sugar is impacting your health. That’s why I avoid sugar as much as I can (but not always).
That’s the solution. You cut back on the sugar you eat. When you eat mostly proteins, healthy fats, and vegetables, your blood sugar does not spike the way it might after a sandwich or other starchy meal. So your blood sugar won’t have far to drop, and it won’t trigger intense cravings.
Sugar is not the only food that spikes your blood sugar. Refined flours will do that too, including wheat, rice flour or tapioca. So minimizing refined flours is a good idea. Also watch out for potatoes and rice–those are better choices than most desserts and snacks, but keeping portions small could help.
Caution: it takes time for your body to adapt. If you want to try cutting out the sugar and starchy carbs, be patient with yourself,. You can try snacking on nuts, olives, or other high protein and/or high healthy fat snack till your cravings start to diminish. Sugar is addicting (don’t we know) so try easing into a low sugar pattern.
I have a system that helps me stay away from the cravings-causing-foods. I try to eat food that looks like the plant it was in its natural state (not food that was made in a plant). If nature gave it to us, it’s likely good for us. If a factory processed it, beware.
I have more systems you could try to keep you on a healthy path. Contact me. I’m a National Board Certified Health and Wellness Coach and a health coaching instructor. Health coaching might be just what you need.
Comments: What do you crave?
Dr. Hyman on ending food cravings
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