What causes Food Cravings?

Understanding the dynamics of hunger and cravings can transform how we approach our eating habits. The truth is hunger regulation is a critical aspect of our lives that we often overlook. We tend to think of cravings as a straightforward signal that demands a reaction rather than recognizing how our choices and behaviors can have a profound impact. When cravings for chips or sweets hit, we frequently believe the only option is to indulge, feeling powerless to resist. We often rely on willpower alone, a challenging battle in the face of intense cravings.

The encouraging news is that there’s a science to hunger and fullness, and we can influence our appetites and cravings.

By making informed choices, we can effectively prevent excessive hunger and overeating while also taking control of our cravings. It’s time to rethink our approach and harness this knowledge for healthier eating habits.

Chocolate and chocolate-containing treats are undeniably the most craved foods. Research highlights an intriguing trend: men often crave savory snacks, while women exhibit a stronger affinity for sweet, high-fat indulgences. Interestingly, fruit emerges as a popular low-calorie option among cravings. As the day unfolds, cravings for high-calorie foods intensify, while desire for fruit wanes.

Cravings can strike unexpectedly and are often ignited by various stimuli—the sight, smell, or mention of a beloved food. For example, an alluring advertisement for chocolate, witnessing someone relish a piece, or even discussing it can trigger an overwhelming desire for that sweet treat. Such triggers can easily draw us in and heighten our cravings.

Several hormones significantly shape our cravings and appetite, and it’s crucial to understand their roles. Progesterone is linked to cravings for carbohydrates and sweets. Cortisol, the stress hormone, can elevate cravings when feeling overwhelmed. Lack of sleep wreaks havoc on our appetite regulation. It boosts the hunger hormone ghrelin while decreasing leptin, which signals fullness. When sleep-deprived, we often reach for more food, especially high-fat and sweet options.

The foods we choose also influence our cravings. A diet high in sugar can disrupt our natural sense of hunger and fullness, paving the way for overeating.

 It’s essential to recognize that food cravings can stem from learned emotional responses aimed at alleviating anxiety, stress, or sadness.

The allure of highly palatable, high-calorie foods can undermine our appetite control, pushing us to eat more than necessary.

 Finally, skipping meals often leads to heightened hunger, which can magnify cravings and lead us to eat quickly and consume more than we would under more balanced circumstances.

 Understanding these dynamics can empower us to make better food choices and maintain a healthier relationship with our cravings.

To conquer those cravings, consider these powerful tips:

 1. Prioritize getting enough sleep because sleep deprivation can trigger hunger and lead to overeating. Lack of sleep can elevate ghrelin levels, making us more prone to eating excessively.

2. Fuel your body with balanced meals, including a breakfast, that includes protein, healthy fats, and fiber from fruits, vegetables, and whole grains. This will keep you full and satisfied while enhancing your focus, mood, and energy levels.

3. Avoid skipping meals. Not only does skipping meals lead to feelings of fatigue, irritability, and brain fog, but it can also lead to overeating at your next meal.

4. Stay well-hydrated by drinking the recommended amount of water daily to combat feelings of low energy and irritability due to dehydration. The US Academies of Sciences, Engineering, and Medicine recommends 15.5 cups (3.7 liters) of fluids daily for men and 11.5 cups (2.7 liters) of fluids daily for women. This comes from water, other drinks, and food.

5. To manage your eating habits effectively, it’s crucial to pay attention to your hunger and fullness signals. The Hunger-Satiety Scale, which rates hunger from 1 to 10, can be a game-changer. Begin eating when you feel mildly hungry (around 3-4 on the scale) and stop when you reach a comfortable fullness (around 5-6 or 7, depending on the scale). This approach not only helps prevent overeating but also keeps you focused, alert, and adequately fueled for the day. By using this scale, you can take control of your eating habits and make informed choices for a healthier lifestyle.

6. Combat stress by engaging in activities that release feel-good hormones, such as exercise, socializing, laughing, and enjoying music. These activities trigger the release of endorphins and dopamine, making you feel good and reducing the urge to indulge in cravings.

 7. Shift your focus: Some food cravings are triggered by certain events or routines. A snack after class – even though you just had lunch, or picking up a donut when you fill the gas tank. Forming a new habit could be as easy as walking in a different direction or choosing a different gas station.

7. When a food craving arises, consider how hungry you are. Are you hungry, or is this an emotional response? Is it time for a meal or just a snack? Consider snacks that benefit your health, such as nuts, seeds, vegetables, fruit, and yogurt. These are foods many of us don’t eat enough of.

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When your stomach is empty, it naturally signals hunger, causing your appetite hormones to drive you toward finding something to eat. This differs from food cravings, which create an intense desire for a specific item—even if you’re not physically hungry.

These sensations are entirely normal. Our cravings are affected by stress and sleep and are influenced by hormones. Researchers also look at other possible influences, such as genetics and gut microbiota composition. Understanding hunger, appetite, and food cravings is complex, and it is essential to recognize that it’s not merely a question of willpower.

Lifestyle plays a significant part in our hunger signals and cravings. Adequate sleep and aiming for balanced nutrition throughout the day will decrease unexpected cravings and support our health in many ways. The encouraging news is that we can adopt effective strategies to manage cravings as we deepen our understanding of nutrition and the impacts of lifestyle and habits.

As a registered dietitian/nutritionist, I invite you to reach out for personalized support. Together, we can find ways to empower you to manage your cravings and enhance your overall well-being. Contact Terry Passano RDN Salisbury University Nutritionist  

1. Harvard T. H. Chan School of Public Health. (2021, April). Cravings. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/cravings/
2. Cleveland Clinic (2022, March) Dopamine. https://my.clevelandclinic.org/health/articles/22581-dopamine
3. Cleveland Clinic (2022, May) https://my.clevelandclinic.org/health/body/23040-endorphins
4. 4. Kaiser Permanente 2024 healthy eating: Recognizing Your Hunger Signals. https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.healthy-eating-recognizing-your-hunger-signals.zx3292
5. Cleveland Clinic. (2020, December 14). Here’s the deal with your junk food cravings. Health Essentials. https://health.clevelandclinic.org/heres-the-deal-with-your-junk-food-cravings/