It’s 3
p.m. and you’re experiencing that all-too-familiar afternoon slump. It brings
on a fierce sugar (or salt or caffeine) craving. You’re not alone. Many people
deal with cravings on a frequent, even daily basis.
Believe
it or not, food manufacturers often create foods with the goal of igniting that
cycle of addiction in consumers. They aim for the “bliss point” in a product.
This is the point at which the eater experiences the ultimate pleasure, with
not too much and not too little salty, sweet, and fatty flavors. These
combinations are particularly hard to resist, and your brain reacts in a
similar way as with cocaine and other drug addictions.
While
succumbing to cravings may seem inevitable in the moment, there are a few
simple things you can do to control them. Here are 10 ideas to get you started.
1. Plan ahead
There’s
no better way to handle cravings than planning your meals and snacks ahead of
time. If you have a healthy meal and snacks packed and ready for you at
lunchtime and in the afternoon, you’re far less likely to grab a leftover piece
of pizza, order French fries, or eat the sweets someone brought in to the
office.
In other
words, you will reduce your “food cue reactivity.” This is what researchers call
your susceptibility to being influenced by the food smells, advertisements, and
conversations surrounding you every day.
Try to
plan out each week’s meals on Sunday, or the day before your workweek starts.
Go grocery shopping for what you need. Then prepare large batches of easy foods
like brown rice, beans, stir-fried or roasted vegetables, or cold salads. Use
food storage containers, mason jars, or foil to pack up serving sizes that you
can grab in the morning on your way out the door. Fruits like apples, bananas,
and oranges travel well and can be kept on your desk, making them easy
afternoon snacks.
2. Shop the perimeter
The
perimeter of the grocery store typically includes the produce, dairy, meat, and
fish sections. This is where you’ll find real foods, rather than highly
processed food products. When you go shopping, try to purchase items only from
these sections. If a food item has more than a few ingredients on the label (or
ones you can’t pronounce), don’t buy it. This is a key step in transitioning
your diet to whole foods.
Over
time, your body and palate will get used to:
- fresh vegetables
- fruit
- grains
- proteins
You’ll be
getting all the nutrients you need from these healthy foods, so your cravings
for the fake stuff will start to diminish. It may take a few weeks, but
eventually it won’t even taste good to you!
3. Eat healthy fats
One of
the most common nutrition myths is that fat makes you fat. In fact, your body
needs fat! However, there are many different types of fat. You should avoid
trans fats and limit saturated fats, but heart-healthy fats like nuts and
avocado will help you feel full and reduce cravings.
Have a
handful of mixed nuts as an afternoon snack. Or you can make a homemade salad
dressing with olive oil and vinegar. Adding fresh guacamole or a fatty fish
like salmon to your day is also a great way to incorporate healthy, filling
fats.
4. Eat enough protein
Protein
makes you feel full, often more so than other macronutrients like carbs. Fill
your diet with healthy sources of protein including:
- fish
- beans
- vegetables
- nuts
When
you’re full, there’s less room — and less desire — for junk food.
5. Try fruit
Fruit has
sugar, but it has a lot of vitamins, antioxidants, and water, too. It also
contains fiber, which slows and balances out the effects on your blood sugar.
This prevents the sugar crash. Once you wean yourself off of manufactured
sugar, fruit will taste a lot sweeter and more satisfying to you. Grab a bowl
of berries or a piece of watermelon if you’re craving something sweet.
6. Taste the rainbow
Add some
new and different foods to your routine. The more varied your diet, the less
likely you will get bored or crave junk food. For example, add a new green to
your salad (mustard greens, anyone?), or try a new type of fish this week like
tuna.
Bonus:
Eating diverse foods of many colors boosts your overall health and helps with
disease prevention, too. Examples include purple potatoes, red beets, orange
carrots, and green kale.
7. Think about junk food differently
A 2013
study showed that when people were trained to look at and interpret one of
their most-craved junk foods in a negative light, desire for it lessened.
Participants were asked to view the craved food as if:
- they were already feeling very full
- they just saw the food item sneezed on
- they could save the item for later
- they were told about negative consequences of eating the food (stomachache, weight gain)
Your mind
is much more powerful than you might think. It can’t hurt to experiment!
8. Focus on adding healthy foods
A study
in the journal Nutrients showed that focusing on the positive side of healthy
eating is more effective than focusing on the need to remove junk food.
The more
healthy foods you add in, the easier it will be to crowd out the unhealthy
ones. Stay positive!
9. Work on stress management
There’s
almost always an emotional component behind cravings. Sure, you really need the
brownie because you like the flavor. Or your blood sugar is low and you need an
energy boost. You’re more likely to grab the Cheetos or leftover cookies when
you’re upset or stressed by something.
Consider
how you may be eating (or drinking) as a way to stuff feelings, distract
yourself, or procrastinate. Try to be compassionate to yourself and do some
gentle exploration. Practice redirecting yourself when you feel the urge to
reach for food instead of doing what needs to be done, or saying what needs to
be said.
Healthy
stress management tools include:
- taking a walk or run
- yoga
- meditating for a few minutes
- taking some deep breaths
- talking to a trusted friend or family member
- doing something creative like painting
- journaling
Experiment
and find what works best for you. If your stress feels overwhelming, talk to
your doctor or a mental health professional. They can offer emotional support
and suggest other effective, healthy, non-food coping methods.
10. Get more sleep
Most
people don’t get nearly enough sleep. And while you’re probably aware of the
effects on your mood or energy level, you may not know that lack of sleep is
also thought to play a big role in junk food cravings. A recent study in Sleep
showed that sleep restriction resulted in more hunger and less ability to
control intake of “palatable snacks.”
So make
the effort to turn in a little bit earlier every night. You might also want to
stop eating a few hours before you intend to go to bed. A full stomach can
cause indigestion and interfere with your ability to fall or stay asleep.
The takeaway
Although
our brains are wired to eat a variety of foods, junk food may reduce this
desire. This can trap you in a vicious cycle of unhealthy eating. The more you
eat junk food, the more you crave it. By following the simple steps, you can
break the cycle today and lead a healthier life.
Erin
Moore
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