We’ve all experienced the uncontrollable anguish of certain types of food at one time or another. We’ve all been there, going for ice cream at 3am or junk food at 7pm, right? Food cravings come in all shapes and sizes, but unfortunately, they’re all poorly timed. You may start to think, “This is weird,” when you find yourself craving something sweet even though you just had a heavy meal, but it’s actually not that bad. Food cravings are actually your body’s way of signaling that it needs certain nutrients. But before we understand the meaning of each desire, let’s first understand what factors cause this overwhelming desire.
5 factors that cause appetite
Several factors are involved in the sudden onset of cravings, and understanding them is the first step to controlling unpredictable appetites. Here are some of the main causes of cravings and some helpful tips to overcome them.
1. Lack of sleep
Our bodies regenerate energy while we sleep, and when we don’t get enough sleep, our body’s hormonal balance changes. This imbalance causes the body to eat more to keep energy levels high, thereby causing cravings. The reason we crave sweets at this time of year is because the sugar in sweets raises blood sugar levels, giving us an instant energy boost.
2. Vitamin deficiencies
The basic reason for eating a wide range of foods is that our bodies require essential nutrients to continue functioning. If you’re not feeding your body enough vitamins, protein, fiber, fat, magnesium, and other nutrients, cravings will inevitably occur as your body seeks out what it’s missing. Therefore, the best way to keep your appetite at arm’s length is to make sure you consume a variety of foods that provide the right nutrients your body needs to function properly.
3. Unhappy Got
The gut is the center of production for the “feel-good” chemical serotonin. To maintain comfortable levels of serotonin, your intestines need to be in top condition to absorb nutrients from food and pump serotonin through your gastrointestinal tract. This process is highly dependent on healthy levels and proper balance of good bacteria. But if your diet isn’t very healthy, bad bacteria can overwhelm the good bacteria, which can lower serotonin levels and cause food cravings. Fostering a healthy balance of good bacteria by eating fermented foods, taking probiotics, and adopting good gut habits are key to calming your appetite.
4. Dehydration symptoms
Thirst and hunger cause similar feelings in the mind and can cause confusion. One of the best ways to keep your appetite at a safe distance is to make sure your body is properly hydrated throughout the day. Drinking water regularly not only flushes toxins from the body, but also ensures overall health.
5. Experience emotional turmoil
Sadness, boredom, and high stress levels are all emotional situations that can immediately make you reach for comfort foods in your kitchen pantry. Some studies have shown that high stress levels can cause cravings for sweets, ultimately leading to weight gain and increased waist circumference. However, food cravings are usually short-lived, so choosing a healthy diet or indulging in some activity can help you avoid eating junk food and other unhealthy foods.
Anatomy of 7 appetites and how to overcome them
There are actually two types of food cravings: selective and non-selective.
Selective food cravings are cravings for specific foods, which can be the person’s favorite foods such as chocolate, french fries, ice cream, or meat. On the other hand, a non-selective desire is the desire to eat anything. However, while this can be a result of true hunger, it can also be a sign of thirst. But have you ever thought about what these cravings mean and how they are caused?Here we will explain what each one is trying to tell us and how to overcome it.
1. Sweet
When you want something sweet, your body is telling you that your blood sugar levels are low and that you need energy right away. The only problem is that reaching for a donut or candy to satisfy this craving can cause your blood sugar levels to spike, followed by a sugar crash and trigger another sweet craving. So, the best way to avoid this awkward situation (especially if you are watching your weight) is to drink water first and then eat fruits along with protein-rich foods like curds, nuts and seeds.
2. Salty
Some people may crave foods such as chips, mixes, or savory snacks because of their salty taste. Sometimes it comes from boredom, but the cravings can also be related to low electrolytes, dehydration, adrenal fatigue, and fatigue. Excessive sweating from overexertion can also cause sodium levels to drop, resulting in cravings. So, the next time you have a craving for something salty, first you need to stay hydrated and then include foods like nuts and seeds in your diet.
3. Oily foods
It’s not uncommon to have a craving for oily or fried foods. If you have such cravings, it could be a sign of essential fatty acid deficiency. Therefore, if the desire to eat fried food persists, it is best not to indulge and follow healthier alternatives. Adding good fats and oils to your diet, such as avocados, nuts, nut butters, flaxseed, coconut oil, and salmon, are some of the best options for curbing greasy cravings. Avoiding trans fats, MSG, margarine, fast foods, and processed foods not only reduces your appetite, but also protects you from heart disease, stroke, diabetes, and other chronic diseases.
4. Carbs/Junk Food
Does the thought of eating delicious pasta, garlic bread, noodles, or crackers cross your mind?! This craving is a sign that you need to add more fiber to your diet to improve blood sugar control. Carbohydrate and junk food cravings are primarily caused by symptoms such as low blood sugar, insulin resistance, chromium deficiency, and fatigue. To control this craving, you may need to eat more fruits and vegetables rich in magnesium, such as bananas, apples, spinach, broccoli, and celery. Eating small, frequent meals is also a good way to curb these cravings.
5. Sour foods
When you crave unripe mangoes, pickles, tamarind, and other sour foods, your body is telling you that your gut is out of balance. The main causes may be acidity or improper digestion, high intake of fatty foods, or you may have experienced a lot of stress recently. To curb this craving, simply drink hot water with a squeeze of half a lemon or add citrus fruits or watermelon to your diet.
6. Chocolate
One of the most common cravings of all time is chocolate. Craving for chocolate means magnesium deficiency. Deficiencies in chromium, B vitamins, essential fatty acids, and even emotional issues and stress can also be reasons for craving chocolate. Chocolate is a rich source of magnesium, and the best forms come from 100% cacao. Adding 70% dark chocolate with whole grains, which are rich in vitamin B, and getting enough sleep to relieve stress can all help curb chocolate cravings.
7. Spicy food
When you crave spicy food, it’s your body’s signal to cool down. It may seem strange, but eating spicy food causes sweating, which can be helpful if your body is overheated. Congestion and weakened immunity are also some of the reasons for craving spicy foods. How can I overcome my appetite? Initially, you can cool down by drinking a glass of water, but in the long run, you can start by incorporating stimulating foods and spices such as cinnamon, cloves, ginger, garlic, turmeric, and pepper. However, we recommend avoiding spicy sauces such as Sriracha or Schezwan.
summary
Who would have thought that cravings could mean so many things?! Well, it’s important to pay attention to these cravings. Because that’s how our bodies send important messages to us. So, the next time you feel like succumbing to them, you should think again and snack on some of the healthier alternatives we have mentioned. Your body will definitely thank you.
