Food cravings are something we can all relate to. Perhaps you have had a craving for a certain food out of the clear blue. Maybe seeing a picture of it led to the trigger. We also associate various foods with certain activities, such as getting popcorn and soda at the movie theater. Perhaps we have warm memories of childhood and fresh baked chocolate chip cookies. You may have just been triggered by the few sentences that I have written.

What do you do with food cravings?

However, once you have these cravings, what do you do with them? Are you someone who eats what you want when you want it? Maybe you deny yourself those items, or on the opposite end of the spectrum you eat way too much of it. The information in this blog comes from an article that was in the New York Times on 1/10/22.

Many people blame binging on a certain food on their laziness or lack of willpower. In reality, giving in to a food craving is based on a complex network of neurons in the brain. Also in play is the reward center of the brain, hormones that control appetite, conditioning (ie. popcorn at the movies). These foods may also be sitting in your pantry so you have easy access to them.

Triggers

If we smell food baking it triggers our food cravings as well as memories associated with that food. We all crave comfort foods in times of stress. Feeling good can also produce certain cravings, such as being at a birthday party and having cake. These comfort foods typically have all kinds of fats, carbohydrates, sugar and salt, which can impact the brain. We might still crave these items even if we are full.

Food restriction

Have you ever noticed that if you restrict a certain food that all you do is think about it? Restricting can also lead to overeating. Remember, cravings for sweet or salty foods are normal. Don’t beat yourself up for having them. Being mindful and accepting that these are normal can help you become more aware of your cravings. Is there something emotional that is going on? Or if you are just craving it and the craving won’t go away, can you eat a single portion of that item vs. overeat?

Interesting studies

In a recent study, Dr. Mann (runs health and eating lab at University of Minnesota) gave participants (all chocolate lovers) a box of chocolates. She told them that they had to wait 10 days before they ate any. Half of the subjects ate a normal diet and the other half restricted their diet. At the 10-day mark, those who restricted ate more of the chocolates. This is an example of how diets fail. Those who diet think about food and crave more food than those who don’t.

In another interesting study by Dr. Forman at Drexel University, participants were given a box of Hershey’s Kisses and told to carry them all day for 2 days. The first group of the subjects was told to ignore their cravings. The second were told to be mindful, be aware of them, and to accept it as normal. Finally the third group (control group) wasn’t given any recommendations at all. They found that 30% of those who were in the control group ate the kisses. Nine percent of those told to ignore their cravings ate them. Surprisingly, no one in the group who was told to accept the cravings as normal ate them.

In Dr. Forman’s follow up study ten percent of those who used mindfulness and acceptance were able to maintain a weight loss of 10 percent after 3 years. He also said that, “It benefited their well-being and emotional state too.”

Mindfulness tools for help with food cravings

Urge surfing

Cravings are like the waves in the ocean. They can get intense for a while, but eventually they calm down. You can also use this with your thoughts and feelings using these 4 steps:

Name your craving

For example I want some potato chips, cookies, cake, ice cream, etc. Whatever it is that you desire.

Notice it

As you are feeling this urge, what feelings or emotions are coming up? Where in your body do you feel the craving? Do you want to go get the food?

Practice openness

Don’t try to get rid of this craving, just accept that this is where you are at this moment in time. It may be different in the next moment

Notice what happens next

Be aware as the urge rises, levels off and then subsides. Has your craving decreased at all in intensity?

Just like the waves in the ocean. If they are coming at you, you can’t stop it. Do you want the wave to knock you over? Or are you going to surf the wave and ride it out?

How much do you need to satisfy food cravings?

Many people eat food mindlessly. Have you ever sat down in front of the TV with a bag of chips? Most people will eat more than intended in this kind of situation. However if you are more mindful and aware of what you are eating it will make a huge difference. How about taking that same bag of chips and pulling out one at a time. Notice each bite, the saltiness, the flavor and how delicious it is. Savor them as you eat them. If you do this, you will most likely eat much fewer chips while satisfying your craving.

So instead of denying your self these delicious foods, have a small amount and enjoy them. You are much less likely to overeat.

If overeating or cravings is something you struggle with, there are many other tools that can help. Please give me a call at 713-304-6554 if I can help you out.

Take care,

Debbie