It’s hard to match the satisfaction junk foods offer people in Houston, TX. Most diet foods pale by comparison and fail to satisfy cravings. Cravings start in the brain. It’s part of the body’s reward system. Hunger pangs begin in the hypothalamus, located at the base of the brain. The center of the brain contains the reward system. It helps keep people alive and guarantees the continuation of the species. Those systems control eating, sleeping, sex drives, and the fight or flight response. It triggers the release of dopamine, the feel-good hormone. Sugar is one trigger. Your memory of emotional moments also triggers cravings.
There are also selective and nonselective cravings.
Selective cravings are specific. If you’re experiencing a difficult time, your comfort food is a selective craving. Nonselective cravings are broader. If you’ve just worked out and are famished, anything that fills that gnawing hole in your gut will do. The messages can be confusing in this area. If you’re dehydrated, sometimes you think you’re hungry. That hunger is usually for juicy foods like Popsicles. It’s easy to fill that need without adding calories. Drink a glass of water and wait. If you feel satisfied after a few minutes, you weren’t hungry. You were thirsty.
Overcome emotional cravings by identifying what draws you to that food.
Some people head for crunchy food when they’re angry. That crunch helps release their anger and gets them back in control. Food like pretzels, chips, and crisp cookies often satisfy that urge. How do you overcome that? Fresh vegetables offer the same crunch. They don’t have the salty outside that drives people toward chips and pretzels, but you can overcome that drawback. Create a dip from yogurt or hummus that has a slightly salty flavor. If you want that comforting taste of mashed potatoes when you’re sad, consider making a mixture of mashed cauliflower and potatoes. You won’t notice the difference.
There are healthier options to fill your cravings.
Do you crave something sweet when you’re tired? Keep watermelon chunks, cantaloupe, or berries ready to eat. Crunchy food substitutes include popcorn, nuts, and trail mix. Does a specific food remind you of home and safety? Alter the recipe to create a lower-calorie version. Use spaghetti squash with a fresh tomato sauce topping flavored with herbs. One quick fix is to use a can of chili-ready tomatoes and one of stewed or diced tomatoes. Boil it down for a low-calorie, healthier option.
- Give up food with added sugar for a few weeks. It breaks the cycle of requiring more and more sugar to get the same rush. You’ll be surprised how fresh fruit now tastes sweeter and satisfies cravings.
- Health issues or hormonal changes can cause cravings. Women who need iron often crave chewing on ice cubes. Hormone changes may trigger cravings for sweets or comfort foods.
- You might feel hungry even if you also feel full. Lack of sleep causes the body to produce more ghrelin—the hunger hormone—and less leptin—the satiety hormone.
- Stress can cause cravings. People under stress often eat to help keep their mind off the problem and keep themselves busy. Instead of eating, try exercising.
For more information, contact us today at Reggie C. Fitness