7 Common Mistakes That Lead To Food Cravings + How To Fix Them
Many of us pledge to ourselves about eating healthy or exercising regularly. But we are often swayed away from these plans by extreme food cravings. Food cravings are often a result of our harmful habits that are rooted deeply in our everyday life. This may increase hunger that contributes to significant weight gain, illnesses, and low motivation. But are these food cravings the real problem? What could be the root cause? Can you fix them and how? Let’s take a look.
Improper Sleeping Habits
(Lack of sleep can trigger food cravings)
Do you know that you are welcoming cravings for food if your sleep cycles are not in check? Poor sleep triggers the production of many hormones such as Insulin, cortisol, melatonin, ghrelin, adiponectin. Many of these hormones can increase food cravings as well. Improper sleeping patterns also affect sugar levels in our blood and at the end of the day, make us feel hungry.
Yoga and other forms of meditation can be of great help in combating stress. Including some carbohydrates in your diet can also assist in improving your sleep and fight stress.
Breakfast that contains healthy fats and protein can keep the cortisol level high and also maintain the amount of insulin for energetic mornings. A great breakfast can help in regulating metabolism and sugar levels in our blood. People who skip breakfast tend to crave sugary foods and fewer vegetables.
So how do you keep yourself active and curb cravings? Include the following in your breakfast.
- Alkalizing vegetables are an excellent choice to be included for breakfast. Example – Leafy greens and carrots.
- Fiber rich foods like kale, cauliflower and Brussels sprouts.
- Moderate amount of healthy fats likes salmon, eggs, and avocado.
- Finally, the most important part – quality protein. Example – Beans, Lentils, Nuts
Bad Eating Habits
(Processed foods can fuel food cravings)
You might be wondering how eating food can make us eat more of it? Well, the simple and complex sugar makes the difference. Our blood tends to absorb simple sugars quickly, But, natural foods contain sugars that take a lot of time getting absorbed into the blood.
When you consume processed foods, sugar levels in your blood surges and as a result insulin is secreted by the pancreas to absorb the sugar and keep sugar levels in check. When cells absorb sugar from the blood, your sugar level will drop. As a result, more insulin is produced, and it disrupts our immune system. The result? Hunger and lack of energy. So, avoid processed foods to combat your cravings.
Microbiomes in Gut
In our gut, microbiomes are present. These are responsible for many of the crucial processes taking place in our body. They aid in fermentation of foods into SCFA, regulation of moods and sleep, attaining a sense of calmness, etc. If microbiomes are not acting in the correct manner, you might feel intense hunger and regular food cravings.
Lack Of Proteins And Other Nutrients
(Include protein-rich foods in your diet to combat cravings)
Our cortisol and blood sugar levels remain stable if we consume food that is rich in essential nutrients. Protein is a necessary nutrient for breakfast. Fill that tummy of yours with grass-based meat, eggs, fish and organic poultry.
Lack Of Carbohydrates
In the strenuous bid to lose weight, most of us tend not to include carbohydrates in our diet. But, we fail to understand that carbohydrates are an essential nutrient for our body. If your diet is extremely low in carbs, it will cause stress, loss of energy, adrenaline problems, etc. This will ultimately create hunger and induce craving. So, it’s necessary to increase whole food-based carbs intake.
Lack of Fiber
Fiber can slow down the absorption and insertion of sugar into our blood. We won’t feel starved if the intake of sugar is low. The best sources of fiber are Brussel sprouts, cabbage, broccoli, flax seeds, nuts and carrots.
As we discussed above, the key to fighting intense food cravings are meals that are unprocessed, plant-based and well-rounded. But, do remember that you can stay completely fit just by eating healthy or avoiding foods high in calories. Exercising on a daily basis is a significant step towards staying healthy, happy and active. If you want to know how to stay fit and healthy, take a look at this Fat to fit infographic. By adhering to the principles listed above you can regulate sugar levels in blood and also combat cravings. At the end of the day, eating healthy and avoiding processed foods can keep your wallet happy as well.
written by Cathy Scarlett