Monitoring portions and exercising self-control are key ways to keep the pounds at bay
It’s 4 p.m., the time of day when many people begin to search for food. But not just any food: only a chocolate bar, a bowl of ice cream or a bag of salty chips can curb your craving.Unfortunately, if you’re trying to shed excess pounds, frequent indulgences can be a source of weight gain.
Food cravings, defined as an intense desire to eat a specific food even when not hungry, are more common than you might think. Studies show that 52 to 97 per cent of people report food cravings, women more often than men.
Contrary to popular belief, most people don’t crave only carbohydrates such as bread, pasta and potatoes. Most desire foods that offer carbohydrate plus fat and sometimes protein.Women tend to crave chocolate, ice cream and cookies while men are more likely to yearn for French fries, burgers and potato chips.
The exact cause of food cravings is unknown, but there have been a number of theories. They may arise in an attempt to feed your body a nutrient it lacks. They may also be a way to increase levels of “feel good” brain chemicals such as serotonin and endorphins. That 4 p.m. craving for sweets may also be your body’s response to low blood sugar and hunger – its way of telling you it needs fuel.
The fact that you crave cookies or candy may have to do with what you’re accustomed to eating or what’s readily available.
Others contend that food cravings are a psychological response to boredom, stress, depression and anxiety. Craving a food becomes a way to soothe away negative emotions.
The deprivation involved in dieting is also believed to trigger food cravings by prohibiting rich, high-calorie foods. The elimination of favourite foods is often cited as the reason for breaking a diet and overindulging. While some studies suggest that dieting increases cravings, others report that monotonous diets reduce food cravings.
The current study was part of a one-year, randomized, controlled trial called the Comprehensive Assessment of Long-term Effects of Reducing Energy (CALERIE) study.
The 32 participants were overweight but otherwise healthy women, aged 20 to 42, who had been assigned to one of two diets that differed in glycemic load, a measure of how quickly carbohydrates in the diet are converted to blood sugar.
Over six months, women completed food craving questionnaires that noted the foods craved, the frequency and strength of cravings, and how often they led to eating the desired food.
The results indicate that cravings don’t go away during dieting. At the beginning of the study and after six months of dieting, more than 90 per cent of women reported cravings. The types of foods craved also did not change after six months of calorie restriction.
Chocolate was the most commonly reported “strongest craved” food, followed by salty snacks, ice cream and cookies and cakes.
Interestingly, participants who lost the most weight craved foods that were higher in calories compared to people who shed fewer pounds. Despite craving more calorie-dense foods, successful weight losers reported giving in to food cravings less frequently.
When it comes to losing weight, it seems it’s not how often you crave foods that matters, but how you manage the cravings.
These findings suggest that monitoring the portion size of craved foods, and controlling how often you succumb to cravings, can help predict long-term weight loss.
Give in sometimes
Food cravings don’t have to lead to overeating. Understanding what underlies food cravings – a physical or psychological need for food – will allow you to determine a course of action. The following strategies will help you manage food cravings while still letting you enjoy the foods you love:
Don’t go hungry
Eat every three to four hours – three meals a day, plus snacks – to prevent your blood sugar from dropping too low. Meals should contain carbohydrate, protein and healthy fats.
Don’t deny yourself
If you’re dieting, include your favourite food once per week to prevent feeling deprived. If your food craving is persistent, give in sometimes to prevent your urge becoming more intense.
Downsize portions
Aim for moderation rather than abstinence. Try satisfying your craving with a spoonful or two of ice cream, rather than a whole bowl. If it’s potato chips you crave, portion out a small amount instead of eating right out of the bag.
Choose lower-cal stand-ins
Try frozen yogurt instead of ice cream, air-popped popcorn instead of potato chips, hot chocolate instead of a chocolate bar, ginger snaps instead of cookies.
Exercise regularly
Working out can reduce hunger, relieve stress and distract you from food cravings.
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