How to Curb Cravings

Approximately 90 percent of women and 50 percent of men have food cravings several times a month, nutrition expert Susan B. Roberts reports in "Psychology Today" magazine, and most of those cravings are for snack foods. The fact that cravings are common, however, doesn't help when you're jonesing for a candy bar while trying to lose weight or manage medical conditions like high cholesterol or diabetes. Nutritionists recommend certain techniques to curb your desire for everything from cookies to fries.

Step 1

Switch to healthy, whole foods. If your diet is heavy in processed or fast foods, your body will want more of the same, reports the "Los Angeles Times." When you start to incorporate more whole, unprocessed foods like fruits and vegetables, you naturally train your body to prefer healthier options, explains nutritionist Isobel R. Contento. In addition, whole foods supply protein and fiber, which help you feel full longer.

Step 2

Learn what triggers your cravings. Are you really hungry, or are you feeling stressed, bored or down in the dumps? Many food cravings are emotional, explain Karen Hanson Chalmers and Amy E. Campbell, authors of "16 Myths of a Diabetic Diet." When you're feeling down or stressed, try taking a long walk or calling a friend instead of grabbing an unhealthy snack.

Step 3

Carry a healthy snack with you at all times. The "Times" reports that sugar and starch cravings result from a drop in blood glucose. Don't get caught at work or in school with only the nearest vending machine as an option. Bring along a serving of raw almonds or walnuts for a mid-morning protein boost, or an orange or some dried fruit for a hit of sugar in the afternoon.

Step 4

Make healthy substitutions. Chocolate is the most common of all food cravings, notes the "Times," and it has highly addictive qualities. When you've got to have chocolate, choose an ounce of the dark variety over a milk chocolate candy bar or piece of Mississippi Mud cake. Dark chocolate with at least 70 percent cocoa not only dulls your craving, but contains naturally occurring compounds called flavanols that can help lower blood pressure and cholesterol.

Step 5

Indulge sometimes. According to Chalmers and Campbell, you can occasionally give in to your cravings, in moderation. Eat just a small cookie or a few bites of cake. If you allow yourself the foods you love in small doses every once in a while, you reduce your chances of binging.