Cravings could be the result of two different phenomena. Hunger-based craving is a physiological response to your body's need for energy, or food. For example, if your blood sugar is low, your body may crave cake, candy and other sugary foods. Emotion-based cravings are a response to external such as a television commercial, seeing someone else eat or your mood. It is difficult to completely avoid cravings but you can learn to recognize and manage them.
Step 1
Do a hunger check whenever a craving hits. Rate your level of hunger on a scale of one to 10 where one through four range from extreme hunger and dizziness to a mild empty feeling in your stomach. If you feel anywhere from comfortable -- level five -- to stuffed -- level 10 -- you are probably not truly hungry and can avoid eating.
Step 2
Find something to do for five minutes, such as take a walk, then do another hunger check. If you are not truly hungry, you might forget about the craving. If so, you should be able to avoid eating. If you are hungry, you will still want to eat after five minutes. You may even want to eat more.
Step 3
Eat regular meals at regular intervals throughout the day. The more often you go into levels one and two, extreme hunger and irritability, on the hunger scale, the more likely you will give experience cravings. If you eat when you start getting the first signals of hunger, you will have better control over what you eat.
Step 4
Allow yourself to have the crave food guilt free. If you deny yourself your favorite foods, you will be more likely to crave them as a psychological response to deprivation, according to Linda Bacon, Ph. D., author of "Health at Every Size." Include moderate amounts of your favorite foods into your diet. For example, if you love pepperoni pizza, allow yourself one slice for dinner, which is a serving size. Eat slowly and enjoy every bite.
Step 5
Get enough calories. If you are dieting, you may not be getting enough calories to support your current level of activity. Use a calculator to determine your individual caloric needs based on your age, gender and activity levels. Do not fall below 1,200 calories per day without doctor supervision.
Step 6
Eat foods similar to the crave food. If you are craving a cheese and fruit Danish, try having a slice of toast with low fat cream cheese and jam. If you are truly hungry, eating something similar may satisfy the craving without all the calories.
Step 7
Drink a glass of water. Sometimes thirst masquerades as hunger. Drink at least one 8-oz. glass of water, wait five minutes and do a hunger check. If you are not hungry, you may have been thirsty.
Step 8
Keep a food diary to identify craving triggers. Perhaps you always crave nachos when you go to the movies, or jalapeno poppers whenever you drive a certain route home. Being aware of what triggers a craving will help you better manage and even avoid them.
Things You'll Need
- Notebook
- Pen
References
- "The Everything Nutrition Book: Boost Energy, Prevent Illness, and Live Longer"; Kimberly A. Tessmer; 2002
- "Health at Every Size: The Surprising Truth About Your Weight"; Linda Bacon, PhD; 2010
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