Food cravings can strike suddenly, from out of nowhere, and can eventually trigger a regretful binge if left to fester. People who totally restrict their diets to the point where they do not allow any craving indulgence are much more likely to fall off the wagon than those who do not, but uninhibited indulgence can quickly turn into poor dietary habits. Moderation is the middle ground. By making a few deals with yourself and learning to uncover the truth of each craving, you can have the occasional piece of cheesecake or handful of chips without derailing your diet plans.
Step 1
Take stock of your body. Consider how long it has been since your last meal and whether your stomach is rumbling. Some cravings are triggered by hunger, and eating a healthy snack like a piece of fruit or low-fat yogurt instead can make them go away.
Step 2
Consider your emotional state. For example, if you're feeling lonely and you're craving a piece of your grandmother's apple pie, you may be craving her company rather than her baking expertise. These types of cravings can be satisfied by indulging your true craving, whether it's companionship, comfort or excitement.
Step 3
Tell yourself that if you're still craving the food in an hour, you'll indulge it. Most cravings are fleeting, and ignoring them for a while can make them go away. In the meantime, occupy yourself in an engaging activity that may ultimately distract you from the craving.
Step 4
Keep your home clear of decadent foods you typically crave. It's much easier to indulge when the food is at hand, but when it means a trip to the store, you're more likely to think twice about making the extra effort to indulge.
Step 5
Ask yourself if you really, truly need that food right now. Chocolate cake will always be around, as will cookies, pastries, ice cream and nachos. If you don't eat it today, you can always have it tomorrow. If not tomorrow, the next day, or the next. Suddenly, the craving may not feel so urgent.
Step 6
Indulge your craving, but keep your portions under control. Don't settle down in front of the television with a pint of ice cream or a bag of chips. Instead, scoop out a single serving, and put the rest away. Buy single-serving packages if possible to remove the temptation of going back for seconds.
Step 7
Avoid fat-free or sugar-free versions of your craved food. These substitutions do not activate the same neural reward pathways as the full-fat, sugar-laden versions, and your brain won't see the craving as fulfilled. You will still ingest calories, but you won't feel satisfied.
Step 8
Concentrate on what you are eating. Don't indulge your craving while reading, watching television, browsing the Internet or talking on the phone. Sit at a table and savor every bite. Chew slowly, and let foods like chocolate and ice cream melt in your mouth. Take deep breaths while you eat -- scent is a big part of taste, and you want to get the most out of your indulgence. Use smaller utensils to encourage smaller bites. Make it last.
Step 9
Tweak your diet for the rest of the day to compensate for the calories you consumed while indulging your craving. If you indulged your craving after dinner, eat light the next day and exercise a bit harder or longer to compensate. Knowing you have to pay for your indulgences may make you less likely to give in to them, or at least help you keep your portions in check when you do.
Tips and Warnings
- Set aside a particular day of the week as a "free day," during which you allow yourself to indulge your cravings in reasonable portions. The rest of the week, tell yourself that if you still crave the food on your free day, you'll allow yourself to have it.
- Don't indulge cravings for non-food items. This is a sign of a condition called pica, in which sufferers crave things like dirt and clay. Giving into these types of cravings can cause health problems, so practice restraint and consult your doctor.
References
- "The International Journal of Eating Disorders"; The Effect of Deprivation on Food Cravings and Eating Behavior in Restrained and Unrestrained Eaters; Polivy J., et al.; December 2005
- "International Journal of Obesity"; Food Cravings and Energy Regulation: The Characteristics of Craved Foods and Their Relationship With Eating Behaviors and Weight Change During 6 Months of Dietary Energy Restriction; Gilhooly CH., et al.; December 2007
- MayoClinic.com: Weight Loss Help; Gain Control of Emotional Eating; December 1, 2009
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