For instance, if someone gets fast food on their way home from work every day, this journey may cause cravings. Some food cravings may be due to long-term habits, which can be difficult to replace. Those who chewed gum rated themselves less hungry, had fewer cravings for snacks, and felt fuller than those who did not chew gum. Chew gumĬhewing gum keeps the mouth busy and may help reduce both sweet and salty cravings.Ī 2011 study found a small but significant difference in sweet and salty snack consumption between people who chewed gum and those who did not. Eat enough proteinĪ healthful diet should contain plenty of lean sources of protein, as they may help reduce cravings.įor example, the results of a 2020 review of animal studies suggest that eating protein can suppress appetite and reduce ghrelin, a hormone related to appetite. The researchers noted that switching from controlled sleep deprivation to an adequate sleep schedule caused the participants to lose weight, indicating that the increase in sleep quantity brought their hormones back into balance. This imbalance may contribute to overeating and weight gain.

Get enough sleepĪ 2013 study found that not getting enough sleep could alter the body’s hormonal balance. Some people may find that their food cravings reduce when they stay hydrated throughout the day.ĭrinking plenty of water offers many health benefits. Hunger and thirst can produce very similar sensations, potentially leading people to confuse the feeling of thirst for hunger. Read about natural ways to reduce stress and anxiety here. Stress results in higher levels of cortisol, a stress hormone, which may promote abdominal fat. Stress may also cause weight gain even without food cravings. Feeling stressed may promote emotional eating and cravings for comfort foods.įor example, a 2015 study found that chronic stress was related to more food cravings and that this led to a higher body mass index (BMI) in participants. Stress and emotional eating can influence a variety of health issues. People can try the following techniques: Reduce stress levels There are a variety of ways to reduce unwanted food cravings.

Drinking water may help with intense nonselective cravings. It may be the result of real hunger and hunger pangs, but it can also be a sign of thirst. Nonselective hunger is the desire to eat anything. Selective cravings are cravings for specific foods, such as a person’s favorite chocolate bar, a particular burger from their favorite restaurant, or a bag of potato chips of a certain flavor. There are two types of food cravings: selective and nonselective. It is also possible that some food cravings may be related to specific foods because the body needs particular nutrients. A person may also experience pica, which is a craving for nonfood items, such as chalk, dirt, coins, or ice chips.Įmotions can also contribute to food cravings, such as in cases of comfort eating. People can experience especially strong cravings during pregnancy due to hormonal changes. In people who menstruate, hormonal fluctuations across the menstrual cycle can create food cravings. Various factors can affect a person’s food cravings.

An imbalance of hormones, such as leptin and serotonin, could also lead to food cravings.Ĭravings also involve the appetite centers of the brain, even though they tend to be separate from hunger. The brain regions responsible for memory, pleasure, and reward play a role in food cravings. For instance, seeing an advertisement for chocolate might trigger a craving for it. People might experience food cravings seemingly out of nowhere, or they may be related to seeing, smelling, or hearing about a specific food. Share on Pinterest Image credit: PeopleImages/Getty Images

Im done brunch ill always crave