From midnight burger cravings to that sudden sweet tooth after dinner, cravings are something every Indian knows too well!
Cravings are likely the biggest difficulty individuals face while trying to maintain an overall healthy lifestyle & diet. It can mess up even the most consistent diet plans, leaving many people feeling frustrated and discouraged in their journey to stay healthy.
The good news is that you can naturally reduce cravings if you know the right tips and understand what triggers these strong food urges. By following proven methods and making simple lifestyle changes, you can take back control of your eating habits and build a healthier relationship with food.
Our goal at Diet Mantra by Monika is not just to make strict diets but to focus on a healthy balance between your body’s needs and the food you eat.
Table of Contents
Science behind Food Cravings
Food cravings are multisystem physiological and psychological responses in your body. When you experience cravings for foods, your brain releases neurotransmitters like dopamine and serotonin, which bring a reward effect, making it impossible to avoid the food. These neurochemical actions are typically triggered by blood sugar levels, hormonal changes, stress, sleep deprivation, and emotional states.
Studies have established that cravings usually come in different forms: sweet, salty, fatty, or crunchy food. Each type of craving has a likelihood of signaling varying natural necessities or deficiencies in your body. Cravings for sugar, for example, might mean blood sugar imbalance or lack of chromium; cravings for salt may mean dehydration or mineral imbalance. Recognizing these patterns is the key to fixing them.
Natural Strategies to Reduce Food Urges
If you often find yourself craving sweets or salty snacks, try these simple yet powerful natural strategies to keep your appetite in check and support mindful eating.
1. Balance Your Blood Sugar Levels
Blood sugar swings are one of the leading reasons for hunger and cravings, especially for junk foods and sweets. When blood sugar crashes after eating a meal made of refined carbohydrates, your body cries out for fast energy in the form of sugar.
To maintain stable blood sugar:
- Take regular, balanced meals at 3-4 hour intervals.
- Put protein and healthy fats in each meal.
- Select complex over refined carbohydrates.
- Do not skip meals, as this may cause strong desires later.
- Consider having a small, balanced snack as required between meals.
2. Stay Hydrated
Dehydration can be confused for hunger and results in unnecessary hunger and overeating. When there is not enough water in your body, it can confuse you and cause mixed messages, interpreted as hunger distress. Many times, people grab for food instead of water when their body needs it.
Optimal hydration practices include:
- Drinking 8-10 glasses of water throughout the day.
- Start your morning with a glass of water.
- Keeping a water bottle near oneself as an eye-catcher.
- Adding herbs like mint, lemon, or cucumber to make water more flavorful.
- Tracking your urine’s color as an indicator of hydration.
3. Prioritize Quality Sleep
Poor quality and inadequate sleep have a great impact on hunger and satisfaction hormones, like ghrelin and leptin. When you’re not resting, your body will pump out more ghrelin (the hunger-stimulating hormone) and less leptin (the satisfaction hormone), and you’ve got yourself a perfect storm of intense desires.
Sleep optimization techniques:
- Strive for 7-9 hours of good sleep each night.
- Have a consistent sleep schedule.
- Develop one relaxing bedtime routine, like reading a book.
- Limit TV and computer screen time before bed.
- Keep the bedroom cool, dark, and quiet.
4. Manage Stress Effectively
Stress triggers the release of cortisol, which stimulates appetite and the craving for comfort and high-calorie foods. Stress eating is a common reaction that gives only short-term comfort but leaves behind lasting guilt and even more stress.
- Practice of regular meditation or mindfulness.
- Deep breathing exercises.
- Practice of Yoga & deep breathing
- Maintaining a daily journal to process emotions.
- Support from friends, family, or professionals.
Nutritional Ways to Curb Cravings
Some of the most effective and natural ways to curb cravings are given below to help you stay on track with your healthy eating goals.
1. Incorporate Craving-Fighting Foods
Some foods naturally help reduce hunger and make you feel full. Eating these regularly can help you crave less unhealthy food.
| Food | Examples | Benefits |
| Protein Foods | Greek yogurt, lean meats, nuts. | Increase satiety and stabilize blood sugar. |
| Fiber-Rich Foods | Vegetables, fruits, and whole grains. | Slow digestion and promote fullness. |
| Healthy Fats | Avocados, olive oil, nuts, and seeds. | Support hormone production and satisfaction. |
| Magnesium-Rich Foods | Dark chocolate, spinach, almonds. | May reduce sugar cravings. |
| Chromium Sources | Broccoli, whole grains, and lean meats. | Help stabilize blood sugar. |
2. Focus on your Food
Mindful eating, in easy terms, simply means knowing what you are eating and giving full attention, and it can actually reduce cravings and overeating. When you eat mindfully, you’re also more likely to feel real hunger, so you can easily avoid unwanted cravings.
The key mindful eating practices:
- Eat without distractions like TV or phones.
- Chew slowly and thoroughly
- Pay attention to taste, texture, and aroma.
- Check in with how hungry you are when you’re eating.
- Stop eating while you’re still satisfied, not stuffed.
Lifestyle Modifications for Long-term Success
1. Regular Physical Activity
Exercise is an effective natural method of knocking off cravings. Exercise helps to control hormones, improves mood, reduces stress, and makes you more responsive to insulin, all of which help you to better control your appetite.
Effective exercise strategies:
- Aim for at least 150 minutes of moderate exercise per week
- Include cardiovascular and strength training.
- Do those things that you absolutely enjoy doing.
- Experiment with high-intensity interval training (HIIT).
- Take daily walks, especially after meals
2. Create Healthy Food Environment
Your environment plays an important role in triggering or avoiding food cravings. By planning and organizing your food in advance, you can keep healthy options and avoid unhealthy temptations.
Environmental strategies:
- Keep healthy snacks visible and easily accessible.
- Do not buy unhealthy or junk food.
- Prepare and refrigerate healthy meals and snacks beforehand.
- Read food labels to identify hidden sugars and additives.
- Shop with a list and avoid shopping unnecessarily.
3. Build Strong Social Support
Having a supportive network can significantly impact your ability to manage cravings and maintain healthy eating habits. Social support provides accountability, encouragement, and practical assistance in challenging moments.
4. Natural Supplements and Herbs
While a balanced diet should be your primary source of nutrients, there are some natural supplements that can reduce cravings, like:
- Chromium: May help balance blood sugar and reduce sugar cravings.
- Magnesium: Can help reduce chocolate and sugar cravings.
- Omega-3 fatty acids: Support brain health and mood regulation.
- Green tea extract: Contains compounds that may help with appetite control.
Always speak with a healthcare professional before starting any supplement regimen.
Conclusion
The best way to get rid of cravings without medication is to create long-lasting habits rather than rapid changes and extreme lifestyle modifications. Focus on gradual and slow changes that you can continue in the long term, and treat yourself with compassion while creating new patterns.
Remember that spontaneous cravings are normal and human. The goal is not to eliminate all food cravings but to develop a healthy relationship with food so that you can enjoy treats without guilt and not be dominated by cravings.
You can follow Diet Mantra by Monika on Instagram for more such diet tips.
Frequently Asked Questions
1. When do cravings reduce naturally?
According to Diet Mantra by Monika, everyone begins to notice the reduction in cravings after 2-3 weeks of adopting sustainable lifestyle modifications. It can take 6-8 weeks to build new habits and notice changes. The time frame varies with individual considerations like present diet, stress level, and overall well-being.
2. Do sugar cravings differ from other food cravings?
Yes, sugar cravings typically indicate blood sugar imbalances, chromium deficiency, or emotional reasons. They tend to be more intense and earlier in onset compared to other cravings. Fixing sugar cravings typically involves stabilizing blood glucose levels and treating underlying nutritional deficiencies.
3. Is consuming additional water actually going to suppress cravings for food?
Yes. Dehydration is also mistaken for hunger, and proper metabolic function is assisted by proper hydration. Drinking water before meals can also assist with fullness and overall calorie consumption decrease. If one’s urine is clear or light yellow, it is a positive indicator of hydration.
4. What if I have a strong craving that persists?
Try the “20-minute rule”—get your mind distracted for 20 minutes on something that is not food. Often, cravings will subside in that time. If the craving persists, question whether you are actually hungry and need an even snack, or if there is some underlying emotional component you need to address.
5. Are there specific times of the day when cravings hit harder?
Yes, for many, cravings strike harder in the late afternoon (3-4 PM) due to a fall in natural energy and in the evening due to stress, fatigue, or habit. Having an awareness of your own personal craving times will prepare you with healthy substitutes and adequate meal timing.
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