Instead of fighting off food cravings, try listening to your body.
Learn more about food cravings, what causes them and how to respond.
So, when I do crave something like a burger, I know it’s a signal to heed.
Photo: Tetra Images / Getty.
In any case, strong food cravings are not something I ignore.
And you shouldn’t either.
What is a food craving?
Photo: Tetra Images / Getty.
Most of us experience cravings when we get in the mood for something sweet or salty.
All, or none, of the above?
If you’re feeling confused, keep reading.
Why do we have food cravings in the first place?
Food cravings aren’t always so simple or easy to reason with.
Further restriction, or food avoidance, seems to exacerbate the issue.
Another cause of food cravings is a disorder called pica.
The two most common causes of pica are iron-deficiency anemia and malnutrition.
How should you respond to food craving?
The research on food cravings is mixed, at best.
These approaches rarely work long term.
This distinction is important for people who may feel shame, guilt or embarrassment over their food cravings.
In short:Respond to a food craving by honoring it.
Go out for an ice cream cone.
Savor a salty snack.
One eating occasion, or even a few, won’t make or break your overall dietary choices.
What if the craving never stops?
(Learn more about intuitive eating and how to get started.)
And this feeling that because a craving will never really be satisfied, therefore we shouldn’t trust it?
Now what to do with all of this new food cravings knowledge?
“Start by making sure you’re getting adequate nutrition,” advises Savoy.
If you aren’t eating enough energy-or daily calories-overall, your body will let you know.
Again, cravings are often amplified with restriction and malnutrition.
Are you meeting those needs?
And honoring your hunger?
Start by having at least three adequate, balanced meals every day.
If you’re hungry between those meals, have a snack.
Is there overlap between that list and the foods you constantly crave?
For example, do you limit carbs and get cravings for bagels?
Are you doing a sugar-free month and can’t stop dreaming about brownies?
Try increasing your exposure to these foods gradually, honoring those cravings and reducing self-imposed restrictions.
And, as Savoy notes, “Practice body awareness.”
She encourages us to ask: What triggered this food craving?
Are your emotional and physical needs being met?
Check in with yourself, and your food cravings, to see what patterns may emerge.
I may crave a burger again sometime, but probably not tomorrow.
Next time you have a food craving, just eat it.
