Cravings • This helps against cravings!

Eat a slice of pizza with a lot of cheese, chocolate or salty chips: The cause of cravings is usually that the body lacks certain nutrients. How to decipher your cravings and stop cravings.

Everyone knows it when suddenly an irresistible desire for a certain food or the urgent need to eat something sweet or salty immediately arises. These are often not simple attacks of cravings, but rather signals from the body that it has too little of an important nutrient. But what do the different wishes mean – and how can they be stopped without excess calories?

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The best tips for losing weight and fighting cravings

Tips: What to do against cravings?

Often times, most food cravings are signals from the body that it is dehydrated. If you have a sweet tooth and drink a large glass of water or unsweetened tea first, you are likely giving your body exactly what it needs and relieving its cravings. Wait half an hour – then the cravings are probably gone. Many cravings plagued by brushing their teeth or mint-flavored chewing gum can also help dispel cravings.

Physical activity can also reduce the craving for sweets. Walking quickly for 15 minutes should help you avoid chocolate bars, pralines and gummy bears. This is the result of a study by the University of Exeter in Great Britain. According to the experts, physical activity could influence neuronal messengers that help fight addictions. If you exercise 30 minutes a day, you can not only do a lot for your physical and mental health, but also find it easier to regulate your energy intake.

Sufficient sleep could also protect against cravings: Scientific studies indicate a connection between the length of sleep and obesity. To put it simply, it was shown that if you sleep little, you are fatter. Scientists cannot conclusively explain why this is so. One theory assumes that shortened sleep causes appetite-increasing hormones to gain the upper hand.

Evening cravings – what to do?

During the day you can defy your colleague’s delicious brownies or in the bakery counter. But when twilight comes after work, there is no trace of control. The hunger pangs make their way and people feast as if there was no tomorrow: a well-known scenario for many people.

In the evening, cravings often arise when you have restrained yourself too much while eating during the day. The blood sugar level drops sharply and the body craves carbohydrate-rich snacks in the evening at the latest. Another factor is habit: what you once come to love, you don’t put down again so quickly. So if you often sit in front of the TV accompanied by a bag of chips, you can’t let go of it that easily.

That means cravings for sweets

Anyone who longs for sweets of any kind could have an imbalance in their blood sugar levels. If you give in to this cravings now and eat cake, candy bars or pralines, it will only result in new food cravings. The blood sugar level goes on a roller coaster, so to speak. Other than that, sweets are high in calories.

It is better to eat some fruit, for example an apple or a pear, if you crave sweets. This also satisfies the desire for sweets. Nuts are also one of the healthy snacks that can be used to combat cravings. And so that the blood sugar level remains constant over the long term: Avoid too long food breaks and prefer whole grain products in combination with vegetables and dairy products. The carbohydrates absorbed in this way stabilize the blood sugar level and prevent cravings.

Where does chocolate cravings come from?

The strong desire for chocolate could be related to a magnesium deficiency. Chocolate does contain minerals and antioxidants, but above all a lot of calories. It is therefore best to enjoy some dark chocolate, which is particularly rich in valuable ingredients, but contains a little less sugar. Also, eat foods rich in magnesium, such as nuts, fish, and leafy greens, on a regular basis.

13 healthy reasons: Chocolate is almost medicine!

What is behind cravings for salty food?

A strong appetite for salty foods of all kinds, especially crisps, pretzel sticks, and other snacks, indicates that you are under stress. Then the adrenal glands have to secrete a lot of cortisol. The production of this stress hormone requires salt and fat.

Try to reduce stress – for example with meditation and relaxation techniques. Even small steps have a big impact. A study by the University of Utah in Salt Lake City shows that anyone who pauses and takes a few deep breaths before consuming salty snacks reduces the release of stress hormones by 25 percent and their salt cravings by half.

How does meat cravings arise?

Those who crave steak and roasts are likely to suffer from iron deficiency. Mostly women are affected, who lose the trace element increasingly during menstruation. However, high meat consumption poses a number of health risks such as cancer and kidney problems. Better: switch to legumes and dried fruits, they are also rich in iron. However, dried fruits are usually high in sugar, so a small amount is sufficient.

Why is there a sudden appetite for cheese?

If someone’s mouth watered at the thought of a pizza or lasagna with lots of cheese, it is often due to a fatty acid deficiency. The healthy, polyunsaturated omega-3 fatty acids are probably missing. Not only do they provide energy, but they also offer some protection against vascular disease, cancer and joint inflammation. However, since cheese does not contain omega-3 fatty acids, but animal fats, which are particularly harmful to the blood vessels in larger quantities, you should switch to other foods: fatty sea fish such as salmon, walnuts, flaxseed and high-quality vegetable oils.

Other causes of binge eating

Not only a lack of nutrients or a low blood sugar level, but also illness can be behind regular food cravings. Eating disorders like bulimia, anorexia, or a binge eating disorder are possible causes. A physical illness such as diabetes mellitus, hyperthyroidism or pregnancy can also be responsible.

Healthy snacks for in between

Source: Lifeline | Das Gesundheitsportal by

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