Stop cravings: Effective tips for long-lasting satiety

Written by Henrike , Nutritionist (B.Sc. Medical Nutrition Sciences) | Reviewed by Lena, Nutritionist (M.Sc. Medical Nutrition)

Sudden cravings for chocolate and chips - Who hasn’t experienced this? The good news, however, is that with the right tips and tricks, you can control your cravings and avoid them in the long term. In this article, you will learn which factors cause cravings and how you can get it under control through targeted measures.

Topics at a glance

What are cravings?
Causes of food cravings
Emotional eating: When feelings control hunger
Hunger or cravings: How to tell the difference
Immediate help with cravings
How to avoid cravings
What does the body lack when it comes to cravings?
When cravings are a case for the doctor
This is how Almased works against cravings

What are cravings?

Cravings refer to an intense craving for certain foods, which often occurs independently of the actual feeling of hunger.

During a craving, many people feel the irresistible urge to eat something sweet, salty or greasy. Often these cravings are emotionally or hormonally determined. This often leads to us consuming more than our body actually needs, which is also reflected on the scales. A conscious diet and strategies to control cravings can help avoid such attacks.

Causes of food cravings

Cravings can be triggered by many different physical and psychological factors, which are often closely linked. These include:

Unhealthy eating habits
Hormonal changes (pregnancy, menopause, etc.)
Stress
Sleep deprivation
Boredom
Bad mood
Physical and mental illnesses

One of the most common causes of cravings is a sudden drop in blood sugar levels. If blood sugar drops rapidly, the body releases more hormones such as adrenaline and cortisol to counteract the drop. At the same time, the hunger center in the brain is activated, which creates a strong craving for easily digestible carbohydrates such as sugar. Although these provide short-term energy, they cause the blood sugar level to drop quickly again - a vicious cycle develops. However, a stable blood sugar level can be easily maintained by a balanced diet, so that cravings do not arise in the first place.

In addition, hormonal fluctuations also play a significant role in the development of cravings. Hormones such as insulin and ghrelin are closely linked to our feelings of hunger, while the hormone leptin supports the feeling of satiety. Stressful situations, the menstrual cycle, and many other factors can upset the balance between these hormones. Such a hormonal imbalance can greatly increase the desire for certain foods, such as sweets or fatty snacks.

Lack of sleep also has a significant impact on our feeling of hunger. Too little sleep changes the production of hunger hormones: the appetite-stimulating ghrelin is released in greater quantities, while the production of the satiety hormone leptin decreases.

Strict diets or a highly calorie-restricted diet can also trigger cravings. The body often lacks essential nutrients such as protein and healthy fats, which ensure a long-lasting feeling of satiety. As a result, it signals an increased desire for energy-rich foods to compensate for these nutrient deficits. A balanced nutrient intake as part of the diet can counteract this effect. Almased is the perfect support, as it not only provides valuable nutrients, but has also been proven to reduce hunger thus helping to stick to the diet more easily.

Emotional eating: When feelings control hunger

Last but not least, habits and emotional conditioning can also be important. When we get used to eating at certain times or in certain situations, even though we may not be hungry, our eating behaviour is influenced by these fixed patterns.

This is particularly evident when it comes to emotional eating: For example, many people reach for certain foods when they are stressed, bored or sad to feel better for a short time. A classic example is reaching for chocolate when you're lovesick or in a bad mood. This provides a short-term mood lift, which our brain connects and stores with each other. Over time, this can develop into a pattern - whenever we feel sad or lonely, our body automatically craves chocolate, even if we don't actually feel really hungry.

Hunger or cravings: How to tell the difference

Distinguishing cravings from real hunger is not always easy. However, this is crucial in correctly interpreting your body's signals.

Real hunger often manifests itself through stomach growling, loss of concentration and a feeling of hunger lasting more than 15 minutes. Occasionally, it can even be accompanied by trembling hands.

Cravings, on the other hand, feel different: the mouth waters and the strong urge for a very specific taste or food arises.

To tell the difference, ask yourself a simple question: Do you have an appetite for a bar of chocolate or a bag of chips, or could you also appreciate a healthy dish like a salad? If you consider both, you are really hungry and should provide your body with a balanced meal. However, if only the idea of certain foods, usually sweet, salty or fatty seems to satisfy your appetite, it is cravings.

Immediate help with cravings

If cravings overwhelm you, there are some helpful tips and tricks to curb it. Start by drinking a large glass of water or unsweetened tea. This often works wonders, because the brain often confuses thirst with hunger. A full stomach also sends signals to the brain that there is no hunger emergency.

Distraction stops cravings

Since cravings usually only last about 15 minutes, distraction is a proven strategy. Call friends, clean up or get some fresh air. A short walk or light exercise can not only be distracting but also reduce stress and release happiness hormones - similar to sweets, but without any calories.

Brushing your teeth works wonders

Another effective tip to stop cravings is to brush your teeth. The fresh taste signals that it is now time for a meal break. In addition, many foods taste less tempting after brushing your teeth.

Home remedies for cravings

Certain home remedies such as coffee, olives or ginger can also help curb the desire for unhealthy snacks by inhibiting the hunger hormone ghrelin. A cup of coffee or a warming ginger tea can counteract an impending binge eating and reduce the craving for unhealthy foods.

If all these tips still don't stop your cravings, rely on healthy alternatives - for example, one of our delicious Almased Shake recipes. Whether chocolatey, fruity or nutty, the many Almased shakes not only satisfy your appetite for sweets but also provide your body with all important nutrients.

This will keep you full for a long time and effectively prevent potential craving. If you still reach for something unhealthy, take a small portion and put the remainder away immediately. This way you avoid unconsciously consuming the entire package at once.

Click Here For Our Almased Shake Recipes

How to avoid cravings

To prevent cravings, it is particularly important to keep blood sugar levels as stable as possible. Almased can provide excellent support in this regard: Due to the special combination of nutrients, Almased helps to avoid strong blood sugar fluctuations, which prevents cravings from occurring in the first place. In contrast, simple carbohydrates such as table sugar and white flour products lead to a rapid rise in blood sugar. The body reacts to this by releasing large amounts of insulin to transport the sugar from the blood into the cells and use it as an energy source.

The problem: Due to the sharp increase in insulin, the blood sugar level also drops very quickly. This signals to the body that it needs new energy, which manifests in the form of cravings. That's why it's important to eat regular meals that only allow insulin levels to rise slowly.

For many people, this means a change in diet. To keep blood sugar levels stable, you should eat meals at 4-6 hour intervals. These meals should contain particularly high-quality proteins and complex carbohydrates. In this case, it can make sense to seek nutritional advice.

Proteins are not only important for muscle building, but also crucial for satiety. They keep you full for a long time and prevent strong spikes in insulin levels, which prevents cravings.

Foods rich in complex carbohydrates also prevent the occurrence of cravings. This is because complex carbohydrates are digested slowly and gradually release their energy. As a result, the blood sugar level rises only moderately and there are no strong insulin spikes.

In addition, many complex carbohydrates also contain fibre, which slows down digestion and makes you feel full for longer. Whole grains, legumes, vegetables and oatmeal are particularly good sources, which is why they should be an integral part of your diet.

Another effective tip, not only to stop cravings, but also to prevent them, is water. If you drink enough - at least 1.5 - 2 litres of water a day - you can avoid confusing thirst with hunger. This can save excess calories and snacks, which also helps you lose weight.

What does the body lack when it comes to cravings?

Cravings can also be an indicator that the body is lacking certain nutrients. Your appetite for certain foods can give you clues as to which nutrients you are deficient in.

Sweet cravings - an indication of magnesium deficiency

Sudden cravings for sweets can be an indication that the body needs magnesium or readily available energy in the form of glucose. Instead of reaching for chocolate or gummy bears, bananas or unsalted nuts can be a healthy alternative.

Fried foods and the body's fat needs

If, on the other hand, your body craves fried foods, there could be a deficiency of essential fatty acids. A healthy snack option as an alternative to fries and crisps is a slice of wholemeal bread with avocado or salmon.

Fast food cravings and what's behind them

Fast food can also seem attractive, but it may signal that your body is lacking salt and energy. In this case, small snacks such as vegetable sticks with hummus, nuts or a hard-boiled egg are healthy alternatives.

When cravings are a case for the doctor

Do cravings occur several times a week and are you unable to control the binge eating despite a conscious change in your diet and sufficient sleep? In such cases, health causes could be behind the cravings.

These include, for example, type 2 diabetes, an overactive thyroid, depression or nutrient deficiencies. In such cases, it is advisable to seek medical advice to rule out any potential health problems.

This is how Almased works against cravings

While there are various strategies to counteract cravings, Almased offers a particularly effective and at the same time simple solution.

Studies show that Almased specifically intervenes in the regulation of hunger and satiety: It increases the production of satiety hormones and at the same time lowers the hunger hormone ghrelin. This means that the feeling of satiety is maintained longer and the cravings are banished.

Another essential factor is the high protein content of Almased. Proteins ensure long-lasting satiety because they pass through the gastrointestinal tract more slowly and ensure a steady supply of energy.

Also important is the shakes low glycaemic index of 27. Unlike many other foods that cause blood sugar fluctuations and therefore cravings, Almased keeps blood sugar levels stable and prevents insulin spikes.

But best of all, Almased provides the body with all essential nutrients - including vitamins, minerals, healthy fats and carbohydrates. This ensures that there are no deficiency symptoms that make the body unconsciously crave immediate energy.

The combination of a stable energy supply, hormonal balance and long-lasting satiety makes Almased an ideal support for a healthy diet without cravings.

Sources:

Do Food Intake and Food Cravings Change during the Menstrual cycle of Young Women? (nih.gov)

The Psychology of Food Cravings: the Role of Food Deprivation (nih.gov)

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