Food Cravings: What Your Body and Hormones Are Telling You

Food cravings can be one of your biggest enemies if you're on a diet. Cravings are essentially the desire for specific foods. These desires may appear unmanageable and a person may still feel hungry till they get that specific food. Every individual experiences cravings differently but generally, these are often for various reasons.

We often turn away from our cravings because they prevent us from reaching health goals such as weight loss and clean eating. Yet, our cravings can reveal a lot of information about our physical and mental health. Indeed, cravings can be our body's way of informing us that something is not right or is missing from our diet. Rather than fighting and tuning out cravings, listen to what your body is telling you, then act. 

Our cravings stem from complex interactions between our digestive system, brain, hormones, and even our environment. Unlike a hunger sensation that starts in our stomach, cravings stem from our brains. 

Certain foods, such as foods high in sugar and fat content, trigger our brains to release opioids, which are chemicals that bind to receptors in our brains that make us feel pleasure. We also associate certain foods with positive experiences or memories. Furthermore, we only crave food that we have had before because our brain remembers pleasurable physical or psychological experiences associated with this food.

There are mainly two types of food cravings:

1. Selective: These are for specific foods such as chocolate, or a particular thing at a restaurant.
2. Non-selective: These cravings are the desire to eat anything. It can be an outcome of real hunger and also because of dehydration. Drinking water may help in this.

Every day you start your diet with the same dedication but again you are distracted by food cravings and it is one of the reasons people have problems losing weight.

What causes food cravings?

The main components of junk food are sugar, simple carbohydrates, and unhealthy fats. Due to this, insulin resistance increases in our body. This results in an imbalance of the hormone leptin. The brain which is responsible for memory function, happiness, and reward plays a role in food cravings. Leptin signals the brain that you are full and you should stop eating. But with insulin resistance, leptin won't pick the signal, you will not know when to stop eating, and you tend to overeat.

Another main reason that can affect food cravings is PMS. There are hormonal changes during premenstrual syndrome, as there is an imbalance of oestrogen hormone and levels of the stress hormone 'cortisol' increases and most women will crave foods rich in carbs and fat. And in most women with PMS, there is a drop in serotonin levels; the happy hormone, which in turn activates cravings for foods rich in carbs such as pizza, chocolate, and pastries because our body uses carbs to make serotonin.

Sometimes cravings for a particular food can be your body's way of telling the nutrients it is deficient in:

Craving salty food?

It is your likely your body's way of telling dehydration or electrolyte imbalance. 

For example, calcium deficiency may be associated with salt cravings. Indeed, our body often uses a salt craving to help us maintain the homeostasis of our cells. 

Craving sugar, bread, and pasta? 

Craving carbs may mean that your body is low in energy. For people with low thyroid hormone or hypothyroidism, fatigue is common. Therefore, it may come as no surprise that people with hypothyroidism may be more inclined to crave carbohydrates. After all, these macronutrients supply an efficient and rapid boost of energy. However, carbohydrates are a form of energy that does not last long. Therefore, we crave more and more carbs to try to keep our energy stores up. 

If you find yourself frequently craving carbs, try adding more protein (like lean meat and fish) to your diet and include good fats such as avocados. Healthy protein and fat sources help our blood glucose not to rise and fall drastically, helping to sustain our energy for a longer time.

Craving sugar?

If your sweet tooth is out of control, it may indicate that you are in a state of stress, sadness, or even depression. Often, our minds crave something that offers a pleasurable reward when we are feeling low. Sugar releases endorphins in our brains, making us feel happier by increasing dopamine and serotonin levels. Similarly, when we have higher levels of the stress hormone cortisol, our body releases more glucose to respond to stress. When glucose levels fall, our brain "craves" more glucose or "easy energy." 

Research has also found a sugar craving may indicate that you are low in magnesium. Magnesium is an essential mineral abundant in our bodies and plays a crucial role in every bodily system. Try eating a piece of Organic dark chocolate to help curb these cravings.

Craving fatty, fried foods? 

If you crave fatty foods, your body is likely telling you that it does need fat. However, there are different kinds of fats, and the fat your brain is asking for may not necessarily be the fat your body needs. Many fatty and fried foods can cause inflammation, which can worsen autoimmune thyroid conditions. Instead, try to fulfill your fat cravings with a spoonful of coconut oil, avocados, nuts, and even seeds (unless you follow a strict AIP diet). 

What is the solution in a nutshell outside of those specific cravings above?

• Try to keep one day and one meal a week in which you will have your favourite food and for the remaining days, you will eat healthily.

• Initially, you can have withdrawal symptoms such as headaches, mood swings, and irritation when you stop eating junk foods.

• Often a food craving is confused with thirst, drinking water

• Read food labels and check the nutrition facts for sugar and unwanted chemicals while buying packed food items.

• Add more protein sources to your diet, this will reduce cravings and keep you full for longer

• Try to distance yourself from cravings- go on a walk, or replace it with your favourite hobby

Food cravings may give you short-term happiness but in reality, they have the potential to make you lethargic and cause weight gain. However, if you choose to eat the chocolate cake or snack on the salty chips, enjoy it! Mindful eating, regardless of your food choice, can have powerful benefits for our overall well-being. If you notice your cravings have become a habit that's reoccurring, consider other ways you can satisfy your body's needs.  Be sure to listen to your body, stop and ask yourself what it's asking for, then act.