Struggling with food cravings can be a common and challenging experience for many individuals as they strive to maintain a healthy diet and lifestyle.
However, with the right strategies and support, it is possible to combat these cravings and develop a healthier relationship with food.
To help fight food cravings, the Star interviewed a nutritionist to get solutions to cravings.
According to the Nutrition Therapist Lucy Chege, to manage food cravings especially when you feel overwhelmed, a balanced diet meal should be taken.
“Ensure your meals are balanced with a combination of protein, healthy fats, fibre-rich carbohydrates, and vegetables. This helps stabilise blood sugar levels and keeps you feeling full for longer periods,” she said.
She added that thirst can be mistaken for hunger. Therefore, drinking water throughout the day can help people stay hydrated to reduce cravings.
She also mentioned that people should practice stress management more so identifying triggers leading to food cravings.
“Identify the triggers that lead to your food cravings, whether it’s stress, boredom, or emotions. Finding alternative ways to cope with these triggers can help reduce cravings. Also consider healthy ways to manage stress, such as deep breathing exercises, or engaging in hobbies you enjoy; as it can lead to emotional eating and cravings.”
She advised getting adequate sleep because it can disrupt hunger hormones and increase cravings for high-calorie foods.
“Aim for 7-9 hours of quality sleep per night to support overall health and reduce cravings.”
She concluded that consumption of highly processed foods should be limited thus practicing moderation which can lead to binge eating behaviors.
“Highly processed foods, which are often high in added sugars and unhealthy fats, can trigger cravings and lead to overeating. Limit your intake of these foods and focus on whole, nutrient-dense options instead. Allow yourself to enjoy your favourite foods in moderation rather than completely depriving yourself. Deprivation can often lead to increased cravings and binge eating behaviours.”
According to Penn Medicine, a health website, plenty of fibre should be consumed to fight food cravings.
“Fiber-containing foods create bulk and leave you feeling satiated for a long period of time. Choose high-fibre snacks with protein to get the most bang for your calorie buck,” they said.