In this article, you will learn about craving and addiction?
For weight loss, it is important to have control over such addition.
Craving and Addiction
A somebody was once a nobody who wanted to and did. – John Burroughs
What is food craving?
Food craving is defined as intense desire to eat food frequently. If you feel constant hunger pangs after eating, then you are facing food craving.
Craving is not a big issue; you can solve it by taking few steps that help to prevent urge for eating frequently. You can say, hunger is a natural process to remind you to eat food and provide the body with enough calorie (energy) and other nutrients required for proper functioning.
The body needs a continuous flow of energy, so it needs a regular supply of glucose from food. When you eat food, it is breakdown to release glucose for energy supply. If you eat simple carbs, then there will be rise and fall of glucose level within few minutes, making you eat more. While if you eat complex carbs along with protein and fiber, it will take a long time to break and there will be a slow release of energy for long preventing fall of body glucose level.
During this time, there are hormonal changes increasing hunger hormone ghrelin. With increased hunger hormone you can’t control craving.
Another reason for your craving is stress. Stressful eating is the biggest cause of craving, causing weight gain and health problems. Major people suffering from weight gain may be suffering craving from stressful eating.
When you are facing stress, your brain loses its ability to make a better food choice. You crave for foods that are loaded with calories especially sugar, salt or fat. It’s like a reward-driven hunger that craves for calories making you fell better while you suffer from stress.
Studies have found that stressful eating is responsible for weight as it increase calorie intake and there is a slowdown in metabolism.
If you are suffering from food craving, then you won’t face many problems while controlling it. These type of craving is due to few unhealthy habit, and small steps can give a better result.
What is food addiction?
Food addiction is a different concept, and it’s entirely different from just food craving.
After brain imaging, it was found that compulsive eating has an effect on pleasure center of the brain.
It was found that few people have similar effects that are triggered while taking cocaine or heroin.
They have a high effect on foods that are rich in:
These foods trigger feel good brain hormone called dopamine. Due to increased dopamine release after eating particular types of food, they need a feel the need to eat again.
Eating food rich in calories give them intense please that build an obsessive eating habit. It has the similar pleasure that of gambling or shopping.
People with high addiction towards food develop intolerance making them eat to get the similar effects. They are obsessed with eating instead of knowing the adverse effects.
Sign of Food Addiction:
- Despite feeling full, you feel crave for particular types of food.
- Eating more than planned
- Go shopping when particular types of food is not available
- Worry about quitting certain types of food
- You might avoid certain occasion to prevent such type of food
- You find guilty after eating particular types of food and find eating it
- You are not able to control its intake instead of knowing its side effects
Food addiction is quite tough to handle. But by following a healthy diet, eating healthy and delicious food can help you break the addiction cycle.
Tips To Get Rid of Addiction or Craving
1. Don’t Completely Neglect the Food
To quit any food addiction, it’s quite tough. Like alcohol addiction, it’s impossible to quit all at sudden. Quitting anything suddenly will bring withdrawal symptoms.
Same is with foods; you can’t suddenly quit anything suddenly. To get over the addiction, you need control portion. Skipping it completely will make you eat more the next time you eat.
So don’t neglect food that you are addicted. Have a control overeating and slowly lower its portion.
2. Control Home Environment
It is important to improve home environment, to control addiction or craving. If your kitchen is loaded with unhealthy foods or foods that cause addiction, then you will end up eating it.
Get those foods out of your sight and limit its purchase. Getting rid of any food addiction won’t be tough if you are not exposed to such food.
3. Temper Temptation
You need to control temptation while breaking the cycle of addiction. Controlling temptation is the tough and most efficient way to control addiction.
You might feel desperate but remember it’s worthwhile to temper temptation.
4. Train Your Brain
While coming over addiction, you need to train your brain. It is same with increased food craving or addiction.
You have two best option in which you can trick your brain without realizing it.
Small plate = Small portion: If you switch to a small plate then your brain will be tricked to eat less without realizing. Larger the size of the plate, you tends to add more food directly increasing food intake.
Eat in red plate: Many studies has proved that people eat less in red plate compared to white or blue. It said red color gives brain warning sign, but the actual reason is not known.
By making smaller changes, your are retraining your brain to eat less without noticing. Make changes in your dishes, and it will make a bigger impact on addiction and weight loss.
Know more such tricks to lose weight at: 27 Proven Ways To Lose Weight Without Diet Or Exercise
Breaking food addiction with exercise is quite easy. Similar to food, exercise increase dopamine production and dopamine receptors that make you happy.
When there is sufficient amount of dopamine, you feel good and don’t feel craving or addiction.
6. Learn to eat when you are hungry and don’t starve
- Learn to eat when you are hungry
- Don’t starve
These two tips are quite important while trying to lose weight or improving health. For better metabolism, improved absorption of nutrients it’s important to eat frequently. Many of time people try to eat food when they might not feel to eat, just to go as per schedule. But you should avoid it and eat when you are hungry.
Another most popular trick that most of people with weight loss goal has tried, starvation. If you are planning to lose weight, then you have to take proper care of your body’s natural process like metabolism and energy flow. Slight disturbance can do a lot of damage in the long run.
The best step you can take to prevent this situation by eating healthy and when required.
7. Deal With Emotions
Anger, stress, frustration are few of reason you might get the craving for foods. Foods can give relief with such emotional changes as they are responsible for the production of feel-good hormone dopamine.
Try to control your emotions by doing fun stuff that makes you happy. You listen to music, go for a walk, cycling, etc.
Meditation can be the best things that you shouldn’t miss. 5-10 minutes meditation will bring calm and happiness in your daily life.
While if you face any stressful situation just calm down by taking a slow and deep breath and you will feel better in 2-3 minutes.
8. Don’t Return To The Scene of Crime
Every place acts as a reminder for some types of foods. Like Chinese restaurant will remind you to eat Chinese dishes, and other applies to other food.
If you face such situation, then prefer to stay away from those place that recalls for food that you have craving or addiction.
9. Healthy Start (Breakfast)
Breakfast, one of the most important meal during the start of a day. The quality of your breakfast will decide the eating behavior throughout the day.
A healthy breakfast will help you make better food choice and control hunger pangs.
While unhealthy or skipping will force you to eat food that is loaded with calories and increase hunger pang.
Healthy breakfast rich in protein, fiber, carbs, fat, vitamin and minerals will manage the flow of energy. It will increase production of appetite-suppressing hormones like GLP-1, peptide YY and cholecystokinin and suppress hunger hormone ghrelin.
With balance in energy flow and hormone level, there will be low craving for calorie dense foods. Your brain will receive enough glucose to make a better decision, while on starvation or low energy it increases craving for calorie dense foods.
10. Nutrition balance (High Protein and Fiber in Every Meal)
If you are dealing with frequent hunger or craving, then you might be missing some vital nutrients that are required to control hunger and satiety level.
Eating protein and fiber is not just important in breakfast, but you should add it to every meal. Higher the nutrient content of your meal throughout the day, better and faster the result will be.
By adopting this step, you will cut the reason for craving, and it will promote weight loss and boost health.
There are many other benefits for adopting it, like increased recovery of muscles and much more.
11. Seek Help
If you have a craving, then it won’t have much problem handling it. But with addiction, you might have a tough time. During these time your family and friends can give your support. Spend a good time with them, and it will keep you distracted from the addiction.
You can also consult a therapist about it to find a solution for it.
12. Prepare Yourself for Addiction Strike
To find a solution to a problem you need first to understand the cause of the problem. If you find the reason behind arising crises, you can find a better solution to solve it.
You can do few steps to get a better understanding of your addiction:
- Prepare a list of trigger foods
- List of places when you get such foods
- Find better food option
- List out Pros and Cons of eating such food
13. Increase Food That Lowers The Calorie Intake
Controlling craving or addiction is tough, and you will fall prey to it sometimes. If you are at the restaurant and giving order for food that is rich in calorie, then you should ask for extra veggies in it.
Adding extra fiber rich food will make you feel full by eating less. By this way, you will get a chance to grab food that you want and also lower it calorie effect.
Fiber can make you feel full and even boost metabolism to burn excess calories. You can also add water dense food in it.
These are simple and effective tips for controlling food craving or addictions. It might look simple, but people suffering from such problem find tough at first.
Don’t lose hope and never give up.
Within few days you will feel it easy as a breeze.
14. Get Nutrition Balance
Few nutrients are found to increase craving due to deficiency.
Calcium and Magnesium: Low level of both these nutrients can increase sugar and sweet craving.
You can grab foods like dairy products, fish, dark green leafy veggies, broccoli, nuts, and seeds.
B Vitamins: B vitamins deals with controlling stress and improving mood. B1 and B5 keep up adrenal functions, and B6 and B9 help in the formation of neurotransmitters that is responsible for regulating mood. During stress, these vitamins are required in a significant amount to tackle stress.
You can eat veggies, chicken, egg, yogurt, fish, etc. to get enough vitamin B.
Zinc: Zinc deficiency can lower your sense of taste make you crave for extra salt or sugar. You will require extra sugar or salt to enjoy its taste, leading to craving.
You can get enough zinc from crab, tuna liver, oysters, dark chicken meat, green peas, mushrooms, eggs, and nuts.
Omega: Lack of omega 3 can increase craving for fat rich food. If you feel to eat more fat rich food, then you can go for healthier options.
You can eat fish like salmon, sardines or tuna, and pasture raised chicken’s egg, nuts or seeds.
Pros and cons of quitting craving or addictions:-
There are lots of benefits with quitting craving or addictions. You feel the difference within few day, and surely you will enjoy it.
– Your energy level will improve day by day
– You won’t have to struggle to lose weight or to maintain it
– Risk of chronic health problems like cancer, heart disease or diseases will lower
– You will stay in control instead of being controlled by addiction
– You might fell tough at start
– With addiction, you might face some withdrawal symptoms like sadness or frustration
There are many reasons to quit it and very few reason to not. Choose the right reason and you will be able to get over addiction.
»» To Chapter 4 «« To Chapter 2
Chapter 1 – Nutrition Protein Carbs Fiber Water Fat
Chapter 2 – Superfoods and Unhealthy Foods With Alternative
Chapter 3 – How To Quit Craving and Addiction
Chapter 4 – Metabolism Booster, Supplements & Meal planning
Chapter 5 – Importance and Types of Fitness Routine
Chapter 6 – Top Exercise And Fun Activities
Chapter 7 – Common Workout Mistakes and Injury
Chapter 8 – Healthy Habits Myths and Facts
Chapter 9 – Daily Guidelines for Weight Loss