“Cravings for certain foods can explain up to 11 percent of the diet and weight gain.” There is a lot to gain. It’s not easy though.
Cravings
Everyone knows those cravings. That irrational desire for a certain type of food that often has nothing to do with your hunger, let alone your actual energy needs. If you already have ‘hunger’ or an energy deficit, you know that the food you’re craving wouldn’t be the best way to meet that physical need. Regular readers may know that my weakness is sweet Harlequin candies and yellow M&M’s. In no way a constructive contribution to my diet. My challenge with nutrition has always been to eat enough to gain and maintain muscle mass. However, one bag of my guilty pleasures can make me feel satisfied all evening thanks to useless sugars. If I don’t have candy at home, I’m inclined to eat much more ‘real’ food in the evening. Research has shown that candy consumption (including chocolate) does not have a particularly large influence on weight [1]. But more on that in another article. Personally, I would have more benefit from craving pizza or hamburgers, for example. So that I can at least also get some fats and proteins with my sugars. If losing weight, or not gaining, is your goal, then you won’t get much benefit from that. Cravings tend to mess up your plans, diet, and goals. That stupid little devil on your shoulder that keeps whispering in your ear.Research on Cravings
By the way, I’m using ‘cravings’ as the best translation for the English word ‘cravings’, which mainly expresses a desire for certain foods. The Dutch word ‘hunkeren’ naturally has a broader possible meaning. In this article, by ‘cravings’ I mainly mean the desire for certain foods. I’m not referring to cravings that leave you sitting on the couch with a large tub of Häagen-Dazs in your lap, with your biggest spoon ready while crying watching Notting Hill. Recently, researchers from Louisiana State University analyzed 28 different studies on cravings and their relationship with diet, physical activity, and weight [2]. The good ‘news’ from that analysis is:- Cravings can be reduced by changes in your diet (no shit), physical activity, and bariatric surgery.
- They make a significant contribution to your overall diet and weight, so there is a lot to gain.
Getting Rid of Cravings
‘Much ado about nothing’ as Hugh Grant might say. Many will already have recognized their personal cravings as a form of addiction. So, the researchers are basically saying that you should ‘just’ kick the habit. They do offer a few handy facts and tips, which no junkie will be happier about, by the way.- It’s better to remove something from your diet than to try to eat smaller quantities. Just like smoking according to many. ‘Cold turkey’ quitting is of course not easy. But the insight that this is more effective can prevent fruitless attempts to reduce. Otherwise, you’ll keep giving in to the craving in smaller amounts, but the craving itself won’t disappear.
- It’s a learned condition that can also be unlearned. Does this make it easier to resist your daily donut or kebab sandwich from now on? No. However, it does make it clear that you have it in you to make a change. It can mentally strengthen you to know that this influence may be greater than genes that make you have to watch your weight more than others.
- Weight loss has a reducing effect on cravings. Once you’re on the right track, your mind will also be less resistant.
- “Watch out, physical activity can increase cravings”.
References
- Duyff RL, Birch LL, Byrd-Bredbenner C, et al. Candy consumption patterns, effects on health, and behavioral strategies to promote moderation: summary report of a roundtable discussion. Adv Nutr. 2015;6(1):139S-46S. Published 2015 Jan 7. doi:10.3945/an.114.007302
- Candice A. Myers, Corby K. Martin, John W. Apolzan. Food cravings and body weight. Current Opinion in Endocrinology & Diabetes and Obesity, 2018; 1 DOI: 10.1097/MED.0000000000000434
