I recently read an article which contained some tips from Katherine Debra Zellner, a psychologist at Montclair State University, on reducing food cravings. While I read lots (and lots) of food/nutrition articles and news, this one stuck out as particularly novel and unique, so I’d like to share her tips, and add some of my own thoughts on the subject.
Many of us have felt the tug of an intense craving for a specific food. And for most people, cravings aren’t luring them to eat carrots: we want sweets, chocolate, salty or fatty foods. While it is my stance that all foods can fit in a healthy diet (it’s just a matter of portion size and frequency), I think many of us would like to be more in control of our cravings, rather than feeling controlled by them! Try the following tips to avoid developing intense cravings, and help take the edge off.
1. Don’t make it a habit to eat your favorite indulgence at the same time of day, in the same situation, or in the same place. Why? Repetition only makes it a concrete habit, and you’ll have a hard time getting through that scenario, time or mood without that treat. For example: if you love peanut butter cups, having one every now and then at a movie, or at a halloween party…not so much of a problem. But if you make it a nightly ritual that after dinner, it’s Reese’s Time, pretty soon you’ll be encounterting that craving every night.
2. It may sound paradoxical, but don’t eat your favorite treat when you’re hungry. Research shows that we’re more likely to crave a food when we come to associate it with fulfilling hunger. I’d also like to add that you’ll have a better chance of eating slowly and sticking to a small portion when you’re enjoying a dessert after a satisfying meal, than if you’re face to face with a box of Oreos and hungry.
3. Don’t go cold turkey. Forbidding yourself to have chips, if they’re among your favorites, is quite likely to backfire. (And until it does backfire, I guarantee it will make you at least a little miserable.) You might hold off for a time, but when the opportunity to eat them does present itself, you’re more likely to binge instead of eat a moderate portion. “The worst thing you can do is say, ‘There’s a food we shouldn’t eat,’ ” said Zellner. “Have them every now and then, and enjoy what you’re eating.”
Have you ever eaten a food very frequently for a period of time, and then not wanted it anymore? If you have a particularly strong crave-inducing food, the best way to win the struggle might actually be to give in a bit. How? Allow yourself to eat a small bit of that food often. You’ll probably still like the food, but you can decrease the crave-power simply by telling yourself it’s not off limits.
I’ve had clients tell me they crave peanut butter like nothing else on earth, and they won’t dare keep a jar in the house because they’ll just eat too much of it. But they think of it every day, dream if it even. I say buy the peanut butter. Tell yourself you are allowed to eat it. Yes, you might overdo it at first, maybe you even eat it 5 times a day. But at some point (and it doesn’t take long) peanut butter loses that magic appeal. (Haha it happens even faster if you eat so much that you get sick, not that I recommend it.) You’ll probably still like peanut butter, but the magic allure will have worn off. And you’ll realize, it’s just another food you can choose to eat or not eat. Craving disarmed, the peanut butter no longer controls you.
Speak up! What foods do you crave? How do you manage your cravings?
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The cravings are not as bad as I expected and I am sitting in week 5 or 6 since working with you and tracking all my eating. For me, planning ahead is the key – especially when I am out somewhere like a BBQ or something. I either eat in advance or bring some food just in case, but most of the time I find good stuff to pick from while ignoring the junk I used to crave.
to be honest, I don’t get many cravings at all either! I do hear a lot from people though that their cravings are brutal (mostly women
so I thought the tips might help.
I used to be a mega-chocolate craver, but its funny how those things go away. I attribute it to stable blood glucose in part, from fueling up on proteins and healthy fats instead of processed carbs. I used to be queen of fat-free muffins, Snackwell’s cookies, etc, and I couldn’t stop craving more and more sugary, low fat carbs and chocolate.
Now, I just get hungry. And I eat. No biggie. When I’m hungry. I dont really want junk, I want a nice sturdy meal! It’s afterward though…haha, thats when my sweet tooth kicks in. But its easy enough to quiet with a little something, fruit, yogurt, a Zone bar. I dont need cake.
“…it happens even faster if you eat so much that you get sick…” This strategy really is magic, tho, and lasts for a long time. Maybe if you are already are sick, eat your craving food to give that bad association craving food = sick
I also agree if you eat the same favorite snack food over and over it loses the appeal and you won’t want to keep eating it. So maybe buy a big, big bag of cookies. Eat one at a time several times a day and let that bag open so they get good and stale. By the end of the bag, the thought of eating one more will gross you out! That’s how it works for me, anyhow.
lol Barb I love the let em get stale strategy
Awesome.
I get cravings for ridiculous things that aren’t even snacks, like quesadillas and pizza. LOL.. I’m also a big chocolate fiend.
I think the best way I’ve curbed the big food cravings is by thinking about what I ate while running… weird but it worked… “Hm, if I didn’t have all that greasy diner food, maybe I wouldn’t feel so slow and heavy and in pain right now!” And that’s how I got addicted to veggies too.. I just feel fuller and lighter when I work out after a more nutritious meal.
As for the chocolate, the portioning helped out a lot. Thank God for those little Dove chocolate bars!
Junk food for me is only filling in huge portions, but then my body feels so sluggish. Better food choices definitely keep me filled longer and happier.
I know #1 is referring to conditioning (for anyone familiar with psych 101).
Good points from Magic and Lizette- you both pointed out the “ugh” bad feelings that we all get after over-indulging. Keeping that in mind certainly helps steer clear from a lot of temptations! Good food “feels” better!
Honestly, I don’t really get cravings too often BECAUSE I allow myself to treat. I do not keep “bad” foods in the house because I am a nighttime grazer and it has bad results. Instead if I want a treat that isn’t in my house, I go get it.
great idea trigirl. If you allow yourself ot eat it, you won’t crave it like mad. The best way to make something irresistible is to forbid it.
thanks for contributing!