We all know that feeling when the clock strikes 3pm and a tantalising image of cookies, chocolate, or chips seems to magically drop into our heads.
From sweet candies to salty treats, these afternoon and late-night cravings seem to be one battle in which we always have to admit defeat.
But where do cravings come from, and can they be beaten?
FEMAIL talked to Australian dietitians Lee Holmes and Kate Save to find out the science behind our cravings – and what we can replace them with.
Cravings are the result of both mental and physiological triggers that respond to either our emotions or something our body is missing.
‘While some cravings can be psychological – for example, if you’re sad or feeling lonely – others can indicate nutritional deficiencies,’ Holmes explained.
‘Often, this turns into a habitual thing, and we all know how difficult it can be to break a habit.’
Humans connect food to different experiences – from childhood holidays to first dates – and thus it naturally becomes tied to our emotions.
So when we’re feeling stressed or sad, it’s no surprise that we tend to seek comfort in the kitchen.
But there’s also a science behind why we’re reaching for ice cream instead of kale.
‘Certain foods trigger us to feel high and stimulate the happy hormone serotonin,’ Save revealed.
‘People will go for sweet or salty food when they’re feeling low or stressed or sad because they will literally trigger a happy spot in the brain.’
But this high can become addictive, turning cravings into a habit every time you feel down.
‘The more you repeat a behaviour, you create a pathway in the brain and can become addicted to eating a particular food or eating at a particular time of day,’ Save explained.
‘And you don’t even realise you’re doing it until after you’ve done it, because your brain has created this particular pathway and it can be very hard to undo.’
But a lack of sleep can have an even bigger impact on our cravings than stress, Save added.
‘If we’re not getting sufficient sleep, all of these hormones are out of whack,’ she said.
‘When we’re not getting enough sleep, we don’t shut off our appetite when we should and thus could be hungry until the late hours of the night.’
‘Being tired can also increase our hunger hormone, which keeps us reaching for all the not-so-good foods we all know and shamelessly love,’ Holmes added.
Cravings can also signal which nutrients our bodies are deficient in. Thus, it can be helpful to note specifically what type of food you’re yearning for.
‘Sugar cravings can indicate mineral deficiencies and blood sugar imbalances,’ Holmes said.
‘While salty foods like chips or pretzels could mean you have a mineral deficiency, such as sodium.’
More specifically, a constant chocolate craving could be a sign that your body needs more magnesium, while salt cravings could be related to stress or PMS.
But you can get your body back on track without submitting to these guilty pleasures.
If you’re looking for a chocolate swap, Save said you can replenish magnesium levels with a healthy nut butter, sunflower seeds, almonds, or seafood.
Holmes also suggests turning to low-fructose fruits – like berries, apples, pineapples, or kiwi – as well as cinnamon ‘on everything’ to satisfy a nagging sweet tooth.
If it’s salt your yearning for, Save suggests reaching for edamame beans.
‘You can buy them from the supermarket frozen, stick then in the microwave to steam them, put a little salt on top, and have a highly nutritious snack,’ she said.
Holmes also advises drinking a big glass of water with 1/4 a teaspoon of Celtic Sea Salt or Himalayan salt to ‘restore the salt balance within the body’.
Instead of reaching for energy drinks or sodas for a boost in the day, Save recommends getting sparkling or infused water instead.
‘Taking a walk outside, getting some fresh air and leaving the four walls of your office or house can also help reduce cravings,’ Holmes added.
‘Fresh air and exercise can help increase blood flow to the body and give us more energy to do work.’
Save also recommends upping your protein intake, which will leave you feeling fuller for longer and help regulate appetite.
‘It’s not about how many times you eat, but the quality of those meals and the right amount of protein that has the biggest impact in reducing cravings,’ she said.
Holmes also believes that increasing your intake of minerals and vitamins – especially those found in leafy green vegetables, nuts, seeds, legumes, and eggs – can do wonders for naturally boosting energy levels and curbing cravings.
But at the end of the day, you still need to treat yourself once in awhile.
‘Total deprivation almost always leads to failure,’ Holmes said.
‘While we shouldn’t be eating chocolate, chips and cookies for every meal, the occasional treat, with no guilt included, will stop you from going crazy and binging when the opportunity arises.’
‘Also, it’s important to remember that having one piece of cake or a few chips doesn’t make you bad, it makes you human!’
