Food Cravings

Once I took my 7-year-old to my friend’s place for the weekend who lived 4 hours away. The three kids have met a few times before. They are good with each other. I would be busy with work, both days, but, my friend was free to take them around – that was the deal.
The kids had a great time, and my friend manage to do everything a father needed to do over the weekend. I got to do my work. So, all are winners!

At the airport, my daughter asked me if I remembered the salad bar at our home airport. Because she wanted to “eat some vegetables”!
When we landed, we the exit to the salad bar. She picked the large, steamed broccoli salad with other veggies. She sat there and ate each bite, patiently, undistractedly, and chewing every mouthful really well. I watched her eating the way she ate in total amazement.
When the skinny little thing finished the adult-sized salad, she put the spork in the box, the lid back on and dropped it in the bin, and said ‘ok, dadda, let’s go home’. We did.

We rarely see dealing with cravings in that way. But, for a girl who was eating more than half of her meals in low-carb vegetables at home, found the 2 days of all-carb-life a little tedious.

We all crave certain food items at times. There are many theories about it. But, have you noticed that people – though rare to find one – who eat healthy meals and operate a healthy life, don’t crave almost – anything – except their healthy meals and routine? I have. And, these guys can water-fast peacefully and come out with more energy! We feel like a day of fasting is heartless starvation!Let’s get into the food cravings.

Let’s try to shorten the list to just seven items.

• Chocolate: Many people crave chocolate, which is high in sugar and fat. This may be because chocolate releases endorphins in the brain, which can create feelings of pleasure and happiness.
• Salty snacks: Cravings for salty snacks like potato chips or pretzels may be due to the body’s need for sodium or because they are a comforting and familiar food.
• Sugary treats: Foods high in sugar, such as candy or ice cream, can create a temporary rush of energy and pleasure. This may be why people crave them when they are feeling stressed or tired.
• Carbohydrates: Carbohydrates, such as bread or pasta, can provide a quick source of energy and may be craved when someone is feeling hungry or low on energy.
• Cheese: Some people crave cheese, which is high in fat and can be addictive due to the release of opioids in the brain.
• Spicy foods: Spicy foods, such as hot peppers or curry, can create a rush of endorphins and dopamine in the brain, which may explain why some people crave them.
• Red meat: Cravings for red meat, such as steak or hamburgers, may be due to the body’s need for iron or protein.

Food cravings can be caused by a variety of factors, including physical, emotional, and psychological factors. Here are some of the most common causes of food cravings:

• Sense of connecting: For many people, a coffee or tea is how they sit down with their friend and chat about how life is going. This is not an addiction. These guys can easily live without those beverages in a different situation.
• Nutrient deficiencies: Our bodies may crave certain foods because they are lacking certain nutrients. For example, craving chocolate may indicate a deficiency in magnesium. In my view, this is the only reason.
• Hormonal changes: Hormonal changes, such as those that occur during pregnancy or menstruation, can cause food cravings. For example, some women may crave chocolate or other sweet foods during their menstrual cycle. Manufacturing and engaging hormones are energy-draining functions for the body. So, if your energy is already low, you might develop a food craving during certain days of the month.
• Emotional triggers: Stress, anxiety, boredom, and other emotions can trigger food cravings. Eating certain foods may provide a temporary feeling of comfort or pleasure. All emotions are energy-draining. The reason is the same here as the above hormonal-food-craving.
• Addiction: Some people may crave certain foods, such as sugar or high-fat foods because they are addicted to them. These foods can release dopamine in the brain, which creates feelings of pleasure and can be addictive.
• Learned behaviour: Food cravings can also be learned behaviour. For example, if you grew up eating ice cream as a treat, you may crave it when you’re feeling stressed or anxious.
  The only cause, from my experience, is acute nutritional deficiencies. In any case, it is hard to isolate the exact reason, that’s all. Hormonal and emotional food cravings are also from nutritional deficiencies. A nutritional deficiency can be from not having the right nutrients, not absorbing them or not retaining them. It’s important to note that food cravings are just indications of a specific nutrient is needed. As an indication, this needs to be replaced with healthy nutrition rather than continuing with the junk-food.

There are a few different ingredients in chocolate that may contribute to cravings and addictions.

• Sugar: Chocolate contains sugar, which can create a rush of energy and pleasure in the brain. Over time, this can lead to a sugar addiction, where the brain craves more sugar to experience the same rush of pleasure. This has been discussed above.
• Caffeine: Chocolate contains a small amount of caffeine, which is a stimulant that can create feelings of alertness and energy. This may contribute to chocolate cravings, especially in people who are sensitive to caffeine. What does caffeine do to our bodies? It speeds up circulation, accelerates the metabolism, increases the heart rate and warms up the body. What is a similar thing? Exercise. It does the same thing. Coffee craving is the message to start a fitness regime or upgrade it if you are already on one.
• Phenylethylamine: Chocolate contains phenylethylamine (PEA), which is a compound that can create feelings of pleasure and euphoria in the brain. PEA is also released naturally in the brain when we fall in love, which may explain why some people associate chocolate with romance and pleasure.
• Theobromine: Chocolate also contains theobromine, which is a stimulant similar to caffeine. Theobromine can create feelings of energy and alertness, but it is not as strong as caffeine.

• Sodium: Salt is high in sodium, which is an essential mineral that helps regulate fluid balance in the body. When we don’t consume enough sodium, our bodies may crave salty foods to help replenish our levels.
• Habit: We may also crave salty snacks out of habit. If we are used to snacking on salty foods, we may crave them simply because they are familiar and comforting.
• Emotional triggers: Like other food cravings, our cravings for salty snacks may also be triggered by emotions. For example, if we are feeling stressed or anxious, we may crave salty foods as a way to cope with those emotions.
• Dehydration: Finally, we may crave salty snacks if we are dehydrated. When we become dehydrated, our bodies may crave salty foods to help replenish the salt and other electrolytes that we have lost through sweating or other means.
  It is also linked to weakness in hydrolysis and electric signals and so on, as well.
  It’s interesting that we need added salts! We shouldn’t. It’s also the era of over-salting in everything. Interestingly, all-natural food items have sufficient salts for our bodies. The mind-body reason for our need for salt is that we feel like there is not enough spark in our lives.

Evolutionary biology says that our bodies are programmed to seek out sweet foods, as they are a natural source of energy. In the past, sweet foods were relatively rare and difficult to come by, so our bodies evolved to crave them as a way to ensure we consumed enough calories to survive.

• Hormonal changes: Sugar cravings may also be related to hormonal changes in the body. For example, some women may crave sugar during their menstrual cycle, when estrogen and progesterone levels are fluctuating.
• Emotional triggers: Like other food cravings, our cravings for sugar may also be triggered by emotions. Eating sweet foods can create a temporary feeling of pleasure and comfort, which may help alleviate stress, anxiety, or boredom.
• Addiction: Some researchers believe that sugar may be addictive, similar to drugs like cocaine or nicotine. Consuming sugar releases dopamine in the brain, which creates feelings of pleasure and can be addictive over time.
• Insulin resistance: Finally, some people may crave sugar due to insulin resistance, a condition where the body has difficulty processing glucose (sugar) properly. This can lead to higher levels of glucose in the blood, which can cause sugar cravings as the body seeks to balance out its glucose levels.
  It’s important to note that while sugar is a natural part of many foods, consuming too much-added sugar can be harmful and may contribute to a variety of health problems, including obesity, type 2 diabetes, and heart disease. If you find yourself craving sugar frequently, try to balance your intake with other foods that are high in nutrients and low in sugar. Drinking plenty of water and getting regular exercise can also help reduce sugar cravings.

• Energy: Starchy foods like bread, pasta, and potatoes are high in carbohydrates, which are a key source of energy for the body. When we are low on energy, our bodies may crave starchy foods as a way to replenish our carbohydrate stores.
• Comfort: Like other food cravings, our cravings for starchy foods may also be related to emotions. Eating starchy foods can create a feeling of comfort and satisfaction, which may help alleviate stress, anxiety, or other negative emotions.
• Serotonin: Starchy foods can also help boost serotonin levels in the brain. Serotonin is a neurotransmitter that is associated with mood regulation and feelings of well-being. Eating starchy foods can stimulate the production of serotonin, which may contribute to our cravings for these types of foods.
• Habit: We may also crave starchy foods out of habit. If we are used to eating starchy foods as part of our regular diet, we may crave them simply because they are familiar and comforting.
  It’s important to note that while carbohydrates are an important source of energy for the body, consuming too many starchy foods can lead to weight gain and other health problems. If you find yourself craving starchy foods frequently, try to balance your intake with other types of foods that are high in nutrients and low in carbohydrates, such as fruits, vegetables, and lean proteins.

• Protein: Cheese is a good source of protein, which is an important macronutrient that helps build and repair muscles, bones, and other tissues in the body. Consuming protein can also help us feel full and satisfied, which may contribute to our cravings for cheese.
• Fat: Cheese is also high in fat, which can create a feeling of satiety and pleasure when consumed. Eating foods that are high in fat can also stimulate the release of dopamine in the brain, which creates feelings of pleasure and can be addictive over time.
• Salt: Cheese is often high in sodium, which can create a craving for salty foods. Like other food cravings, our cravings for cheese may be triggered by our body’s need for certain nutrients, such as sodium.
• Culture: Finally, our cravings for cheese may be influenced by cultural factors. Cheese is a staple food in many cultures, and we may associate it with comfort, tradition, and nostalgia.
  It’s important to note that while cheese can be a tasty and satisfying food, it is also high in calories, saturated fat, and sodium. If you find yourself craving cheese frequently, try to balance your intake with other types of foods that are high in nutrients and low in saturated fat and sodium.

• Flavour: Spices can add a lot of flavour and variety to our food, making it more enjoyable to eat. Our cravings for spices may be driven by our desire for new and interesting tastes.
• Health benefits: Many spices have health benefits, such as reducing inflammation, improving digestion, and boosting immunity. Our bodies may crave these spices as a way to obtain these benefits.
• Cultural influences: Our cravings for spices may also be influenced by cultural factors. Spices are a key component of many traditional cuisines, and we may associate certain spices with specific cultures or regions.
• Thermogenesis: Some researchers believe that consuming spicy foods may stimulate thermogenesis, or the process by which the body produces heat. This can increase metabolism and may help with weight loss.
• Endorphins: Finally, some people may crave spicy foods because they enjoy the endorphin rush that comes with eating them. Spicy foods can cause a release of endorphins, which are natural chemicals in the body that create feelings of pleasure and can be addictive over time.
  It’s important to note that while spices can be a healthy and tasty addition to our diet, consuming too many spicy foods can cause digestive discomfort or irritation for some people. If you find yourself craving spicy foods frequently, try to balance your intake with other types of foods that are high in nutrients and easy to digest.

• Iron deficiency: Red meat is a rich source of iron, a mineral that is essential for the production of red blood cells. If our bodies are low in iron, we may crave red meat as a way to obtain more of this nutrient.
• Protein: Red meat is also a good source of protein, which is an important macronutrient that helps build and repair muscles, bones, and other tissues in the body. Consuming protein can also help us feel full and satisfied, which may contribute to our cravings for red meat.
• Flavour: Red meat has a distinct flavour that many people find enjoyable. Our cravings for red meat may be driven by our desire for the taste and texture of this food.
• Cultural influences: Our cravings for red meat may also be influenced by cultural factors. Red meat is a staple food in many cuisines around the world, and we may associate it with comfort, tradition, and nostalgia.
• Fat: Finally, red meat is often high in fat, which can create a feeling of satiety and pleasure when consumed. Eating foods that are high in fat can also stimulate the release of dopamine in the brain, which creates feelings of pleasure and can be addictive over time.
  It’s important to note that while red meat can be a good source of iron and protein, consuming too much red meat can be unhealthy. Red meat is high in saturated fat and cholesterol, which can increase the risk of heart disease and other health problems. If you find yourself craving red meat frequently, try to balance your intake with other types of foods that are high in nutrients and lower in saturated fat and cholesterol, such as fish, poultry, and plant-based proteins.
• Flavour: Fat has a distinct flavour and texture that many people find enjoyable. Our cravings for fat may be driven by our desire for the taste and mouthfeel of foods that are high in fat.
• Satiety: Eating foods that are high in fat can create a feeling of satiety and fullness. This may contribute to our cravings for fat as a way to satisfy our hunger and keep us feeling full for longer periods of time.
• Energy: Fat is a concentrated source of energy, providing nine calories per gram. Our bodies may crave fat as a way to obtain the energy we need to fuel our daily activities.
• Evolutionary factors: Some researchers believe that our cravings for fat may be an evolutionary adaptation. Throughout human history, food sources were often scarce, and consuming high-fat foods helped our ancestors store energy for times when food was not available.
• Brain chemicals: Finally, eating foods that are high in fat can stimulate the release of dopamine in the brain, creating feelings of pleasure and reward. This can make us crave high-fat foods and can be addictive over time.
  It’s important to note that while fat can be an important part of a healthy diet, consuming too much fat can be unhealthy. Eating a diet that is high in saturated and trans fats can increase the risk of heart disease, obesity, and other health problems. If you find yourself craving high-fat foods frequently, try to balance your intake with other types of foods that are high in nutrients and lower in saturated and trans fats, such as fruits, vegetables, and lean proteins.

Caffeine is a stimulant that can affect the central nervous system, and it is commonly found in coffee, tea, soda, energy drinks, and chocolate. Like other food cravings, caffeine cravings can be driven by a number of factors:

• Habit: Caffeine can be habit-forming, and regular consumption can lead to physical dependence. If you are used to consuming caffeine on a regular basis, your body may crave it when you go without it.
• Energy boost: Caffeine can provide a quick energy boost and help you feel more alert and focused. If you are feeling tired or lethargic, you may crave caffeine to help you feel more awake and energized.
• Mood: Caffeine can also affect mood and emotions. If you are feeling anxious or depressed, you may crave caffeine as a way to boost your mood and feel better.
• Withdrawal: If you consume a lot of caffeine regularly and then stop suddenly, you may experience withdrawal symptoms such as headache, fatigue, and irritability. These symptoms can lead to cravings for caffeine as a way to alleviate the discomfort.
  To address caffeine cravings, you may want to consider reducing your caffeine intake gradually to avoid withdrawal symptoms. You can also try substituting other beverages or snacks for caffeine, such as herbal tea or fresh fruit. Additionally, practising stress-reduction techniques such as meditation or deep breathing can help reduce the need for caffeine as a way to cope with stress or anxiety. Finally, getting enough sleep, staying hydrated, and eating a balanced diet can also help reduce caffeine cravings. If you are concerned about your caffeine intake or are experiencing significant withdrawal symptoms, consider speaking with a healthcare provider for additional support and guidance.

• Identify triggers: Pay attention to what triggers your food cravings. Is it a certain time of day? A particular mood or emotion? Identifying your triggers can help you anticipate and manage your cravings.
• Practice mindful eating: Eat slowly and pay attention to the flavors, textures, and sensations of your food. This can help you feel more satisfied and less likely to overeat or give in to cravings.
• Stay hydrated: Dehydration can sometimes be mistaken for hunger or food cravings. Drink plenty of water throughout the day to stay hydrated and reduce your cravings.
• Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and cravings. Aim for at least seven hours of sleep each night to help reduce your cravings.
• Eat a balanced diet: Consuming a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins can help reduce cravings for unhealthy foods. These foods are high in nutrients and can help you feel full and satisfied.
• Plan ahead: If you know you tend to crave unhealthy foods at certain times or in certain situations, plan ahead and have healthy snacks or meals available. This can help you resist temptation and stay on track with your healthy eating goals.
• Practice stress-reduction techniques: Stress can trigger food cravings, so practicing stress-reduction techniques such as meditation, yoga, or deep breathing can help reduce your cravings.
  Remember that occasional food cravings are normal and nothing to be ashamed of. It’s important to be kind to yourself and to focus on making sustainable, healthy choices over the long term. If you find that your food cravings are causing significant distress or are interfering with your ability to maintain a healthy diet, consider speaking with a healthcare provider or a registered dietitian for additional support and guidance.

In short, there are opinions and observations about cravings. Some are right. Just some! The fact is this, if you don’t eat the right meal, at the right time, in the right way, at the right size, you will need junk food all the time. If you think snacks twice a day is normal, it is not. The need for snacks says that you didn’t have a sufficient amount of nutrients from the previous meal.

Try this from today.

200g low-carb vegetables + 100g protein source before your breakfast. 200g + 100g = 300g before your normal breakfast. Make it 230+100, the next morning. And 260+100g on the third. 300+100 on the fourth and so on. Work towards 1% of your body weight if safe and practical. While this method takes a week or 10 days to hit the mark, the following method should hit it on the first day!

Start with 400+100 for breakfast. Eat this early in the morning. Chew each mouthful really well. If you do this, you will not need any snacks on that morning. Do something similar for lunch. You won’t need your afternoon snack. Keep increasing the size towards 1% of your body weight. This meal provides everything for the body, so it doesn’t need anything extra or junk.

Add a 20-minute HIIT (YouTube has many. Anyone is good.), twice a day. But, start slow, easy at 10% intensity, and work towards 50-60%. This will give double the impact on your vitality. Sip equivalent to 1% of your body weight water thrice daily, this will complete your fitness journey!