Chocolate? Pizza? Hot chips? What’s your food obsession? Tara Diversi looks at the difference between normal and potentially dangerous food cravings and how to free yourself of them forever.
Check in with the 97 per cent of women who experience food cravings and you will hear the following four foods mentioned over and over again — chocolate, chips, pizza and ice-cream.
You see, when it comes to cravings, these are the big four. This may well be because, as children, these foods were often associated with love, fun and relaxation.
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So, it makes sense that when we are feeling unloved, bored or stressed, we think (even if subconsciously) that these foods will make us feel better.
Yet food cravings can trigger binge eating, resulting in weight gain, guilt, feelings of worthlessness or worse, unhealthy compensations such as excessive exercise or vomiting — the risk factors for eating disorders.
Yet not everyone satisfies cravings with binges. If cravings don’t negatively affect you, accepting them as a part of life is the first thing to do.
“For most people, food cravings are normal,” says psychologist Dr Eva Kemps, who researches food cravings at Adelaide’s Flinders University.
“For others, they can be mentally debilitating. They can’t focus on what they are doing because they can’t keep their mind off the food they’re craving.”
Food fixes
Although we eat food when we’re not hungry, cravings for sweet food can be related to irregular sugar levels, which can upset our hormones.
Too much processed carbohydrate, sugar and even sugar substitutes can fuel sweet food cravings.
To have the lowest impact on sugar levels, choose carbohydrates that are unprocessed and have a low glycaemic index (GI), such as wholegrain breads, crackers and legumes.
Combine these with protein — low-fat dairy, lean meat, chicken, fish and nuts — and be careful with your portion size.
Craving comfort foods is also very common. Studies have found that eating warm food increases feelings of comfort and fullness.
So, eating cooked meals with plenty of vegetables is one way to curb these types of cravings. Snack cravings can be warded off by a cup of vegetable soup or herbal teas such as peppermint or chamomile.
Behaviour fixes
It is easy to think that by simply taking those foods off the menu, your cravings would be controlled. Unfortunately, it’s not that simple. It seems that we only have a limited supply of willpower.
The more you restrict yourself, the more likely you are to get cravings for your favourite foods. Research shows that those who rely on willpower end up eating about 40 per cent more kilojoules when they do indulge than those who allow themselves occasional treats.
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That’s why it’s a healthy choice to include your favourite foods in your dieting plan. A good guide includes your favourite treat and a “free” meal once a week. When it’s on the allowed list, you’re less likely to binge and feel guilty when you do eat these foods.
HOW TO KICK CRAVINGS
Eat protein-rich breakfasts and lunches (eggs, tuna, chicken).
Eat warm foods with plenty of vegetables.
Eat low-GI and high-fibre carbohydrate foods (think grainy bread, wholegrain pasta and brown rice).
Eat treats away from home and work.
When trying to lose weight, always schedule your favourite foods.
Put treats behind closed doors.
Practise deep-breathing exercises.
Visualise images that are not food.
Identify your feelings when you crave.
Read more of this story in the August issue of The Australian Women’s Weekly.
Your say: Do you have any secrets for beating cravings?
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