How to stop craving unhealthy foods?

“I know the details of foods, which food is good in which place. I keep on exploring it. I love to eat all kinds of foods. Midnight snacking, especially eating fried chicken at around 1 AM gives me an awesome feel. You know, I am a great foodie”

I have heard it from 1 in 10 people whom I met. Being a Foodie is a pride and fashion nowadays. Somehow the meaning of foodie varies and indulges with obsessiveness with food.

Food addiction is one of the leading addictions and causes of many diseases in human beings throughout the world. It all starts with Food cravings.

Starting from Obesity, food addiction, and binge eating disorder to Diabetes, Psychiatric illness, and all kinds of lifestyle disorders, your relationship with food is the cause.

Why do you crave unhealthy foods?

Of course, understanding the causes and reasons helps you to understand which area you have to focus more.

In general food cravings are associated with

Imbalance in your Leptin and Ghrelin hormones which are responsible for your hunger and fullness.
In women during menstrual cycle and pregnancy, cravings are quite common.
Poor Sleep hygiene
Improper eating pattern
Poor diet like eating highly processed foods regularly
Emotional health disturbances
Poor hydration
Gut health disturbances
Poor lifestyle

How to stop craving unhealthy foods?

Two important things you should focus on and put into action to beat craving unhealthy foods.

Bring your awareness:

Bring your awareness into the moment before you take the food. Pause and question yourself.

Is this need to take this food now?
Why don’t you skip this unhealthy food for your goodness?

This moment of pause and self-reflection helps you to not take that particular food at that particular moment.

Even after this, if you have the feeling of the urge to eat, follow this Three-bite rule. That is, take 3 bites of whatever you are craving and then put the rest away. This helps you for a few days until you gain your self-control.

For some people, it is difficult to focus on that particular moment, so what do you have to do? You start by exploring your reasons for food cravings and focusing on building healthy habits and then try to bring your awareness.

Deport Guilt:

It’s quite common for anyone to feel guilty after doing things that they wish not to do. Stop feeling guilty after eating unhealthy food because feeling bad about what you eat is the pathway to eating more unhealthy foods.

Other strategies that help you to beat and stop food cravings:

Hot Shower:

One Anecdotal evidence is there, taking a hot shower aids you to stop food cravings. I feel that it is a kind of deviation and additionally hot water shower makes you relax and calm and thus it helps you to stop food cravings that arise from emotional disturbances.

How to stay calm in stressful situations?

Focus on your eating pattern :

Apart from your nutrient choices and calories, focus on your eating pattern. I suggest you do intermittent fasting. It is an eating pattern that cycles between periods of fasting and eating. It has numerous benefits for obesity, metabolic disorders, etc. Check here to learn the benefits of Intermittent fasting.

Nutrition Source :

Take a protein and fiber-rich diet, because both of them create bulk and leave you satiated.

Self-awareness :

Self-awareness is the solution to all problems. Since emotional disturbances are one of the important causes of food cravings, acknowledging and addressing your emotions is crucial to overcoming food cravings.

Check here: Emotional regulation strategies.

Use some healthy friction:

When you crave something, instead of looking into the fridge, have a walk, call your friend, or do some creative activities like dancing, drawing, or anything of your choice.

Focus on building healthy habits:

Sleep hygiene, go to bed at the same time, and wake up at the same time in the morning.
Do mindful eating.
Eat your meals regularly, don’t skip meals
Do regular exercise
Practice Mindfulness and Meditation