Top 10 Ways to Control Your Food Cravings for Unhealthy Food

We have all been in that position, standing before the fridge or the pantry, staring at that pack of chips or chocolate bar, and being convinced that just one bite would not harm. Before you know it, you have consumed half the bag, and your health aspiration is lost.  

A food craving is defined as the intense desire or urge to consume a specific food. Being Mindful while eating is necessary to have control over food cravings & excessive hunger.

Mindfulness is an intentional focus on one’s thoughts, emotions, and physical sensations in the present moment. 

Eating mindfully is when you are using all of your physical and emotional senses to experience and enjoy the food choices you make. Mindful eating encourages one to make choices that will be satisfying and nourishing to the body.

Food cravings, particularly for junk food, may occur at any time and usually disrupt our good plans.

What would happen if there were simple but efficient measures of eradicating those cravings immediately?

Imagine how good it is to be a manager rather than letting your gut govern you. 

This article will demonstrate to you the top 10 tips on how to end your cravings and reclaim your dieting powers so that you can make better choices and not feel like you are deprived of something.

Are you prepared to give up wanting things? Read on to find out how!

Why Do We Crave Unhealthy Foods? The Science Behind the Urge

Have you ever noticed that your brain desires a chocolate bar when you are anxious or a package of chips when you are watching a lot of movies? It is not just a matter of willpower, but biology.

The brain’s reward system makes us crave unhealthy foods.^[1] This small yet significant part of the brain is the hypothalamus, which regulates pleasure and appetite.

The feel-good neurotransmitter dopamine is secreted when we consume sugar or fatty foods. This puts us in a good mood and makes us want to have such items again.

Also, our bodies are built to seek out high-calorie foods to survive. This is a tendency we got from our ancestors, who needed to conserve energy for periods when food was hard to get.^[2]

In today’s world, this inclination may lead to overconsumption of unhealthy foods.

The initial step in controlling our urges is to understand the mechanisms that govern them. We will become better and healthier when we know the science behind our cravings.

This means that whenever you desire something again, do not forget it is not only your thinking but the way your brain is wired.

Effective Ways to Control Your Food Cravings for Unhealthy Foods

Now, we are going to discuss the most effective strategies to keep your temptations at bay!

These simple yet helpful methods will help you make better decisions and curb your cravings.

1. Stay Hydrated to Control Your Food Cravings

One of the most effective and simple methods of curbing food cravings is to ensure one drinks enough water.

We are usually thirsty, sometimes confuse it with hunger, and when we are hungry, we reach for junk food instead of water. 

Water also helps your metabolism operate more effectively and may make your digestive system run smoothly.^[2] Besides, drinking plenty of water can help you feel full, which can help you avoid the brain’s urge to snack. 

When you are hungry between meals, you should drink a glass of water first. This can help you tell whether you are actually hungry or just thirsty.

Apart from just plain water, you can also include non-carbonated and non alcoholic beverages such as buttermilk, fruit-infused water, tender coconut water, etc.

Pro Tip: Get yourself a bottle of water, keep it with you throughout the day, and take little sips now and then to remain hydrated and curb unnecessary cravings.

Aashirvaad Atta with Multigrains created the Digestion Quotient. You may now take a two-minute assessment to see how well your digestive system is performing.

2. Eat Regular Meals to Control Your Food Cravings

You should have regular meals to control your cravings.

Skipping meals may cause your blood sugar levels to drop very quickly, prompting your body to demand food rich in calories and that provides quick energy.^[3]

Instead of having three large meals, you can have six small frequent meals at regular intervals that include healthy snacks such as nuts & seeds, sprouts, fruits, salads, etc.

Avoid blood sugar fluctuations and hunger cravings through a regular eating schedule.

Your body knows it will receive fuel regularly with every meal, so it will not easily fall into panic mode and demand damaging snacks.

Pro Tip: To ensure you do not miss any meals or take too long an interval between meals, use alarms to remind yourself to eat.

3. Incorporate Protein and Fibre to Control Your Food Cravings

Add protein and fibre to your meal to reduce the risk of unhealthy or junk munching.^[4] Fibre aids digestion and makes you feel full, whereas protein aids muscle building and repair.

The two work together to slow stomach emptying, so you feel full and less inclined to eat sweet or fatty foods. 

You may not get so hungry in the middle of the afternoon if you eat balanced protein and fibre meals.

Pro Tip: Each meal must include some protein (e.g., eggs, chicken, nuts and seeds, lentils, fish or beans) and high-fibre foods (e.g., vegetables, whole grains, or fruits).

Aashirvaad Atta and Multigrains developed the My Meal Plan test in collaboration with well-known dietitians. The test tells you how much fibre you consume each day, then creates a meal plan that works for you.

4. Get Enough Sleep to Control Your Food Cravings

Sleep deprivation can also disrupt your appetite hormones, and this could lead to more frequent cravings to eat unhealthy foods.

When you do not get sufficient sleep, your body produces more ghrelin, which informs you that you are hungry, as well as less leptin, which tells you that you are full.^[5] 

This disproportion leads to a desire for more, particularly high-calorie comfort foods.

When sleep comes first, you will keep your hunger hormones in better check and therefore be less likely to snack at night.

The quality of sleep has an enormous impact on daily life since poor or disordered sleep can affect your work, concentration, appetite, food habits and the ability to interact with others.

During sleep, both physical and mental restoration take place, allowing you to feel fresh and alert in the morning.

Pro Tip: Aim for 7 to 8 hours of sleep each night so your body has enough time to rest and regenerate.

5. Manage Stress to Control Your Food Cravings

Cortisol is a hormone that increases your appetite and makes you crave high-fat and high-sugar foods.^[6] When you feel stressed, you may eat because you think you’re upset rather than hungry. 

These cravings can be managed through relaxation methods such as meditation, deep breathing, or exercise to reduce stress.

Managing your stress levels not only helps clear your mind but also helps you make better eating choices.

Pro Tip: When you begin to experience stress, take a five-minute break by meditating or taking a short walk.

6. Limit Processed Foods to Control Your Food Cravings

Foods that are processed are also designed to be addictive, and they usually contain much sugar, salt, and unhealthy fats that leave the brain feeling good.^[7] They may be tasty at the moment, yet they do not satiate you and may lead to overeating. 

Reducing these foods may break the cravings cycle, help in opting for healthy & natural foods and make you feel more in control of your diet.

Instead, you should consume whole, unprocessed meals that give you energy and keep you feeling full.

Pro Tip: Rather than chips and cookies, eat whole grains such as yoghurt, roasted makhana nuts, and fruits.

7. Mindful Eating to Control Your Food Cravings

Mindfulness is an intentional focus on one’s thoughts, emotions, and physical sensations in the present moment.

Eating mindfully is when you are using all of your physical and emotional senses to experience and enjoy the food choices you make. 

Mindful eating encourages one to make choices that will be satisfying and nourishing to the body. Thus, it means paying full attention to your meal, enjoying every bite, and knowing when you’re full.^[8]

We tend to dine unquestioningly, particularly when watching television or using our cell phones. 

This may cause you to eat more and make you crave more. When you are mindful of what you eat, you will be able to enjoy it more and understand when you have had enough.

This will help prevent cravings for unhealthy foods.

Pro Tip: Turn off the TV or put aside your phone so you can appreciate your food and listen to your body.

8. Avoid Getting Extremely Hungry to Control Your Food Cravings

You can also have an intense craving for harmful foods if you let yourself get too hungry.^[9] When you are extremely hungry, your body craves foods high in energy to provide a quick boost. 

You maintain your energy level and do not allow the hunger monster to take possession of you. You should have snacks or small meals between large meals.

As long as you have enough food, you’ll make better choices when it’s time to eat.

Pro Tip: To avoid making bad food choices when you are hungry, carry a small snack, such as a piece of fruit, nuts, or a protein bar.

9. Keep Healthy Snacks Handy to Control Your Food Cravings

It is better to keep healthy snacks around so that you can avoid the bad ones.^[10] It can help you contain your cravings before they become overwhelming, since you have nuts, fruit, or yoghurt nearby —at home, at work, or on the road. 

When healthier foods are prepared, you will not consume chips or other sugary snacks.

Pro Tip: Pre-cut fruits, vegetables, or roasted channa, makhana,  sandwiches, boiled eggs or nuts  into snack-sized portions so that you can always have them at hand when you need them.

10. Distract Yourself to Control Your Food Cravings

Cravings can begin when you are bored or angry. And do not give in: do something to keep yourself occupied, whether by mind or body.^[11]

Take a walk, invite a friend, or choose some new activity, such as drawing or knitting. 

Getting your mind off cravings can be done by keeping it busy so that you can interrupt the cycle.

Pro Tip: List things you can do and would like to do quickly when you have time, like listening to music, reading, or working on a puzzle.

The Bottom Line

Food cravings, particularly for unhealthy foods, should be managed holistically. Those cravings can be tamed by staying hydrated, eating frequently, and adding nutrient-rich foods such as protein and fibre. 

It is important to prioritise sleep, alleviate stress, and be mindful of what you are feeding on, among other things, to ensure you remain in control.

It is vital to keep in mind that a balanced diet is key to long-term health and wellness, so you need to ensure you receive all the necessary nutrients and do not experience cravings. 

Persistent craving & Excessive hunger may also be a sign of eating fewer calories than the recommended value, dehydration, other metabolic conditions such as thyroid or diabetes, etc.

In case of persistent cravings, it is advisable to see a healthcare professional who can offer practical assistance.

Frequently Asked Questions