Picking the right foods and food combinations will go a long way to helping you diminish the craves before they come - nipping them in the bud at the onset. 

__

There are three main types of cravings: sweet snacks, salty snacks, and high-fat snacks. Each type has its own root cause. High-fat cravings often stem from a lack of vitamins A, E, D, and K. Salty snack cravings can indicate a need for more sleep, hydration, or stress relief. 

When you feel the urge to grab some cookies or chips, check in with yourself and ask "What’s missing?"

Sweet snack cravings are probably the most common and are often related to a lack of proper nutrition. Even if you’ve eaten a lot, it’s important to check if you’ve eaten nutritious foods.

While each type of craving has a significant meaning, addressing them with the right nutritional approach is the best way to reduce them for good. Consistently doing this will also decrease the frequency of your cravings. 

__

It might feel odd at first, but the practice of intentional drinking can help subside the urge to give into cravings.

Drinking water gives you the space to sit with your emotions rationally and address what needs to be addressed, rather than succumbing to your cravings.

__

If this isn’t the case, you might want to reassess your protein sources and amounts. It’s not necessary to go overboard with counting macros, but you can focus on plating a larger amount of protein alongside your veggies. 

Proteins are vital to our metabolic functions, protecting our cells and hormones, especially those mood-regulating proteins that often drive cravings. By adding more protein to your daily intake, cravings will be less likely to arise.

__

3. Curb the Carbs

Yes, carbs are vital components of our metabolic health, but the source, frequency, and amount of carbs are what we need to pay attention to when preparing our meals. Carb-laden meals can be counterproductive when trying to improve overall health, especially processed carbs. 

Eating food products that come in a package, box, or can will trigger future cravings. 

If you find yourself suffering from an unusual amount of cravings, take a closer look at the processed carbohydrates you’re consuming throughout the day and week. The cumulative impact of carbohydrates over a week is more important to track than daily intake because our body uses energy differently each day, depending on our activity level. 

Eating carbohydrates closest to their natural source (like vegetables) will naturally keep cravings at bay.

4. Eat Each Meal at the Same Time Every Day

Getting your body into a rhythm when it comes to eating is crucial. By eating meals at the same time each day, you prevent yourself from getting too hungry, which can lead to overeating. 

This might be challenging for busy people, but it’s vital for achieving a healthy metabolism and proper nutrient utilization. 

Scheduling your meals helps you develop sound nutritional habits and makes it easier to handle deviations like eating out with friends or attending dinner parties. Knowing what and when you eat keeps you on a healthy cycle, reducing the frequency and intensity of cravings.

__

Focus on whole foods, which are minimally processed and closest to their natural state, such as fresh fruits, vegetables, whole grains, lean proteins, and healthy fats. 

These foods are packed with vitamins, minerals, and other nutrients that your body needs to function optimally. Aim to include a balance of macronutrients (proteins, fats, and carbohydrates) and micronutrients (vitamins and minerals) in each meal. For example, a nutrient-dense meal might include grilled chicken (protein), quinoa (carbohydrate), and a variety of colorful vegetables (vitamins and minerals).

Fiber is crucial for digestive health and helps keep you feeling full longer. Foods high in fiber include vegetables, fruits, whole grains, legumes, nuts, and seeds. Incorporating these into your meals can help reduce the likelihood of cravings by keeping you satisfied. 

Meal planning and preparation can also help ensure that you have nutrient-dense options readily available, preventing you from reaching for less healthy options when you’re hungry. Consider preparing meals in advance or making additional portions for freezing.

Pay attention to how different foods make you feel. If you notice that certain foods trigger cravings or leave you feeling unsatisfied, try adjusting your meals to include more nutrient-dense options. 

Everyone’s body is different, so it’s important to find what works best for you. By focusing on whole, nutrient-dense foods and incorporating fiber into your meals, you can help ensure that your body gets the nutrients it needs. This can reduce the frequency and intensity of cravings, making it easier to stick to your fitness and wellness goals.

__

6. Simplify Your Meals

Don’t underestimate the effectiveness of simplicity. Simple, nutritious meals can relieve the stress of thinking about what to eat and keep you from adding unnecessary additives to your meals. Selecting foods that are as close to their natural source as possible is key. 

Using your own ingredients versus store-bought food products allows you to control cravings by knowing exactly what is in your food. 

You’ll be surprised at how making your own condiments can reduce the urge to overeat and curb cravings after meals. Simplifying your meals not only makes it easier to stick to your nutritional goals but also ensures that you’re consuming wholesome, nourishing foods that support your overall health and wellness.

__

7. Stress Management

Our ability to decide what we consider stressful will determine our reaction to the stressor and, consequently, our trigger to give in to cravings. It’s vital to understand that giving in to cravings will not address the stress but only magnify it. Managing our response to stress is crucial.

Identifying what is an actual stressor and what constitutes a high-emotion response can help you manage your reactions more effectively. 

Always remind yourself that cravings will never relieve your stress long-term. You might feel relief in the moment, but whatever you were feeling will likely return, along with the cravings.

Creating healthy responses to stress, such as through exercise, meditation, or talking to a friend, can help decrease the urge to give in to cravings. By developing these healthy coping mechanisms, you can reduce the frequency and intensity of cravings, supporting your overall wellness journey. 

__

8. Sleep Health

The latest emphasis on sleep is backed by science, providing solid evidence of its effect on our health and wellness. If you’re starting your fitness journey and want to see significant changes in your health, good sleep is essential. 

Even adding just 20-30 minutes of sleep can have a profound effect on your metabolism. 

If you find yourself wanting to give in to cravings late at night, this could be directly related to your hormones.

When we don’t get enough sleep, our bodies produce more ghrelin, the hormone that stimulates appetite, and less leptin, the hormone that signals fullness. This imbalance can lead to increased cravings and a higher likelihood of overeating. 

Prioritizing good sleep hygiene can help regulate these hormones, reducing cravings and supporting your overall health. 

__

Cravings are a natural part of our body’s way of communicating its needs, but they don’t have to control your eating habits. By making mindful choices and incorporating simple strategies into your daily routine, you can significantly reduce the frequency and intensity of cravings. Hydration, adequate protein intake, and choosing whole, nutrient-dense foods are key steps in this journey. Simplifying your meals and maintaining a consistent eating schedule can further support your efforts.

Managing stress and prioritizing good sleep hygiene are also crucial components of a holistic approach to wellness. Remember, cravings are often a signal that something is missing, whether it’s nutrients, hydration, or rest. By addressing these needs with a balanced diet and healthy lifestyle habits, you’ll find it easier to stay on track with your fitness goals.

Selecting foods that support your fitness and wellness needs, alongside a solid training program, will help you achieve long-lasting results. Proper nutrition not only fuels your body but also helps decrease the prevalence of cravings, making it easier to maintain a healthy and balanced lifestyle. Start with small, manageable changes, and you’ll be well on your way to a healthier, more vibrant you.