It is not a lack of willpower! This is the top nutrition question I’ve received this week. Let’s dive into how you can inventory your own sources of the craving, and how to squish it.
Common cause 1: Stress eating
The world is a stressful place right now, with lots of uncertainties and new dynamics. This makes our brains run on over-time. Brains use glucose (carbohydrate) as fuel.
Take inventory of not only when you are craving high-sugar or salt carbs, but why. If you find it is stress-eating instead of actual hunger, when the craving arises, name it as a coping mechanism, then go do a different activity like walking or brushing your teeth.
Common cause 2: Lack of protein, good fats, or nutrients throughout your day
If your “new normal,” schedule is a lack of a schedule, your eating habits might have changed. Many people are skipping meals, which will leave you ravenously grabbing sugars in the evening. Try to eat a little protein, good fat, and veggies/fruits, every 3-4 hours throughout your day.
Good fats are commonly misunderstood. Examples of great sources are olives, flax, chia, nuts, coconut, and avocado. This is different than the fats found in most baked goods.
Common cause 3: Breakfast, or lack of
Whatever you ask your body to accept first thing in the morning, and last thing at night, is what it will remember.
Start your day off with a breakfast that includes protein, veggies/fruits, and a little good fat. Whole grain and complex starches are great too, but make sure they are low sugar and not replacing the other food groups.
What to grab for a night snack instead
If you love sugar, try a few strawberries.
If you love salt, try a rice cake or celery with a little nut butter on it. Foods higher in casein protein can also have evening benefits. Examples include cottage cheese or a casein-based protein powder blended into a shake with a handful of spinach.
What if I can’t kick the craving?
It does take practice and consistency; go for 80% instead of perfection!
Still can’t kick the craving? There could be more underlying, so consulting with a Registered Dietician would be the next step.
