Welcome back to week 7 of our series “Weekly Tips to Help you Stop Binge Eating”! Read the first six weeks here!
Food cravings are totally normal—whether it’s a sudden urge for chocolate or that slice of pizza you can’t stop thinking about. But instead of battling your cravings, what if we worked with them? Cravings don’t have to derail your healthy eating or leave you feeling out of control. This week we will explore why cravings happen, what to do when they hit, and how to incorporate them into your meals so you can enjoy them without guilt.
Why Do We Get Food Cravings?
Cravings can stem from several reasons:
- Physical hunger: Your body might be asking for energy or specific nutrients.
- Emotional triggers: Stress, boredom, or even happiness can lead to cravings.
- Diet restrictions: Restricting certain foods often causes your brain to crave them more.
- Sensory appeal: Sometimes, it’s just that smell of fresh-baked cookies or a food ad that sets off your craving.
It’s important to remember that cravings are normal—your body’s trying to communicate something! Instead of fighting the urge, let’s learn how to balance it out.
Step 1: Recognize Your Cravings
When a craving hits, pause and check in with yourself. Ask:
- Am I physically hungry or is this emotional?
- What specifically am I craving, and why?
Simply acknowledging the craving gives you a moment to decide what your body truly needs—whether it’s fuel, emotional support, or simply enjoyment.
Step 2: Make Cravings Part of a Balanced Meal
1. Balance your plate
When you’re craving something specific (like pizza or chocolate), pair it with a balanced plate that includes:
- Protein (chicken, beans, eggs)
- Carbs (whole grains, potatoes)
- Healthy fats (avocado, nuts)
- Fiber (veggies, fruits)
For example, craving pizza? Enjoy a slice alongside a fresh salad for fiber and some grilled chicken for protein. You’ll satisfy the craving and give your body the fuel it needs.
Check out my previous article on building a balanced meal!
2. Include “fun” foods daily
Instead of saving treats as rewards, let yourself enjoy them regularly. Allow yourself to have a cookie or a handful of chips alongside your meals. This helps prevent the feelings of deprivation that can lead to overindulgence later on.
Step 3: Reframe Cravings as Normal
Remember, cravings are a natural part of life! Instead of viewing them as something to “fix,” reframe them as signals from your body. By incorporating the foods you crave into balanced meals and listening to what your body needs, you’ll find more satisfaction—both physically and mentally.
P.S. If you want more tips on mindful eating or handling emotional cravings, check out my previous articles where I dive deeper into these topics!
P.P.S I hope you found this article helpful, if you have any questions feel free to comment on this article or send me an email at: toni@intuitiondietitianco.ca. If you would like to work with me to stop binge eating and heal your relationship with food you can book a free discovery call.
