Maybe it strikes on a Friday afternoon, or a Saturday night, or even a Wednesday morning. But no matter when you get it, all you know is that you have to have a chocolate bar, piece of cake, or an enormous cookie right now and nothing else will do. You run to the vending machine or the supermarket—and an hour later start scolding yourself for, once again, violating your diet.
We’ve all been there. But, experts say, you don’t have to go there again. Food cravings are powerful and overwhelming, but you can win the battle against them with a few simple dietary and mind/body techniques.
First off, recognize that your craving for sweets isn’t a sign of weakness; it’s a physiological need. Says Lynn Tomilowicz, R.D., C.D.N., “Sugar increases the level of serotonin,” a chemical produced in the brain that is linked to (among other things) appetite and mood. So sugar really does make you feel better, says Tomilowicz, who is affiliated with New York-Presbyterian Hospital/Columbia, in New York City. The problem is, she says, is that a mood change caused by sugar will “spike” quickly and leave you feeling down again, and craving another round of sweets. Sound familiar?
The Experts’ Solutions:
* Eat more—of the right stuff. To keep your blood sugar level on an even keel, preventing cravings, Tomilowicz says, “eat every three to four hours.” Depending on what makes you feel best, you can eat three meals with two snacks (like a piece of fresh fruit) in between, or six small meals (a yogurt with a piece of fruit, or half a peanut butter sandwich on whole-grain bread).
* Focus on fiber. “Eat whole grain cereals, whole-wheat bread and whole-wheat pasta,” Tomilowicz recommends. You’ll feel fuller and be less likely to experience those gotta-have-it urges.
* Drink up. Having enough water also helps you feel full. If you find yourself missing your usual soda, get some flavored calorie-free seltzer, or top a glass of cold water with a fresh slice of lemon or lime. Tomilowicz also recommends making a “spritzer” of fruit juice mixed with water. “But keep it to one ounce of juice,” she cautions, “because juice is high in sugar.”
* Have a Plan B. Michelle Dudash, R.D., of Phoenix, head of Chef Dudash Nutrition, says, “If you crave salty potato chips, have whole grain crackers dipped in hummus. Seven crackers (like reduced-fat Triscuits) and two tablespoons of hummus add up to just 190 calories.” If you want something chewy, Dudash says, have a small serving of dried unsweetened cranberries. New York City-based nutritionist Lauren Slayton, R.D., founder of Foodtrainers.net, recommends frozen seedless red grapes. “Wash them, dry them and put them in a bowl in your freezer,” she says. “They become about ten times sweeter than fresh grapes.”
* Don’t try to be perfect. Says Tomilowicz: “It’s okay once a week to have a small portion of a dessert.” As a dessert swap, Dudash recommends a low-fat fudge popsicle in place of a bowl of premium ice cream.
* Remember that it’s not all about the food. Sometimes, Tomilowicz says, we may not be craving the sugar itself but “the feeling of contentment we associate with it.” She recommends exercising regularly to raise the level of endorphins, the feel-good chemicals in your brain. You can try other stress-reduction methods as well, including calling a friend, meditating, or watching your favorite TV comedy. Slayton recommends listening to a CD of soothing tunes or reading something light (a magazine, an entertaining novel). “Simply distracting yourself for fifteen minutes can alleviate the craving,” she says.
* Stay with your goals. If you do eat your forbidden food, don’t give up, says Dr. Eric Plasker, author of The 100 Year Lifestyle. “Change happens one choice at a time. Get back on track with your next choice.”