How to Handle Cravings and Stay on Track

Cravings can feel like an unstoppable force, derailing even the best-planned diets. Whether it’s the sudden urge for something sweet, salty, or just anything in sight, cravings aren’t just about willpower—they’re physiological, psychological, and environmental. Understanding why they happen and how to manage them effectively is key to long-term success.

This blog will break down what cravings really are, why they happen, and most importantly, how to handle them without feeling miserable or constantly battling yourself.

Why Do We Get Cravings?

Cravings aren’t random. They’re caused by a mix of hormonal shifts, habits, emotions, and environment. Here’s what’s really going on:

1. Blood Sugar Fluctuations

When blood sugar drops, your body craves quick energy—usually in the form of high-sugar, high-fat foods (Hall et al., 2019). This is why skipping meals or eating a carb-heavy diet without enough protein and fats can make cravings worse.

2. Dopamine and Reward Response

Certain foods trigger a dopamine release, activating the brain’s reward system (Volkow et al., 2011). Highly processed foods, especially those high in sugar and fat, create an addictive response, making you want them even more.

3. Habit and Conditioning

If you always eat chocolate at night or grab a snack when stressed, your brain learns the pattern. Over time, cravings become less about hunger and more about routine (Schultz, 2016).

4. Hormonal Influence

Leptin & Ghrelin: Leptin controls hunger, while ghrelin stimulates it. Poor sleep disrupts these hormones, making you hungrier and increasing cravings (Spiegel et al., 2004).

Cortisol & Stress: High stress leads to increased cravings for high-calorie foods (Epel et al., 2001).

5. Nutrient Deficiencies

Sometimes, cravings indicate a lack of essential nutrients. A craving for chocolate? It could be a magnesium deficiency. Constantly want salty food? You might need more sodium or hydration (Rodríguez‐Moran & Guerrero‐Romero, 2001).

How to Control Cravings Without Feeling Deprived

Cravings don’t have to control you. Here’s how to handle them effectively:

1. Balance Your Meals to Prevent Cravings Before They Start

Protein is your best friend: It stabilizes blood sugar and keeps you fuller longer (Leidy et al., 2015). Aim for 1.6–2.2g of protein per kg of body weight.

Healthy fats slow digestion and reduce cravings. Include sources like avocado, nuts, and olive oil (Kirkpatrick et al., 2019).

High-fiber carbs keep energy steady (whole grains, fruits, veggies). Avoid ultra-processed carbs that spike and crash blood sugar.

2. Identify Your Triggers

If you crave sugar at night, is it hunger or habit?

If stress makes you snack, can you manage stress differently? (breathing exercises, movement, journaling).

If boredom leads to snacking, can you distract yourself with an activity?

3. Use the “Pause & Plan” Method

When a craving hits:

Pause—Wait 5-10 minutes before acting on it.
Ask yourself: Am I actually hungry? Bored? Stressed?
Plan a response—If you’re hungry, eat a balanced snack. If you just want a taste, have a small portion mindfully.

4. Hydration & Sleep: The Craving Killers

Drink water first—Thirst is often confused for hunger (Jequier & Constant, 2010).

Get 7-9 hours of sleep—Poor sleep increases ghrelin and cravings (Spiegel et al., 2004).

5. Don’t Ban Foods—Strategically Include Them

Strictly avoiding certain foods makes cravings worse. Instead:

Use the 80/20 rule: 80% whole, nutrient-dense foods, 20% flexibility.
Plan indulgences: If you love chocolate, schedule it so it doesn’t feel off-limits.

Use volume eating: A small piece of chocolate + high-fiber fruit = satisfaction without a binge.

6. Keep Craving-Friendly Alternatives On Hand

Craving chips? Try popcorn with sea salt.
Want sweets? Greek yogurt + berries + cinnamon.
Chocolate cravings? Dark chocolate (70%+ cacao) in moderation.
 
What If You Do Give In?

Cravings aren’t failures. One meal won’t ruin progress, just like one workout won’t make you fit. If you overeat:

Don’t guilt-trip yourself—This fuels an unhealthy cycle.

Get back to normal eating immediately—Don’t try to “compensate” with extreme restriction.

Learn from it—What triggered it? How can you handle it differently next time?

Final Thoughts: Master Cravings, Don’t Let Them Master You

Cravings are normal. But with the right nutrition, strategies, and mindset, you can control them instead of feeling controlled. Remember:

✔ Balance your meals to prevent cravings
✔ Identify and manage your triggers
✔ Allow occasional treats without guilt
✔ Prioritize sleep and hydration
✔ Have better alternatives ready

When you shift from fighting cravings to understanding and managing them, they lose their power. And when you learn to navigate them, your results finally become sustainable.

References

Epel, E. S., Lapidus, R., McEwen, B., & Brownell, K. D. (2001). Stress may add bite to appetite in women. Psychosomatic Medicine, 63(5), 698-706.

Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T. M., Chen, K. Y., ... & Zhou, M. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism, 30(1), 67-77.

Jequier, E., & Constant, F. (2010). Water as an essential nutrient: The physiological basis of hydration. European Journal of Clinical Nutrition, 64(2), 115-123.

Kirkpatrick, C. F., Bolick, J. P., Kris-Etherton, P. M., Sikand, G., Aspry, K. E., Soffer, D. E., ... & Skulas-Ray, A. C. (2019). Review of current evidence and clinical recommendations on the effects of low-carbohydrate and very-low-carbohydrate diets. Journal of Clinical Lipidology, 13(5), 629-640.

Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., ... & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S-1329S.

Rodríguez‐Moran, M., & Guerrero‐Romero, F. (2001). Low serum magnesium levels and metabolic syndrome. Acta Diabetologica, 38(2), 73-77.

Schultz, W. (2016). Dopamine reward prediction error coding. Dialogues in Clinical Neuroscience, 18(1), 23-32.

Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of Internal Medicine, 141(11), 846-850.

Volkow, N. D., Wang, G. J., Tomasi, D., & Baler, R. D. (2011). The addictive dimensionality of obesity. Biological Psychiatry, 69(10), 950-956.