Relieve Cravings – 20 Tips That Will Help Right Now!

If you are also affected by recurring food cravings and cravings, then this article is for you. Here you can find out how you can relieve your cravings and convert them sustainably into healthy eating habits.

We also address the causes and reasons for cravings because it is important to know why we are the way we are. 

What is cravings?

We should differentiate between hunger and cravings: Real hunger is your body’s need for energy and nutrients. It indicates that your body has real needs and needs real food.

Cravings are different: Cravings can be a short-term urge of the body for faster energy. It can be your body’s urge for a brief dopamine surge (dopamine is a happiness hormone that can also trigger addictive behaviors).

It can be an early warning to your body of hypoglycaemia. And it can even be your muscles and your intestinal flora that have a say.

In the rarest of cases, cravings can be understood as real hunger. It’s an urge, an impulse that sometimes should be indulged and sometimes not.

In this post, I would like to change your view of food cravings – so that you can watch a little more distantly when cravings arise and get out of the automatism “Have to eat something (unhealthy) quickly!” This is the only way to make a real change and lasting improvement in eating habits.

 

Leptin – The master hormone in the metabolism of food cravings

We should also talk about leptin . Leptin is a metabolic hormone that is formed when we eat something and are full and satisfied. Then leptin works to make us stop eating and stimulates the metabolism and the thyroid .

If we are stressed, overweight, sleep too little or not well or are even underweight, the leptin metabolism gets mixed up. Even those who are permanently on a diet and eat too little usually have a leptin problem.

This can lead to a leptin deficiency or to leptin resistance (leptin no longer works in the hypothalamus).

Either way, we eat and eat and just don’t get full. Or are already “hungry” again 1 to 2 hours after a meal and would like to plunder the whole refrigerator.

So please be aware that leptin always has a say when we talk about relieving cravings.

Many of the tips for relieving and preventing cravings are also based on leptin.

In the following I would like to explain to you how you can prevent cravings – then we’ll talk about how you can relieve cravings in acute cases.

We often eat for social reasons – the WHAT is usually less important than the HOW and WITH WHOM.

Prevent food cravings

Some tips will overlap – but I hope there is something new for everyone and that you can better understand the processes that go on in your body when you have cravings.

In the longer term, we want to bring the metabolism of the hormones leptin, cortisol and insulin back into balance. When the body has its metabolism, blood sugar, supply of essential nutrients and emotional issues (emotional eating) under control, cravings do not occur or only very rarely.

If the body’s basic needs are met, cravings are hardly an issue for you. That is our goal. Everything else are habits – because the foods that you then usually crave for a brief surge of the happiness hormone dopamine, which corresponds to an addiction. Breaking this dependency over time is not easy, but you can do it if your body’s basic needs are met.

Let’s talk briefly about these basic needs and how you can use them to relieve and prevent cravings:

Healthy eating

A healthy diet is and remains a foundation, also when it comes to relieving food cravings. Cravings are a direct result of our body’s diet, nutrient supply, exercise, regeneration and stress levels.

Eat a natural, colorful, unprocessed diet that essentially consists of fruits, vegetables , berries , mushrooms, nuts , seeds, pasture meat , eggs, fish and gluten-free grains . The Paleo Diet and Clean Eating are nutritional concepts that we are happy to recommend and that contain the basics of a healthy diet. You will find numerous helpful articles and free video courses in our magazine:

 Lose excess weight

Obesity is not just an aesthetic form, it is primarily a health problem. Obesity is associated with increased blood levels of glucose (blood sugar) and triglycerides (blood lipids). This promotes insulin resistance (blood sugar fluctuations) and leptin resistance.

If you are at least 10 kg overweight, it is therefore a good recommendation to work on reducing your excess weight. Losing weight quickly and sustainably is quite possible – the other tips in this article as well as the articles in our magazine will help you.

Movement: not too much, not too little

For a healthy metabolism and especially for strong muscles, regular and sufficient exercise is important. Not too much, not too little.

A lack of exercise goes hand in hand with many metabolic problems – we therefore recommend building exercise into everyday life (up to 10,000 steps a day, climbing stairs, running errands, working standing up) and exercising regularly – a good rule of thumb here is to work up a sweat once a day .

It is important that you enjoy the sport – weight training is just as good as endurance sport. Pay attention to variance and that all areas of your body are trained equally.

Sleep: not too much, not too little

70% of all Germans sleep too little and not well. On average, we sleep 6.3 hours a night – most of them need more than 7.5-8 hours for good regeneration. If you don’t get enough sleep, the body produces more cortisol than normal in the morning and during the day.

An increased cortisol level for you only to stress , but also to fluctuating blood sugar and, in the long term, to a leptin deficiency.

So make sure you get enough sleep and good sleep hygiene to give your body the rest it deserves at night.

Stress

Stress leads to a permanent increase in stress hormones, including cortisol, and promotes leptin resistance. And of course a blood sugar roller coaster.

It is therefore also a good recommendation to alleviate stress and work on healthy stress competence.

Tip: subscribe to our free newsletter to hold our free video course on stress and the associated e-book.

 Regular meals

If you have food cravings, I recommend regular meals. This leads to a regulated metabolism and a more stable blood sugar.

Then the meals are irregular and there are imbalances in terms of exercise, stress and sleep, as well as hypoglycaemia – and then in an emergency you have to reach for chocolate bars and kebab.

So make sure you eat three meals a day at fixed times, about 5 hours apart.

If you do intermittent fasting, think about whether the fasting window is a little too big. For many, 16-18 hours is too much when it comes to stressful phases or lack of sleep. You will then do yourself easier with 12-14 hours.

Regular meals are important – if everyday life is too variable, preparation can also help.

Proteins

Your body needs more protein than you might think. The muscles in particular need a regular and adequate supply of protein.

The 0.7-1 g protein per kg body weight that is officially recommended is actually far too little for our body.

You can easily double it – that corresponds to the amount that our body naturally needs. Your muscles are then better supplied and proteins also have the advantage of stabilizing blood sugar.

Make sure you have an adequate supply of protein through a healthy and unprocessed diet. Pasture meat, fish, organic eggs, legumes, well-ripened cheese, protein powder and essential amino acids are the ideal foods to meet protein needs.

Fiber

Not only your muscles, but also your intestinal flora need to be adequately supplied. Cravings are often a signal from your intestinal flora that they are really hungry now and would like some fiber.

So think about it critically whether you are consuming enough fiber in your everyday life. It should be 30-50 g a day. Good sources of fiber are legumes, fresh fruits, vegetables, berries, flax seeds , chia seeds, mushrooms.

Magnesium

Magnesium is an essential mineral , without which nothing works in the metabolism. If there is a magnesium deficiency , the blood sugar fluctuates, you no longer sleep well and soundly, and you are less able to deal with stress. Often we also crave foods that naturally contain a lot of magnesium – such as chocolate, nuts and meat.

So in the event of cravings, try not to go for the dried and industrially processed foods, but for magnesium-rich foods such as cocoa , natural nuts and high-quality meat – instead of whole milk chocolate, roasted nuts, chocolate bars and fast food .

Or take 300-500 mg magnesium a day in the form of dietary supplements – recommend the magnesium citrate from Viktilabs (10% discount code MARTIN).

>> To the magnesium from Viktilabs *

 

After these important basics, let’s see what you can go wrong with alleviating your cravings.

But before that you can find a short video from us about cravings and healthy snacks (subscribe to our channel for regular health tips):

Relieve cravings – tips for the acute case

Well, you have acute cravings and want to relieve your cravings immediately . You have taken the tips above to heart or it is just a strange day and you immediately have cravings and want to do something about it.

And you want to make healthy decisions and not automatically reach for the chocolate bar.

So what are you doing

These quick tips will help you to relieve cravings in acute cases or at least make healthy decisions.

The solution does not always have to be not to eat anything – a healthy alternative can also help and change behavior in the long term.

Healthy snacks

Always have a few healthy snacks on hand to grab when you need them, not with a chocolate bar or pizza. A few nuts, dark chocolate, flaxseed crackers, vegetable sticks, essential amino acids and fruit are the classics. They usually also contain a few carbohydrates, which help counteract hypoglycaemia.

Protein shake

This point is certainly a bit un-intuitive, but it has also proven itself. Have a protein shake and see if the cravings calm down on their own. Most of the time it’s just an acute hunger for protein.

Bitter substances

Bitter substances can relieve acute cravings, make you full and satisfied, stimulate digestion and have many nice side effects, such as lower cholesterol levels .

In the acute case, try bitter substances and see how this affects your cravings.

Good sources of bitter substances are:

  • Berry
  • Green vegetables
  • Mushrooms (also medicinal mushrooms such as Reishi and Cordyceps )
  • artichokes
  • Green tea
  • Good coffee
  • Bitter drop preparations such as the bitter substance drops from Naturtreu (10% discount code: healthy10) *

Volatile oil

Vanilla essential oil can relieve acute cravings. It is not yet known what exactly happens, but it is known that vanilla oil docks directly in the olfactory center in the brain and suppresses food cravings there. Give it a try, atomize it in the air, or drip it on your wrist or under your nose.

When choosing the oil, pay attention to quality.

What also works are peppermint and lavender essential oils.

A healthy diet is and will remain a trump card that helps prevent and alleviate food cravings.

mint

Mint flavor can also relieve cravings. It is therefore a good recommendation to simply brush your teeth in the evening when you have cravings – most toothpastes are enriched with a mint flavor.

Otherwise, mint tea is also easy and effective for instantly suppressing cravings. Experience has shown that ginger tea also seems to work.

Apple Cider Vinegar

A sip of apple cider vinegar diluted in warm water can also relieve cravings. Look out for good organic apple cider vinegar, naturally cloudy, such as that from Fairment. Apple cider vinegar doesn’t seem intuitive either, but give it a try. Most users report amazing results!

To keep moving

Cravings usually come in quiet situations – on the sofa, in the chair, at work. To support your metabolism, lower cortisol, and give the body a little rest, take a short walk. 10 minutes can be enough – the cravings usually go away on their own.

„Fatburner“

In addition to proteins, there are other nutrients and vital substances that can help regulate the metabolism and reduce cravings. They mostly support the change from sugar to fat metabolism and can thus alleviate cravings.

However, they should only be seen as a useful and effective part of a healthy diet – they are neither a substitute for a healthy diet nor an adequate intake of food:

  • Carnitine
  • Choline
  • Cordyceps Extract *
  • Maitake Extract
  • Essential amino acids
  • Creatine
  • Taurine
  • Glycin

 

Reflection: Questions in case of cravings

  1. Did I sleep well and sufficiently today?
  2. Did I have a very stressful day today?
  3. Did I exercise in the fresh air?
  4. Have I eaten enough overall?
  5. Did I Eat Enough Protein and Fiber?
  6. Did i drink enough?
  7. Do I have a magnesium deficiency? (ate something green today or took a dietary supplement)

 

Psychological aspects of food cravings

One topic that is unfortunately neglected here, but is also important, is emotions. We often eat for emotional reasons – this is also called “emotional eating”.

So in those moments when cravings arise, think about which emotions could be responsible for you:

  • Do you feel lonely?
  • Do you feel sad and want a little dopamine boost through your food?
  • Are you bored?
  • Does food give you a feeling of calm, protection or security?

The books by Maria Sanchez (“ Why We Eat Without Hunger ” and “ Longing and Hunger ”) are very good recommendations.

 

Summary and conclusion

In today’s post you learned how cravings arise, what the body wants to tell us – and how you can alleviate cravings.

These tips and tricks are part of a good lifestyle – if you eat healthily, get enough exercise, have a good supply of micronutrients, sleep well and have little stress, cravings mostly arise on their own.

So see cravings as an impulse to bring more health into your everyday life – by practicing food cravings.

Did I forget an important point? Would you like to add something?

I’m looking forward to your commentary!

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