We’ve all been there—your stomach’s growling like a bear who wants your picnic basket after hibernation, and suddenly you’re hit with an intense craving for something specific. But what’s the difference? Hunger is that familiar rumble in your tummy (1), while appetite is the desire to eat food in general. Cravings, on the other hand, are like that relentless buddy who insists you need chocolate at midnight. (Spoiler alert: you probably don’t.) Harvard Health describes cravings as “an intense urge to eat a certain food—ideally right away” (2). And yes, even after a feast, you might find yourself dreaming of those chocolate chip cookies you left in the pantry.
What Causes Food Cravings?
So, what’s behind these sudden cravings? Well, they often target our favorite food groups: sweet, salty, or fatty. And it’s not just about having a “sweet tooth” or being “weak-willed.” Nope, there’s some serious science behind it, rooted in our physiology and influenced by our hormones and biochemicals.
Fun Fact: Research shows that nutrient or energy deficiencies aren’t common triggers for cravings (1). So don’t blame your hunger on that salad you skipped at lunch!
According to the Cleveland Clinic, here are four main culprits for those pesky cravings: food euphoria, stress, lack of sleep, and our day-to-day habits (3).
Food Euphoria
When you bite into something delicious, it’s like a mini party in your brain. Foods we crave can stimulate dopamine release—yes, the same feel-good neurotransmitter that kicks in when we score a great deal on those boots we’ve had our eye on (2,3). This euphoria can create a positive feedback loop, making you want to dive back into that chocolate cake for “just one more bite.”
Stress
Long-term stress can supercharge our cravings. Elevated cortisol levels (our body’s little stress alarm system) trigger our “fight or flight” instincts, making us want to stock up on energy-dense foods (4). So, the next time you’re stressed, just remember: those potato chips aren’t really helping you fight off that imaginary lion!
Lack of Sleep
Day-to-Day Habits
Ever notice how you crave popcorn during movie night or snacks while scrolling through your phone? Those habits can create conditioned responses, leading us to reach for foods without even thinking (3). It’s like your brain is on autopilot—time to take the wheel back!
But it doesn’t stop there! Other factors like hormonal fluctuations during the menstrual cycle (2), the sight or smell of crave-worthy foods, and even some medications can stir up those cravings. Research is also exploring how our genes and gut microbiota might play a role as well.
The Science of Hunger and Satiety
To understand why our cravings can feel so powerful, let’s dive into the science behind hunger and satiety. It all comes down to a couple of key players: hormones and macronutrients.
Ghrelin, often dubbed the “hunger hormone,” is produced in the stomach and signals to your brain that it’s time to eat. When your stomach is empty, ghrelin levels rise, telling your body it’s time to refuel (5). Think of it as the internal alarm clock that reminds you that lunch is calling! Ghrelin levels can be influenced by various factors, including sleep and stress. Lack of sleep tends to increase ghrelin levels, leading to more cravings and making you feel hungrier than usual. In 2021, researchers also discovered that ghrelin increases in response to stress, any type of stress, physical or mental (6)! So add increased cravings as another reason to start managing your stress better!
On the flip side, we have leptin, known as the “satiety hormone.” Produced by fat cells, leptin’s job is to tell your brain that you’ve had enough to eat. Higher levels of leptin can help suppress your appetite, making it easier to resist that tempting second slice of cake (7). However, leptin levels can be impacted by your body weight and composition; if you gain weight, you may have higher levels of leptin, but your body can become less sensitive to it, leading to what’s known as leptin resistance. It’s like your brain turns down the volume on the “I’m full!” signal, leaving you reaching for more food.
Now, let’s talk about how the foods we eat impact hunger and satiety.
Protein Power
Fat’s Role in Satiety
While protein works wonders for satiation, fats also play a crucial role in signaling satiety. High-fat foods take longer to digest, which means they stick around in your stomach longer and help you feel full (5). Additionally, fat triggers the release of hormones that slow gastric emptying and promote fullness. So, a little healthy fat—like avocados, nuts, or olive oil—can help keep you satisfied after a meal.
How to Curb Cravings
Now, it’s not about banning yourself from your favorite treats—trust me, that actually works in the long run! Instead, here are some friendly tips to help you navigate those cravings:
Drink Water
Be Mindful
Take a moment to check in with yourself. Ask if you’re really hungry or if stress, boredom, or even a recent episode of The Great British Bake Off is calling the shots (2, 4, 7). Practice mindfulness by savoring each bite without judgment. After all, who doesn’t want to enjoy their food like a gourmet chef?
Balance Your Meals
Eating well-balanced meals rich in protein and fiber can help keep you fuller for longer (2, 6, 7). Think of it as your body’s way of giving you a high-five for being nutritious!
Convenient Nutritious Snacks
We often crave convenience, so make sure your healthy snacks are just as accessible as those bag of chips. Prep some fruits, veggies, and dips for grab-and-go satisfaction (8). Pro tip: include some dips that are rich in heart healthy fats to help make your snack even more satisfying!
Limit Environmental Cues
If scrolling through social media or seeing those delicious snacks in the break room sparks cravings, try to steer clear. If you watch TV or scroll the internet while you eat, try removing these distractions to help you stay more engaged with your hunger and satiety cues as well. (2, 10)
Non-Food Rewards
Treat yourself to something fun instead of food when celebrating or coping. Dance like nobody’s watching, take a bath, enjoy some time in nature or dive into a good book instead!
Manage Stress
We can’t avoid stress completely, but finding healthier ways to manage it can help reduce cravings (3). So, try a few deep breaths or your favorite hobby to lighten the load! Stay tuned for an upcoming blog on managing stress.
Prioritize Sleep
Aim for 7-9 hours of quality sleep each night to help regulate those appetite hormones and keep cravings in check (3, 5, 8).
If all else fails, enjoy your cravings in moderation—focus on really engaging with your cravings and eat it mindfully. Enjoying every bite with purpose can make the treat even more divine (and can help prevent you from overeating too)! (5)
Conclusion
At the end of the day, we all feel hunger when our stomachs are empty, and cravings can pop up when we least expect it. It’s a totally normal experience! But when you understand the science behind hunger and cravings—like hormones, biochemicals, and all the factors that play a role—you can better navigate your food choices.
Are you stuck in a cycle of hunger, appetite, and cravings? As a registered dietitian specializing in wellness and sports nutrition, I’d love to help you unravel this complex web and work toward your health goals! Let’s connect and find a path that works for you—because you deserve to enjoy food without the stress!
Reference
- Meule A. (2020). The Psychology of Food Cravings: the Role of Food Deprivation. Current nutrition reports, 9(3), 251–257. https://doi.org/10.1007/s13668-020-00326-0
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399671/ - Harvard T. H. Chan School of Public Health. (2021, April). Cravings. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/cravings/
- Cleveland Clinic. (2020, December 14). Here’s the deal with your junk food cravings. Health Essentials. https://health.clevelandclinic.org/heres-the-deal-with-your-junk-food-cravings/
- Cleveland Clinic. (2023, January 26). Why you stress eat and how to stop. Health Essentials. https://health.clevelandclinic.org/how-to-stop-stress-eating/
- Whitney, E. N., & Rolfes, S. R. (2022). Understanding nutrition (Sixteenth edition). Cengage.
- van der Klaauw, A. A., Keogh, J. M., Henning, E., Trowse, V. M., Dhillo, W. S., Ghatei, M. A., & Farooqi, I. S. (2013). High protein intake stimulates postprandial GLP1 and PYY release. Obesity (Silver Spring, Md.), 21(8), 1602–1607. https://doi.org/10.1002/oby.20154
- Bouillon-Minois, J. B., Trousselard, M., Thivel, D., Gordon, B. A., Schmidt, J., Moustafa, F., Oris, C., & Dutheil, F. (2021). Ghrelin as a Biomarker of Stress: A Systematic Review and Meta-Analysis. Nutrients, 13(3), 784. https://doi.org/10.3390/nu13030784
- Harvard T. H. Chan School of Public Health. (n.d.). Sleep. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/sleep/
- Cleveland Clinic. (2021, March 25). Three reasons you crave sweet or salty food. Health Essentials. https://health.clevelandclinic.org/3-reasons-you-crave-sweet-or-salty-foods/
- Cleveland Clinic. (2022, August 12). Quick snacks to help kick your sugar cravings. Health Essentials. https://health.clevelandclinic.org/kick-your-sugar-addiction-with-these-5-snacks/
- Harvard T. H. Chan School of Public Health. (2020, November). Mindful eating. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/mindful-eating/
- Harris, N. M., Lindeman, R. W., Bah, C. S. F., Gerhard, D., & Hoermann, S. (2023). Eliciting real cravings with virtual food: Using immersive technologies to explore the effects of food stimuli in virtual reality. Frontiers in psychology, 14, 956585. https://doi.org/10.3389/fpsyg.2023.956585
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10149689/
