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Better prevent nutrient deficiency Tips against cravings attacks
Whether family pizza, the complete bag of chips or a large bowl of chocolate pudding: Everyone had probably ever had a food cravings, in which he has eaten much more than actually planned. There are several reasons for the seemingly insatiable desire for something sweet, hearty or greasy. Thus, a particularly stressful day can be the trigger or e.g. Worries that we metaphorically "eat away" in us. Can you do something about these attacks? In conversation with the news agency "dpa" nutrition experts explain the well-known phenomenon and give tips on how to prevent a food cravings.
Hunger feeling is vital
It grumbles and tweaks in the stomach, the mood is getting worse and the performance decreases rapidly: If we are hungry, it can feel very uncomfortable. But hunger is a vital signal in itself, because it ensures that we absorb food and thereby provide our body with nutrients and energy. If this does not happen in time or inadequately, it can happen that we suddenly feel the strong urge to eat something immediately. As a result, we fall for sweets or greasy fast food - and often have a bad conscience afterwards.
Regular food and a lot of drinking can protect you from cravings. (Image: contrastwerkstatt / fotolia.com) Omitting a main meal can trigger cravings
"Cravings arise when the body lacks nutrients," explains Matthias Riedl to the "dpa". This is possible for the nutritionist from Hamburg after, for example, by omitting a main meal or a lack of carbohydrates. Because of this, the blood sugar level drops very quickly, so that the need for energy replenishment increases and we get cravings. Whether we are in the mood for something sweet or hearty depends on which nutrient the body lacks, explains dietician Lars Selig from Leipzig. As Prof. Tilmann Habermas explains in his book "cravings", according to the "dpa", this often occurs as part of a diet, so even after exercise, such an attack is possible.
Those who often experience food cravings or feel that they are getting stronger, should definitely consult a doctor. Because the unpredictable appetite attacks can be harmless, but also have morbid causes. For example, possible hormonal disorders such as hypothyroidism or metabolic diseases such as diabetes. Also eating disorders come into consideration, cravings for sweets can also be an indication of excessive colonization with intestinal fungi (Candida albicans).
First drink something
If one is "attacked" by cravings, it is advisable, according to Riedl, to drink something first and to wait briefly, because "many confuse hunger with thirst," said the nutritionist. It is therefore recommended to drink regularly and thereby always provide the body with enough liquid. Helps not drink further, should the person concerned first ask: "Have I eaten too little? What am I eating now? "For most would be eaten at cravings just what the body just does not need. For example, too much sugar could only satisfy the need for "sweet" for a short time. In addition, this will increase the amount of insulin secreted by the body, causing a rapid drop in blood sugar levels. As a result, it would come after one to two hours to a new attack, the expert said.
Hunger is mistaken for appetite
Also appetite is often confused with hunger, according to Lars Selig. Who e.g. Always looking at football Feeling like getting chips or "automatically" reaching for chocolate when working on stress is not really hungry, but is guided by his feelings or habit. Remedies could bring regular meals here, because "someone who is full, will have no cravings," explains Riedl. According to the nutritionist, a main meal should ideally contain legumes, dairy products and vegetables, as this would fill you up for up to five hours and would normally be no cravings.
If this occurs, those affected should not force themselves, but should give in moderation. Two, three pieces of chocolate or 10 to 15 grams of nuts would usually suffice to satisfy the need. If this does not help, a "snack box" can be a good solution that Selig recommends in this case to his diet patients. This is "in the clear state, when I'm full" packed and could, for example. some gummy bears, nuts and a piece of chocolate - but no more than 150 calories in total. If you feel like sweets, protect the box by not eating too much.
Carrots can satisfy your appetite for sweets
There are also cravings healthy alternatives to sweets. These include e.g. Carrots, cucumbers, ginger tea and (small amounts) honey. In general, according to Riedl, care should be taken to eat slowly in order to signal to the body that it is being supplied with energy. This leads to that one gets full faster and above all does not get hungry again so fast. (No)