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Appetite, which reflects a complex interaction among the external environment, behavioural profile, and subjective states as well as the storage and metabolism of energy, has an important role in the regulation of energy balance.
The homeostatic controls over eating are inextricably linked to the reward aspects of eating.
A food craving is an intense desire for a specific food. This desire can seem uncontrollable, and the person’s hunger may not be satisfied until they get that particular food. Cravings persist due to both psychological and physiological aspects. It is related to the hormonal functions. An imbalance of hormones, such as asnleptin and serotonin, can also cause food cravings. It is also possible that food cravings are due to endorphins that are released into the body after someone has eaten which mirrors an addiction. Emotions may also be involved in producing a food craving, especially if a person eats for comfort. Food cravings are caused by the regions of the brain that are responsible for memory, pleasure, and reward.
Craving can be selective or non-selective. Selective cravings are cravings for specific foods, which may be a person’s favorite. Non-selective hunger is the desire to eat anything. It may be the result of real hunger and hunger pangs, but it can also be a sign of thirst.
There is also the possibility of a connection between the cravings and nutrients. This is the idea that the body craves certain foods because it lacks certain nutrients. Cravings are often for junk foods and processed foods high in sugar, salt, and fat.
o Reducing Stress Levels
o Drinking plenty of water
o Getting enough sleep
o Eating enough protein
o Controlling portion size
o Avoiding hunger
First of all, high biological value protein snack can calibrate the nutritional requirements and suppress the excessive cravings. If small and frequent diet is the principle of one’s diet plan, then cravings and portion size can be controlled. As for example, if the person opts for a healthy protein snack in the evening and take controlled portioned of carbohydrate in dinner, then the midnight cravings can not arise. Proper exercise, brisk walking, yoga, meditation stimulate
the functions of sympathetic nervous system thus stress can be controlled. Here, are some replacement strategies which may excel a person’s better dietary intake containing lesser calories and higher nutrients-
To avoid potato chips, replace them with a salty snack that is higher in healthy fats and protein, such as cashews and walnuts. Nuts are high in calories, Popcorn is also a good replacement for potato chips.
Cravings for chocolate may be a need for magnesium; it can be satisfied by eating magnesium-rich foods, such as almonds. Dark, milk-free chocolate contains at least 70 percent cocoa which is a better option.
Sugar cravings can be easily satisfied with whole fruits, such as peaches, cherries, or melon. Keeping dried fruits, such as prunes or raisins, on hand may also be helpful for combatting cravings on the go.
Sparkling water with a squeeze of fruit juice or a slice of orange can replace a craving for soda. It provides a similar feeling to soda but has fewer calories and no caffeine. Lassi or raita is the good replacements of sodas and carbonated drinks.
Cheese cravings may be helped beforehand by purchasing low-fat and low-sodium cheeses. Nutritional yeast is rich in B-complex vitamins and folic acid, and is often fortified with vitamin B12.
So, craving is not a choice but stress-free and healthy life must the choice to keep oneself nutritionally sound.
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