All articles tagged with #cravings
Protein is essential for muscle and immune health, but too much can crowd out fiber and carbs and trigger constipation, increased urination, fatigue, cravings, and possible weight gain; the recommended range is about 1.2–1.6 g/kg of body weight per day, adjusted for activity, and a balanced plan that pairs protein with carbs and fiber—ideally with guidance from a dietitian.
A health writer undertook six weeks without added refined sugar (natural fruit sugars allowed) to test effects on energy, cravings and mood; she experiences steadier energy, disappearance of the post‑lunch slump, and craving reductions after about three weeks, notes sugar’s ubiquity and a dopamine-driven addictive loop, and after six weeks decides to limit sugar to weekdays with occasional weekend treats, finding even a chocolate cookie tasted too sweet.
New evidence suggests gut bacteria may influence what we crave. In mice, transferring different microbiomes altered protein vs. carbohydrate preferences, likely via serotonin production linked to tryptophan levels. A 2025 Nature Microbiology study also ties a gut bacterium to reduced sugar cravings through a GLP-1 pathway. Experts caution that human eating is shaped by culture and other factors, so more research is needed to confirm similar effects in people.
A study found that adults’ preference for sweet taste stays stable even after six months of varying sweetness intake, suggesting that simply cutting back on sugar doesn’t curb cravings; experts advise addressing underlying triggers, fueling properly with protein, and delaying or balancing treats rather than forbidding them.
A 2025 randomized trial (The Sweet Tooth Trial) found that six months of low-, regular-, or high-sweetness exposure did not change participants’ preference for sweetness or health markers. Cravings aren’t eliminated by restriction; explanations include sensory adaptation, blood sugar stabilization, and psychological factors. The takeaway is to stop trying to biohack away your sweetness and instead adopt a balanced approach: ensure adequate protein and fiber, avoid treating sugar as forbidden, and enjoy sweets in moderation as part of a nourishing diet.
Research suggests that GLP-1 drugs like Ozempic may slow alcohol absorption and reduce intoxication and cravings, potentially offering new treatment avenues for alcohol use disorder, though further studies are needed.
Cravings and appetite changes are not reliable indicators of cancer, despite popular stories; they can be caused by various factors, and only specific signs like ice chewing linked to iron deficiency should prompt medical testing. For cancer detection, rely on established symptoms and screening rather than single food cravings.
A simulation from GrowFit Health illustrates the effects of abstaining from sugar for two weeks, showing initial blood sugar stabilization, cravings, and withdrawal symptoms in the first week, followed by taste bud sensitivity and increased energy levels in the second week, emphasizing gradual reduction and balanced nutrition.
Nutrition coach Luisana Carrero highlights seven foods—such as eggs, berries, avocados, Greek yogurt, sweet potatoes, oats, and high-fiber vegetables—that naturally boost satiety, regulate blood sugar, and reduce cravings, making fat loss easier. These foods support weight management by promoting fullness and stabilizing hunger hormones.
A dietitian suggests that enjoying treats like dessert in moderation can aid weight loss by preventing deprivation and reducing cravings, emphasizing a flexible diet approach for long-term success.
Urge surfing is a mindfulness technique that helps manage cravings by visualizing them as waves that rise, crest, and fall. By recognizing, observing, visualizing, and returning to the present, individuals can regain control over their responses to temptation, promoting resilience and healthier coping mechanisms. While urge surfing can be integrated into daily life, it should not replace professional care for severe withdrawal symptoms or medical emergencies related to addiction.
A study conducted by Marco Leyton, PhD, at McGill University in Canada, involving cocaine and a special protein shake, revealed that a lack of phenylalanine in the shake decreased participants' craving for cocaine without affecting the drug's euphoric effects. This sheds light on the brain's wanting system and the distinction between liking and wanting. GLP-1 drugs, primarily used for diabetes and weight loss, are showing potential in reducing cravings for substances like alcohol, nicotine, and opioids by tapping into the brain's reward system. These drugs seem to quiet the wanting mind while leaving liking intact, offering hope for addressing addiction and overeating.
Cutting back on sugar in your diet is important for overall health, as excessive sugar consumption can lead to various health issues. To reduce sugar intake, it's recommended to train your palate to enjoy less sweetness, refrain from adding sugar to tea and coffee, avoid "low-fat" foods that are often high in added sugars, reduce sugar from processed foods by checking nutrition labels, and be cautious of "healthy" snack foods that may contain high sugar levels. Additionally, incorporating fiber-rich snacks like peanut butter dates, Greek yogurt with berries, dark chocolate with peanuts, sweet and salty popcorn, and wholegrain toast with mashed banana and cinnamon can help satisfy sugar cravings without causing a significant blood sugar spike.
Psychiatrist and neuroscientist Judson Brewer suggests using mindful eating to break the cycle of binge eating and curb cravings. Mindful eating involves focusing on the present moment and understanding the reasons behind food cravings. Brewer recommends mapping out eating patterns, changing the brain's perception of food rewards, and finding healthier alternatives to break the habit loop. By reconnecting with the body and listening to its cues, individuals can conquer cravings and end unhealthy eating habits.
Psychiatrist and neuroscientist Judson Brewer offers a 21-day strategy to conquer habitual eating by asking questions to differentiate between hunger and cravings, emphasizing the role of mindfulness in changing eating habits. He suggests using curiosity and mindfulness to cope with food cravings and change the reward value of food, ultimately disrupting unhealthy patterns. Brewer's approach involves recognizing, accepting, investigating, and noting cravings, and embracing a growth mindset to learn from experiences. While acknowledging the potential benefits of weight loss drugs, he advocates for understanding how our brains work and learning to work with them, emphasizing the importance of mindfulness in conjunction with medication if needed.