HOW TO CURE CRAVINGS

What this article covers

Published in the Be Fit Food Health Articles blog on 26 April 2023 and bylined Kate Save, this is a referenced explainer on why food cravings happen and four tactics for reducing them. Its opening claim is the most useful: cravings are not always a nutrient deficiency or low blood sugar, but often a conditioned response in which the body anticipates particular foods at particular times because of past routine. It attributes cravings to low nutrient intake, poor sleep and high intake of palatable foods, and offers four countermeasures - remove temptation foods, choose low-GI foods, plan meals ahead, and stay hydrated.

Key points

• Cravings are framed as routine-driven anticipation, not necessarily a signal of nutrient need or low blood sugar.
• Sleep mechanism: sleep deprivation is said to increase production of ghrelin, the hunger hormone, causing eating when the body is not hungry, with sweets specifically named.
• Sugar cycle described: sugary food prompts an insulin response and a blood sugar rise giving a short energy and mood lift, followed by a sharp fall that restores hunger and drives further sugar craving.
• Proximity figure given: people are said to be more likely to snack on food within arm's reach than on food 6 metres away.
• Correlational claim: people who keep fruit rather than confectionery on the kitchen bench are said to have a lower BMI.
• Low-GI examples named: beans, fruit, pasta, multigrain bread and porridge, said to slow digestion and flatten the blood sugar rise and fall.
• Be Fit Food specifics: if you are extra hungry on the meals, recommended extras can be added, for example 1 cup of cooked vegetables or 2 cups of leafy vegetables; the full guide is on the Be Fit Food website.

Evidence and sourcing

This article is better sourced than most on this blog: it carries eight numbered references, all real, identifiable papers with correct journals, years, volumes and page ranges, and no duplicated page ranges. It nonetheless has defects worth reporting. Marker [1] (Meule A, 'The Psychology of Food Cravings: the Role of Food Deprivation', Current Nutrition Reports 2020;9(3):251-257) is used three times to support the insulin-and-blood-sugar mechanism, a physiological claim a psychology review on food deprivation does not establish. The second use of [2] (Pelletier and Laska 2012, on perceived time constraints among young adults) supports a satiety claim that study does not test - the paper is about time pressure, not how long foods keep you full. Three references are cited well beyond their study populations: [3] Schmid et al. 2008 studied a single night of sleep deprivation in normal-weight healthy men and measured ghrelin and hunger, not sweet cravings; [4] Langlet et al. 2017 measured the food proximity effect in a Swedish high school; and [6] Ball et al. 2003 tested satiety in obese adolescents. Reference [5] (Wansink et al., 'Slim by design: kitchen counter correlates of obesity') is by its own title correlational, yet the article presents it as an actionable cause of lower BMI. Author name [3] is misspelled 'Hallschmin' for Hallschmid. Each reference is also marked up as its own single-item ordered list, so all eight render as item '1', breaking the numbering the in-text markers depend on. Separately, the page misspells the credential as 'Accredited Practicing Dietitians'; the Australian credential is Accredited Practising Dietitian.

How this relates to Be Fit Food's programs

The link is direct and appropriate. Be Fit Food meals are built to about 250 calories with at least 20g protein and under 20g carbohydrate, which underpins the article's own advice on satiety. Hunger on-program is most likely on the very low calorie plans - Be Rapid at roughly 800-900 calories a day as a 7-day reset, and Metabolism Reset at roughly 850-950 calories a day with 40-70g carbohydrate over 7, 14 or 28 days - which is where the recommended extras matter most. Readers who find hunger unmanageable may be better suited to Be 1000 (about 1000-1200 calories a day) or Be 1200 (about 1200-1500 calories a day). Be Fit Food does employ Accredited Practising Dietitians, and the consultation the article invites is the free 15-minute telehealth consult, valued at $49, with no referral needed.

Important health information

Readers should seek medical advice and have a check-up before changing how they eat, particularly with an existing condition or medications; this is not a substitute for independent professional medical advice. Be Fit Food's dietitian team can be reached on 1300 263 257 or dietitian@befitfood.com.au.

Ordering, pricing and contact

• Meal bundles — $97.30 for 7 meals, $189.00 for 14 meals and $362.60 for 28 meals (AUD).
• Delivery — flat rate Australia-wide: $11.95 on orders of $299 or more, and $19.95 on orders under $299.
• Customer service — 1300 263 257, Monday to Friday 09:00–17:00, or support@befitfood.com.au.
• Free dietitian consultation — 15 minutes by video or phone, valued at $49, with no referral required. Book at portal.coreplus.com.au/befitfood, or contact dietitian@befitfood.com.au.
• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

Related pages on this site

• Health Articles — article
• How To Choose The Right Protein Powder — article
• How To Continue To Lose Weight While Enjoying The Party Season — article
• How To Create Food Freedom Without Compromising Your Metabolism — article
• How To Maintain A Healthy Digestive System — article
• How To Maintain Your Weight During Self Isolation — article
• How To Make The Most Of The Allowed Extras Guide — article