In women, hormones fluctuate during various phases of their menstrual cycle. When estrogen levels are low and progesterone is high, one may feel increased cravings and less satisfied after eating.

The brain has receptors for estrogen, and higher levels of estrogen are associated with fullness and satisfaction after eating. In some people, drugs like antidepressants e. These antidepressants interfere with the neurotransmitter serotonin, which regulates mood and appetite.

Another medication that increases appetite is prednisone, a steroid sometimes given to replete low cortisol levels with certain health conditions. Prednisone can promote leptin resistance so that leptin does not work properly to suppress appetite, causing one to feel persistent hunger.

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source.

The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? Different areas of the brain make up the reward system, but the key part of the brain related to cravings and regulating appetite is called the hypothalamus.

It regulates the secretion of chemicals and hormones related to stress, pleasure, pain, and hunger. The expectation of receiving a reward, not necessarily the reward itself, stimulates higher dopamine activity. Dopamine release is even larger if the reward is greater than anticipated, which may stimulate a person to seek that experience or substance again and again.

Eating certain foods repeatedly that stimulate the reward region is believed by some researchers to lead to addictive food behaviors or emotional overeating. Defining a food addiction In his book Hooked , author Michael Moss questions what defines an addiction.

Tips to reduce food cravings Aim to eat nutritionally balanced meals. Foods with protein and fiber provide longer-lasting satisfaction. Avoid long stretches of not eating. Eat a nutritious meal or snack every hours during the day. Waiting too long to eat because you are busy or distracted may only lead to stronger hunger when you do eat and the risk of overeating.

Avoid choosing hyperpalatable or ultraprocessed snacks that are high in sodium, fat, sugar, and calories but low in nutrition. These are the types of foods that trigger the brain reward pathways and cause cravings to eat more.

Choose satisfying, less-processed snacks like fresh fruit, a handful of nuts, or a cup of low-sugar yogurt. Limit environmental cues to eat, such as scrolling through social media posts about food or mukbang online videos of people eating enormous quantities of decadent meals and watching television cooking shows.

In an office setting, detour away from the candy bowls and platters of bagels and treats that may be sitting in the break room. Food cravings are sometimes learned behaviors that are associated with an event or environment, such as craving potato chips while watching late-night television.

Practice mindfulness when sensing a growing craving. Ask yourself if you are stressed, bored, angry? If so, try instead doing breathing exercises, talking a brisk minute walk, listening to a meditation app or podcast, or playing a few favorite songs.

If you can distract yourself from eating for about minutes, the craving may subside. Learn more about mindful eating. Try other dopamine-inducing activities such as taking a walk in nature on a sunny day, dancing, or watching a funny video and laughing aloud! References Sinha R. Role of addiction and stress neurobiology on food intake and obesity.

Biological psychology. Sinha is on the Scientific Advisory Board for Embera Neurotherapeutics. Jacques A, Chaaya N, Beecher K, Ali SA, Belmer A, Bartlett S. The impact of sugar consumption on stress driven, emotional and addictive behaviors.

Lemeshow AR, Rimm EB, Hasin DS, Gearhardt AN, Flint AJ, Field AE, Genkinger JM. Alonso-Alonso M, Woods SC, Pelchat M, Grigson PS, Stice E, Farooqi S, Khoo CS, Mattes RD, Beauchamp GK.

Food reward system: current perspectives and future research needs. Nutrition reviews. Thanarajah SE, DiFeliceantonio AG, Albus K, Kuzmanovic B, Rigoux L, Iglesias S, Hanßen R, Schlamann M, Cornely OA, Brüning JC, Tittgemeyer M.

Habitual daily intake of a sweet and fatty snack modulates reward processing in humans. Cell Metabolism. Davis C. Substance abuse and rehabilitation. Ahmed SH, Guillem K, Vandaele Y. Sugar addiction: pushing the drug-sugar analogy to the limit. Schulte EM, Avena NM, Gearhardt AN.

Which foods may be addictive? The roles of processing, fat content, and glycemic load. PloS one. Gearhardt AN, DiFeliceantonio AG. Highly processed foods can be considered addictive substances based on established scientific criteria.

Olszewski PK, Wood EL, Klockars A, Levine AS. Excessive consumption of sugar: an insatiable drive for reward. Current nutrition reports. Moss M. Hooked: Food, Free Will, and How the Food Giants Exploit Our Addictions.

Random House. March 2, Gearhardt AN, Corbin WR, Brownell KD. Preliminary validation of the Yale food addiction scale. Pursey KM, Stanwell P, Gearhardt AN, Collins CE, Burrows TL. The prevalence of food addiction as assessed by the Yale Food Addiction Scale: a systematic review. European Eating Disorders Review.

Ayton A, Ibrahim A, Dugan J, Galvin E, Wright OW. First, here's a quick list of reasons why you experience sugar cravings:. To learn more about why you crave sugar , check out this article. Many factors can increase sugar cravings, and both biological and social factors play a role.

Sugar has a powerful impact on our brains, but that doesn't mean you must succumb to every craving. So what can you do to curb them? Still need more help with those pesky cravings? If you notice a sudden increase in your sugar cravings or find it's becoming overwhelming to try and control them, it's time to jump into action.

Sugar cravings can result in an overconsumption of sugar, which can drive up blood sugar. And there are various health consequences to chronically high blood sugar. If you experience a lot of sugar cravings, it can be helpful to stock the fridge with healthy meals. Planning healthy meals in advance can keep you motivated to choose healthier options.

Center your meals around protein, non-starchy vegetables, and a small side of carbs. Adding a healthy dose of protein won't take too much time and effort either. You can usually cook proteins like chicken breasts, steaks, tofu, and fish in a skillet over high heat in under 10 minutes.

To quickly cook vegetables, you can use the microwave. For example, partially covered green beans with one tablespoon of water remember to use a microwave-safe bowl! will cook within five to eight minutes.

You can cook starches like sweet potatoes in the microwave too. Wrap them in a wet paper towel and microwave on high for five to eight minutes or until you can pierce them with a knife.

Habits can be hard to break, but they're built over time. Certain habits can predispose you to craving sugar. Here are just a few:. Once you identify the habits that you're having the most trouble with, you can develop a plan to get back on track to optimize your health.

There are certain ways to trick your body out of an intense sugar craving. But before you try any of them, it's essential to recognize why you're craving sugar. For example, if you're using sugar as a coping mechanism, you should replace sugar with a better habit.

Consider what you're trying to cope with too. Things like stress, anxiety, and boredom may prompt you to turn to sugar. Try healthy coping mechanisms like meditation, exercise, or eating a piece of fruit instead of resorting to sugar.

Another way to deal with sugar cravings is to pair up with someone you trust. If you have someone close to you working through the same problem, you're more likely to kick the cravings. The two of you can hold each other accountable and celebrate victories together. Cutting out triggers that prompt you to consume sugar can also be helpful.

Notice that you always eat candy when it's in the house? Remove the temptation! Always drop into the candy store when you drive by it? Try changing your route if possible, of course so you don't have to pass it as often. For some people, slowly transitioning away from processed sugar is a helpful way to create sustainable healthy habits.

One way to make this transition easier is to incorporate sweeter vegetables and fruits into your diet. Sweet potatoes, winter squash, carrots, apples, pears, and berries are all great options.

These foods are healthy, nutrient-dense options that are also sweet. So they act as an excellent substitute for more processed sugars. Once you add more fruits and vegetables into your diet, try focusing on lower glycemic fruits and vegetables.

A GI index can help determine what foods raise glucose the highest. Combining high-carb foods with protein and fat can also help with glycemic control.

You don't have to eliminate all processed sugars and hyperpalatable foods during this transition. If you have an issue with sugar and try to go cold turkey, you're more likely to binge. Small steps are key. For example, if you usually drink four sodas per day, try cutting back to just three.

Once you feel comfortable with this, try cutting down to just two a day. Or, replace that soda with a sweet fruit to help curb cravings.

Making healthy and sustainable lifestyle changes is a process, so remember that it will take some time! Coping with stress in healthy ways can help reduce sugar cravings.

When you're stressed, you produce a hormone called cortisol, which stimulates the production of glucose. Stress can also cause glucose to drop too low, increasing sugar cravings. Adequate water consumption is vital to prevent sugar cravings. It can also help to curb hunger, reducing sugar cravings.

So, remember to stay well-hydrated—consider reaching for a glass of water the next time you have a craving for sugar! Eating enough protein and fat can help mitigate glucose spikes. When you reduce glucose spikes, you're less likely to experience blood sugar crashes.

Focusing on experiencing fewer blood sugar crashes is an excellent way to reduce your glucose cravings. Center your meals around protein-rich foods such as poultry, fish, meat, eggs to help keep your glucose balanced.

Trying a metabolic diet can also help out here. It's essential to regularly test your blood sugar levels to ensure you're not prediabetic or at risk of prediabetes.

Prioritize visiting your doctor annually for a standard lab test. You can also use a continuous glucose monitor CGM to better understand your metabolic health. There is a relationship between sleep, blood sugar, stress, and overall health. When you feel stressed, your glucose can rise, and high glucose levels can make it challenging to sleep well.

When you sleep poorly, your ability to recognize hunger and fullness can be compromised. This can result in overeating sugar-rich foods.