Curious about what causes cravings? Here’s what your body might be telling you
Medically reviewed by
Fenja NolteHave you ever suddenly needed something sweet, even though you just ate? Or found yourself reaching for crisps after a long day, even if you weren’t physically hungry?
Cravings can feel intense, random or frustrating. But they’re actually your body’s way of communicating with you, and understanding what’s behind them is the first step to managing them with more ease and self-compassion.
Here’s a closer look at what might be driving your cravings, and some practical ways to respond.
What exactly is a craving?
A craving is a strong desire for a specific food. Unlike general hunger, it’s usually focused on one type of food, often something sugary, salty or high in fat.
You might crave:
- Chocolate or sweets
- Bread or pasta
- Crisps or cheese
- Fizzy drinks or coffee
And it’s not always about fuel. Cravings are often shaped by emotions, habits, hormones, and even hydration levels.
5 common causes of cravings
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If you’ve gone a long time without eating, or skipped a meal, your blood sugar levels might drop. This can trigger cravings for quick energy, like sugar or refined carbs.
✅ Tip: Eating regularly and including protein and fibre helps stabilise your blood sugar and prevents these sudden dips.
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Bored? Anxious? Tired after a long day? Emotional states can strongly influence cravings, especially if you’ve used food to comfort or distract in the past.
🫖 Tip: Try pausing and asking: “What am I really feeling right now?” Sometimes a short walk, a chat, or a cup of tea can meet the need better than a snack.
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Hormones like insulin, ghrelin, and leptin play a big role in regulating hunger and cravings. Menstrual cycles, stress, and even sleep can affect them, often increasing cravings for sweet or salty foods.
🗓️ Tip: Aim for balanced meals and consistent routines. And if you notice patterns (like cravings during your cycle), plan ahead with more satisfying, nourishing foods.
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Sometimes, cravings are your body’s way of saying “I’m thirsty!”, especially if the craving feels vague or comes with fatigue.
🥤 Tip: Drink a glass of water and wait 10 minutes. You might find the craving fades on its own.
🌿 My quick craving soother:
When a craving hits, try this first:
Make a warm drink, like peppermint tea or hot water with lemon.
It gives you a moment to pause, helps you reconnect with your body, and often takes the edge off the craving, especially if it’s emotional or stress-related.
What about cravings on weight loss medication?
If you're currently taking weight loss medication, you might notice cravings have reduced or even disappeared. That’s one of the most common effects patients report, and it can feel like a welcome break from constant food thoughts.
But occasional cravings can still happen. And if you stop the medication, it’s normal for cravings to return more strongly at first. Having strategies in place now can make a big difference later. According to recent obesity statistics, around 64% of adults aged 18 and over in England are estimated to be overweight or living with obesity. This is why building long-term habits is so important.
And if you’ve given in to a craving or ended up eating more than planned – it’s okay!
One moment doesn’t define your journey. Nothing is lost, and there's no need for guilt. What truly matters is not being perfect every single day, but showing up for yourself again and again.
Tomorrow is a fresh opportunity to listen to your body, nourish yourself, and make choices that support your long-term goals. Progress over perfection means focusing on the bigger picture – your overall well-being – not any one snack, meal, or moment.
— Fenja Nolte, ZAVA NutritionistBe kind to yourself. Every step counts.
Fenja Nolte holds a Master’s degree in Nutrition and Food Science from Christian-Albrechts-University of Kiel and is also a certified nutrition consultant.
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