Cravings Kicker Quiz: What your food cravings are telling you

Food cravings are intense desires to eat certain types of foods. They’re incredibly common - with 90% of people experiencing them at some point - and can be caused by a range of factors beyond physical hunger.

Cravings are also often linked to foods that aren’t very healthy, like sweet treats, salty snacks and junk food. While indulging once in a while is fine, regularly giving into these types of cravings can have a knock-on effect on your overall health.

So, what causes cravings and how can we beat them? We’ve created a Cravings Calculator to help you identify the triggers behind your food cravings and make a plan to tackle them.

What causes food cravings?

From emotions to habits to pregnancy, there are so many reasons why we might crave specific foods. The type and intensity of craving can vary from person to person but here are some of the most common factors which can cause food cravings:

Emotions and stress

One of the most common causes behind cravings is our emotions. In fact, just under 1 in 3 people agree that their feelings affect their diet, saying that emotional eating is a barrier for their weight loss journey.

Eating sweet treats or carbs can be a way for us to deal with negative feelings, like low mood or boredom. Because these comfort foods usually encourage the production of serotonin - the happy hormone - triggering cravings can be your brain’s way of coping with your emotions.

Stress can also cause people to crave certain foods and lead to erratic eating. This is because when we’re stressed, our bodies produce the hormone cortisol, which can increase appetite.

Menstruation

Speaking of hormones, the menstrual cycle is one of the leading causes behind cravings for women and people who experience periods.

Getting food cravings before, during and after a period is completely normal and is your body’s response to the hormonal changes that happen during your cycle. For example, during the luteal phase - after ovulation but before your period - your estrogen levels decrease and your progesterone levels increase, both of which can cause cravings for sweet foods.

Changes in these two hormones can also stimulate your appetite overall, bringing on cravings during your period, pregnancy or menopause.

Lifestyle and habits

A lot of our cravings can also be put down to our lifestyle. For example, if you’re used to eating junk foods and processed foods, it’s likely that you’ll continue to crave them as they’re thought to be highly addictive. Similarly, if you have routines around food, like always eating a biscuit or sweet treat when you have a cup of tea, doing these habits will trigger a craving because you associate the two things in your brain.

Lifestyle factors like a lack of sleep and changes in your exercise routine can also cause hormonal imbalances that impact your appetite and cravings.

Health conditions

There’s also a relationship between food cravings and deficiencies, with cravings for certain things being your body’s way of telling you what you’re missing in your diet.

Some people believe that certain cravings can be a sign of nutrient deficiencies including zinc, magnesium, and sodium. There is a strong link between cravings and low blood sugar which can be due to simple things like skipping meals, but may also be caused by an underlying health condition. Dehydration can also cause sugar cravings.

Why do we crave junk food?

Whatever the reason behind your cravings, most of us experience cravings for foods that aren’t great for our bodies - especially junk foods.

Junk food is designed to make us feel good. From the taste, texture and visuals to the way the ingredients tap into the pleasure centre in our brains and create reward cycles, it’s easy to see why so many of us crave junk foods regularly.

Foods high in sugar and fat content can elevate our serotonin and dopamine levels, which can counteract stress or low mood. This is another reason why we find these foods comforting and why we might crave them.

When cravings can cause a problem

Most cravings are fairly harmless but if you experience them often, or if you constantly crave and indulge in unhealthy foods, they can lead to some issues such as:

Weight fluctuations - perhaps one of the most obvious side effects of food cravings is weight gain. Often, our cravings cause us to overeat and eat unhealthy foods, which can lead to us gaining weight or disrupting a weight loss journey.

Low mood - cravings can also have a negative impact on our mental health, leading to feelings of guilt or shame if we’ve overindulged. Even if we don’t feel bad about the cravings themselves, any weight gain can also lead to mental health issues. In fact, in a recent study we did, we found that 48% of people said they struggle with low self-esteem due to their weight.

Health problems - eating nutrient-poor foods like sweet treats or carby snacks can also lead to health problems as our bodies aren’t getting what they need. From mood swings to reduced immunity, eating poorly can have a varied impact on our overall health.

Getting your cravings in check can help you deal with these problems and any other negative effects you’re experiencing.

The Cravings Calculator: What your food cravings mean

Ready to find out what your food cravings are telling you? Our Cravings Calculator is here to help.

This quiz will guide you through a series of questions tailored to helping you identify the reasons behind your eating habits so you can start the journey of learning how to stop your food cravings. At the end, you’ll get a cravings persona with details about what might be causing your cravings, as well as some advice on how to deal with them.

Once you’ve used the tool, make sure to read the rest of this page for some more information on how to curb your cravings and adapt your eating habits.

How to stop food cravings

Overcoming cravings can be a challenge - there’s no easy fix and it can be a long process. But, there are a few techniques you can start adopting to deal with your cravings. We also asked Doctor Crystal Wyllie for her advice on what changes to make to tackle common cravings.

So, now that you’ve got your persona and you know the reason behind your cravings, what can you do to stop them in their tracks?

Identify the cause

Our quiz gives an indication of what might be happening to cause your cravings, but in reality, they could be caused by multiple factors at once (e.g. stress and a lack of sleep). The reason behind your cravings can also be very specific and individual. So, the first step in learning how to overcome food cravings is analysing them and working out why your cravings happen in the first place.

Once you’ve identified the underlying reason, be it emotional eating or a lack of self care, you can then tackle your cravings head on and make some long-term changes.

Doctor Crystal Wyllie explains how working out the cause behind your cravings is key:

“Whether they are triggered by your feelings, hormones or simply boredom, you can gain more control over your eating habits by understanding your cravings. For example, if you notice that certain emotions or specific times of day make you more likely to snack, identifying these patterns can help you tackle the underlying triggers. Mindfulness techniques and stress management strategies are particularly effective for this.” - Doctor Crystal Wyllie, ZAVA Online Doctor

Healthier substitutes

One of the best ways to stop food cravings for unhealthy things is to seek out healthy substitutes. Especially if your cravings are emotion or routine-based, going cold turkey may not be the best strategy. Instead, replace sugar cravings with fruit, yoghurt, granola bars or other nutrient-dense options. It’s important to still choose something that you enjoy so you can still feel satisfied with the swap.

As Doctor Wyllie notes:

Small changes, like satisfying a craving with a controlled portion rather than resisting it entirely, can also prevent episodes of binge eating.” - Doctor Crystal Wyllie, ZAVA Online Doctor

Routine Adjustments

Since a lot of cravings stem from our daily habits and lifestyle, changing up your routine might be the key to stopping your food cravings.

Make sure you’re eating balanced meals that are rich in protein, healthy fats and fibre, all of which can reduce hunger spikes and keep your blood sugar in check. Doctor Wyllie says:

“Patients who include plenty of protein, fibre and healthy fats in their diet experience fewer cravings. This is because these nutrients help to stabilise your blood sugar levels, which can make you feel fuller for longer and reduce your chances of reaching for an unhealthy snack later on.”- Doctor Crystal Wyllie, ZAVA Online Doctor

You should also avoid an overly restrictive diet as this can make cravings worse. If you’re dieting to lose weight, focus on eating enough at meal times and reducing snacking rather than eating less overall.

Physical and mental wellness

Taking care of your physical and mental wellbeing is a great first step in curbing food cravings. Regular exercise and getting enough sleep can help regulate hunger hormones, reducing impulses.

Managing stress through techniques like meditation or breathing exercises should also help you control your cravings. For emotional triggers, you can also try to find other ways of comforting yourself, like doing an enjoyable activity or speaking to a friend.

“Mindfulness is valuable as well. Taking a moment to assess whether a craving is rooted in physical hunger or your emotions can empower you to make more intentional, thoughtful choices.” - Doctor Crystal Wyllie, ZAVA Online Doctor

Hydration and nutrition

If you’re wondering how to stop cravings when you aren’t hungry, it’s a good idea to make sure your hydration and overall nutrition are in check. Thirst and hunger can have similar symptoms so it can be hard to tell what signals your brain is actually sending you. Try drinking some water, waiting 10 minutes and if the cravings are still there, choosing a satisfying snack.

Staying hydrated is a simple yet effective way to manage cravings, as dehydration can often be mistaken for hunger.” - Doctor Crystal Wyllie, ZAVA Online Doctor

Nutrient deficiencies can also be an underlying cause behind cravings so make sure to eat a balanced ‘rainbow’ diet so your body is getting everything it needs.

When to get help

Dealing with cravings can be a challenge, but you can always ask for help. If you’re experiencing any of the following issues, it might be time to seek professional advice and speak to your GP or a nutritionist:

  • Persistent or Extreme Cravings: If you’re getting constant food cravings, this could be a sign of an underlying health issue like diabetes. Seek professional support so you can get to the bottom of the issue and plan accordingly.
  • Food Addiction: Sometimes our cravings can stem from food addiction, which can be difficult to deal with on your own. If you think this is the case, you can seek support from mental health professionals.
  • Emotional Eating: Similarly, therapists can help address underlying emotional triggers and build healthier coping mechanisms if you find your cravings are linked to your emotions.

Summary

Most of us will experience food cravings at some point in our lives. Whether they’re linked to our emotions or our routine, they can be disruptive and can have a negative impact on our overall health.

Luckily, eating a balanced diet, getting regular exercise and seeking professional help when you need it can all reduce cravings and help minimise the impact.

Weight loss treatment - including injections like Wegovy and Mounjaro - can also help you manage your appetite and deal with cravings. While these treatments may not be appropriate for everyone, they can be an effective weight management tool. If you’re interested in weight loss treatment, speak to a healthcare professional to explore your best options and see if they’re right for you.

Whatever the underlying cause, with support, you can achieve the results you’re looking for and get on top of your cravings.

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