12 reasons why you crave sweets
Miscellaneous / / June 01, 2021
Sometimes cravings for candy and cakes indicate fatigue, and sometimes health problems.
1. You are hungry
If you decide3 Reasons You Crave Sweet or Salty Foods / Cleveland Clinic go on a strict diet and completely abandon carbohydrates, often replace breakfast with a cup of coffee or skip lunch, then the body does not receive the calories it needs to work. And the easiest way to replenish energy is to eat a cake, chocolate bar or candy.
What to do
To avoid overeating or gaining weight due to the abundance of carbohydrates, you need to adhere to the principles of a healthy diet.5 key habits of healthy eaters / Mayo Clinic:
- Don't skip breakfast.
- Drink plenty of fluids. Men are recommended up to 3 liters, and women up to 2.1 liters per day.
- There are more fruits and vegetables, grains, lean meats.
2. Have you recently played sports?
During training, the body actively consumes energy, and then looks for ways to restore it. This is confirmed by an American study.C. K. Martin, W. D. Johnson, C. A. Myers, J. W. Apolzan, C. P. Earnest, D. M. Thomas, J. C. Rood, N. M. Johannsen, C. Tudor-Locke, M. Harris. Effect of different doses of supervised exercise on food intake, metabolism, and non-exercise physical activity: The E-MECHANIC randomized controlled trial / The American Journal of Clinical Nutrition. 171 overweight people did weight loss exercises. Scientists noticed that after prolonged grueling exercise, the subjects increased their cravings for sweets.
What to do
You may need to carefully select your physical activity so as not to cause fatigue. A special workout meal is also recommended. Here are his principlesNutrition rules that will fuel your workout / Mayo Clinic:
- Don't forget about carbohydrates. They need to be eaten at 3-5 g per kilogram of body weight per day, if training is of medium intensity, and 6-10 g, if heavy. These should be whole grains, pasta, fruits and vegetables.
- Include protein in your diet. Eat 1.2–2 grams per kilogram of body weight daily. Poultry and fish work best. But you can use legumes, eggs, cheese, or yogurt.
- Don't give up fat. The best sources are avocados, seeds and nuts, and vegetable oils.
- Eat 2-3 hours before exercising. Be sure to have a protein snack or protein shake within 15 minutes of your workout.
3. You use a lot of artificial sweeteners
ResearchQ. Yang. Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings / Yale Journal of Biology and Medicine show that an attempt to replace sugar with artificial sweeteners often increases the intake of sweet and high-calorie foods. This is due to the fact that aspartame and other surrogates do not provide the body with as much energy as sugar. The right amount of calories is not coming in, and the desire to eat something sweet does not disappear. Along with this, food intake increases.
What to do
If you want to give up sugar, it is better not to switch to sugar substitutes, but simply try to reduce the amount in the diet. It turns out it's not that hard. One studyC. Bartolotto. Does Consuming Sugar and Artificial Sweeteners Change Taste Preferences? / The Permanent Journal showed that cravings for sweets disappear 3–6 days after giving up.
4. You are stressed
After studying a small group of people, the researchers noticedR. Sinha, P. Gu, R. Hart, Guarnaccia JB. Food Craving, Cortisol and Ghrelin Responses in Modeling Highly Palatable Snack Intake in the Laboratory / Physiology & Behaviorthat cravings for sweets, as well as for foods rich in fat, increase in those who are prone to chronic stress. Is consideredA. Bali, A. S. Jaggi. An Integrative Review on Role and Mechanisms of Ghrelin in Stress, Anxiety and Depression / Current Drug Targetsthat in this state the synthesis of ghrelin increases. It is a hormone that is produced in the cells of the stomach lining and stimulates appetite.
What to do
To avoid overeating, you need to find the right stress management methods. It can beStress relief / Mayo Clinic:
- yoga;
- meditation;
- favorite hobby;
- playing sports;
- breathing techniques;
- any way to express emotions.
5. You sleep little
If a person does not get enough sleepS. Frank, K. Gonzalez, L. Lee-Ang, M. C. Young, M. Tamez, J. Mattei. Diet and Sleep Physiology: Public Health and Clinical Implications / Frontiers in Neurology, his ghrelin level rises, as with stress. At the same time, the concentration of leptin decreases, which increases the risk of obesity.
What to do
I need to get enough sleep. If it doesn't work, try to follow these rules.Sleep tips: 6 steps to better sleep / Mayo Clinic:
- Go to bed at the same time. This will reinforce the sleep-wake cycle.
- Don't sleep during the day. Otherwise, it will be more difficult to fall asleep in the evening. If you really want to lie down after lunch, limit yourself to 30 minutes.
- Exercise regularly. This will release your energy.
- Fall asleep in a relaxed environment. The room should be dark, quiet and a little cool. Maybe a bath or other relaxation technique can help someone relax before bed.
- Do not use5 ways to sleep more soundly / Mayo Clinic evening gadgets. They interfere with relaxation.
- Don't go to bed feeling hungry or with a full stomach. This is an additional discomfort.
6. You get very tired
Sometimes increased cravings for sugary or salty foods are a sign of fatigue.3 Reasons You Crave Sweet or Salty Foods / Cleveland Clinic. The body simply does not have enough energy, and it is looking for a way to get it faster. And carbohydrates are the most affordable option.
What to do
You need to rest periodically. Try to alternate mental and physical work. And, of course, don't forget about food.
7. You quit smoking
When a person tries to get rid ofR. J. Wurtman, J. J. Wurtman, M. M. Regan, J. M. McDermott, R. H. Tsay, J. J. Breu. Effects of normal meals rich in carbohydrates or proteins on plasma tryptophan and tyrosine ratios / The American Journal of Clinical Nutrition from this bad habit, the synthesis of serotonin, or the hormone of happiness, changes in the brain, the mood becomes unstable, and even signs of depression may appear. And this leads to an increase in cravings for sweets.
What to do
If you have a desire to quit smoking, you need to choose the appropriate method. Perhaps sports and a balanced diet will help someone, while others need substitution therapy and work with a psychotherapist.
8. You have premenstrual syndrome
In women, before the onset of menstruation, decreasesR. J. Wurtman, J. J. Wurtman, M. M. Regan, J. M. McDermott, R. H. Tsay, J. J. Breu. Effects of normal meals rich in carbohydrates or proteins on plasma tryptophan and tyrosine ratios / The American Journal of Clinical Nutrition synthesis of serotonin. Therefore, the mood worsens and appearsPremenstrual Syndrome Clinical Presentation / Medscape cravings for sweets. And this is fraught with weight gain.
What to do
For decreasingPremenstrual Syndrome Clinical Presentation / Medscape For signs of premenstrual syndrome, doctors prescribe medications that keep serotonin levels normal and recommend a diet rich in vegetables and fruits. Some women benefit from massage, psychotherapy, or herbs.
9. You are depressed
In people with depressionR. J. Wurtman, J. J. Wurtman, M. M. Regan, J. M. McDermott, R. H. Tsay, J. J. Breu. Effects of normal meals rich in carbohydrates or proteins on plasma tryptophan and tyrosine ratios / The American Journal of Clinical Nutrition craving for sweets and high-calorie foods appears all for the same reason - the production of serotonin is reduced.
What to do
In this case, you need to fightDepression (major depressive disorder) / Mayo Clinic with a nervous breakdown. For this, medications, psychotherapy are used, and in case of a serious condition, they are taken to the hospital.
10. You have diabetes
it disease accompanied by3 Reasons You Crave Sweet or Salty Foods / Cleveland Clinic constant and intense hunger, and some people eat it sweet. Sometimes this is a sign of high or low glucose levels.
What to do
If, in addition to sweets, you are constantly thirsty and you urinate a lot, you need to see a therapist. He will order a blood glucose test. When confirming the diagnosis, the doctor will give recommendations on what to eat and what medications to take.
And those who have long been diagnosed with diabetes mellitus need to discuss treatment with an endocrinologist and, possibly, change something in it.
11. You have compulsive overeating.
So called eating disorder in which a person cannot control food intake. He eats a lotBinge eating disorder / U.S. National Library of Medicine high-calorie food (usually sweet and fatty), even if you are not hungry. Often he does it in secret, as he experiences remorse.
What to do
For binge eating disorder, see a psychotherapist. The doctor will prescribe medications that reduce anxiety, eliminate depressive disorder. Various methods of psychotherapy also help.
12. You have a genetic predisposition
Scientists have discoveredK. Keskitalo, A. Knaapila, M. Kallela, A. Palotie, M. Wessman, S. Sammalisto, L. Peltonen, H. Tuorila, M. Perola. Sweet taste preferences are partly genetically determined: identification of a trait locus on chromosome 16 / The American Journal of Clinical Nutrition in humans, a region of the chromosome associated with increased cravings for sweets. If this gene is inherited, then the desire to eat a chocolate bar or candy will be higher than in people without this chromosome fragment.
What to do
You cannot get rid of the problem gene. But you can follow simple tips to eat less sweets. Here they areSimple steps for cutting sugar from your diet / Mayo Clinic:
- Read labels. Foods, such as sauces and yoghurts, often contain hidden sugar or substitutes such as corn syrup, molasses, honey.
- Eat more vegetables and fruits, and whole grains.
- Replace the candy bowl at home with a bowl of fruit.
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