Whether you crave chocolate or cheese, check out our guide to beating the 10 most common dieters’ downfalls, why we crave forbidden foods and the smart calorie swaps to try instead.
1. Chocolate
Chocolate is the most common food craving - and for good reason. It contains the same chemical (phenylethylamine) that our brains produce when we fall in love, as well as a serotonin-like substance that promotes feelings of happiness. On top of that, it acts as a stimulant to give us an instant pick-me-up. Just sniffing chocolate triggers the pleasure centres in the brain - no wonder we crave it so much!
How to beat it: A craving for chocolate could point to a magnesium deficiency (healthier sources include nuts, seeds, pulses, whole grains and leafy green vegetables). If you need cheering up try going for a brisk walk - exercise is a great way to raise serotonin levels.
Smart calorie swap: Have a cup of low-fat hot chocolate made with water (60 calories) rather than a KitKat and you'll save 173 calories.
2. Biscuits and sugar
A craving for sugar can signal tiredness, as your body is looking for a quick energy boost to keep going. Once you give in to the sugar craving, blood glucose levels rise and then plummet - leaving you feeling lower than before and needing another fix.
How to beat it: Eat regularly throughout the day - consider eating six small meals rather than the usual three - and never skip a meal. Choose foods that are lower on the glycaemic index (GI), such as whole-grain bread and whole-wheat pasta, as these are digested slowly and will help stabilise blood sugar fluctuations.
Smart calorie swap: Have a Jaffa cake (48 calories and 1g fat each) rather than a chocolate digestive and you'll save 40 calories and 3.2g of fat.
3. Crisps
Is your craving for crisps worse at work? It could be a sign of stress. There's a theory that eating foods that 'crunch', such as crisps, popcorn and crackers, helps to release tension held in the jaw, allowing us to work out stress and frustration with every bite.
How to beat it: Don't walk by the vending machine if you can help it and keep healthier crunch foods on your desk, such as apples and carrot sticks. If work gets too much, go for a brisk walk or run up and down the stairs - with any luck you'll return feeling less stressed and will have forgotten all about your crisp craving.
Smart calorie swap: Grab your bag with care. A large packet (47g) of Walkers Cheese and Onion crisps contain 262 calories and 16g of fat. A small packet (24g) of Walkers Lights contains 115 calories and 5.3g of fat - saving you 147 calories and 10.7g of fat.
4. Bread and butter
Comforting carbohydrate foods, such as bread, pasta and potatoes, stimulate the release of serotonin - the body's natural feel-good chemical. Some nutritionists believe that when we crave carbs, it's actually a sign that we're feeling in need of reassurance - in other words, what we really want is a hug.
How to beat it: Reflect on how you're feeling. If you need some reassurance, phone a friend, take a warm bubble bath or read an inspiring book instead. If you must have carbs, control your portion size. We only need around a fist-sized portion of pasta or potatoes with a meal - and make sure you don't add lashings of butter or creamy sauce. Remember to choose low GI options, such as whole-wheat bread and pasta and brown rice.
Smart calorie swap: A slice of bread contains around 70-100 calories (add a thin spread of butter and you'll add 50 calories, a thick one and you'll add 100 calories!). Swap a slice of bread for a rice cake (35kcals) and you'll save 35-65 calories.
5. Cheese
Some nutritionists believe that people who crave creamy, soft foods, such as cheese, are actually seeking comfort and relaxation. Milk contains choline, which has a soothing effect on the body, as well as L-tryptophan, which when combined with carbohydrates triggers the production of serotonin.
How to beat it: There's nothing wrong with eating cheese - as long as you watch your portion sizes. A small chunk of mature, strong cheddar is likely to satisfy more than a milder cheese. If you can't stop at one chunk, opt for a low-fat cheese spread thinly on crackers.
Smart calorie swap: There are around 409 calories and 34g of fat in 100g of cheddar cheese. Philadelphia Extra Light contains 111 calories and 4.7g of fat per 100g - saving you 298 calories and 29.3g of fat.
6. Chips
Do you find it impossible to eat a single chip without craving more? There could be a scientific reason why we're 'addicted' to fries, according to researchers in America. They found that fatty foods such aschips trigger the production of chemicals in the body much like those found in marijuana. These chemicals, called 'endocannabinoids', are part of a cycle that makes you crave 'just one more', say researchers.
How to beat it: Order a healthier alternative (boiled potatoes or extra salad) when you're eating out and don't pinch a few chips from someone else's plate. Once you have one, your body is evolutionally hard-wired to want more - so avoidance is best.
Smart calorie swap: A standard portion (240g) of chips from the chip shop contains 574 calories and 30g of fat. The same portion of McCain Oven Chips (chunky ones are less fattening than thin cut), contain 379 calories and 9.1g of fat - saving you 195 calories and 20.9g of fat.
7. Ice-cream
If you were given ice-cream to cheer you up as a child, you're even more likely to crave its creamy comfort as an adult. Stress signals the body to crave energy-dense foods, such as ice-cream, as it prepares to fight or take flight - both of which require a quick burst of energy. The stress hormone cortisol also blocks the release of leptin and insulin, increasing hunger.
How to beat it: Drinking black tea has been shown to reduce cortisol levels by nearly 50%, according to a recent study. For a creamy treat, eat low-fat Greek yoghurt, which is lower in sugar than other low-fat yoghurt varieties. Add a few blueberries or stir in some honey for sweetness.
Smart calorie swap: A single Magnum Double Classic (110ml) contains 340 calories and 20g of fat. A single fruity Solero (90ml) contains 90 calories and 1.5g of fat - saving you 250 calories and a whopping 18.5g of fat.
8. Cake
While some cravings can be triggered by negative feelings or nutritional deficiencies, just seeing our favourite food can be enough to bring on the munchies. It's not just the sight of those delicious cakes either - supermarket chains have been known to pump out sweet smells from the bakery in order to entice us to buy.
How to beat it: Take a different route to avoid the bakery and do your food shopping online. Alternatively, try sniffing vanilla extract. Studies show that just smelling something sweet can be enough to satisfy your sweet tooth craving.
Smart calorie swap: A standard chocolate éclair contains 190 calories and 15g of fat. A Go Ahead honey, caramel and sultana cake slice has 89 calories and 2.2g of fat - saving you 101 calories and 12.8g of fat.
9. Meat
Have a hankering for steak? It could be a sign your body needs more protein. A desire to eat red meat could also reveal an iron deficiency, especially in pregnant women. While there's nothing wrong with eating meat as such, avoid fatty, processed meats such as salami, bacon or cured ham and sausage rolls, which are high in saturated fat.
How to beat it: Opt for lean chicken or turkey, which is lower in fat than red meat, and watch your portion sizes. Also take care how you prepare it - grilling (just make sure it doesn't go black) or stir-frying meat is a healthier alternative to frying or roasting in oil.
Smart calorie swap: A McDonald's Big Mac (216g) contains 490 calories and 24g of fat. Eat roughly the same portion of skinless chicken (roasted in the oven without oil) and you will consume around 170 calories and 1g of fat - saving you 320 calories and 23g of fat.
10. Salted nuts
If you have a craving for salted peanuts you're not alone. Peanuts are the most popular nuts in Britain - we consume more than 46,000 tonnes of them each year. If you enjoy them with a drink, take extra care. Pub-branded nuts and crisps have been known to be even saltier than normal varieties in a bid to keep us thirsty and spending more at the bar!
How to beat it: Keep a stash of high-quality protein in the house instead - such as almonds, hazelnuts or pumpkin seeds. If you get a craving for nuts when you have a drink, try crunching on baby carrots or celery sticks with a healthy yoghurt-based dip instead.
Smart calorie swap: A small handful (30g) of peanuts contains around 166 calories and 14.1g of fat. A similar-size portion of raw carrot contains 13 calories and zero fat - saving you 153 calories and 14.1g of fat.
source: www.msn.com
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