Last week, my husband was convinced he needed In-n-Out– specifically two double-doubles and a 7-up.
How he eats what he eats is still a medical mystery to me, but that wasn’t what got my attention.
“I think my body knows I need a cheeseburger,” he said with complete sincerity. “I might have a deficiency.”
I had to laugh (with love, of course). If only our nutritional needs worked that way!
Imagine going to the doctor, getting bloodwork done, and hearing, “You’re dangerously low on pizza. Take two slices and call me in the morning.”
The truth is, hunger cravings do mean something—but not always what we think. Cravings aren’t just about willpower (or lack thereof). They can be triggered by biological, emotional, and even environmental factors. So before you assume your body is in dire need of an entire pint of ice cream, let’s break down what’s really going on.
1. Are You Really Just Dehydrated?
It might sound too simple, but thirst and hunger signals can get crossed. If you’re suddenly craving something salty, like chips or fries, your body might actually be asking for water, not food.
Before diving into a bag of snacks, try drinking a full glass of water and waiting a few minutes—you might be surprised how often that craving disappears.
2. Blood Sugar Rollercoaster = Sugar Cravings
Ever notice how a sugar craving usually hits hard in the mid-afternoon? That’s because your blood sugar levels are likely dropping, especially if you had a carb-heavy meal earlier.
Instead of reaching for a candy bar, opt for a balanced snack with protein and healthy fats—like Greek yogurt with nuts or an apple with peanut butter—to keep your energy stable.
3. Emotional Eating: Are You Stressed, Sad, or Bored?
Cravings aren’t always physical—sometimes, they’re emotional. If you’re feeling anxious, lonely, or overwhelmed, your brain might crave comfort foods like sweets or carbs because they trigger feel-good chemicals like serotonin.
Before you reach for that tub of ice cream, ask yourself: Am I actually hungry, or am I just feeling something I don’t want to deal with?
4. Sleep Deprivation Can Make You Crave Everything
If you’ve ever had a bad night’s sleep and felt ravenous the next day, there’s a reason. Lack of sleep increases ghrelin (the hormone that makes you feel hungry) and decreases leptin (the hormone that tells you you’re full). This means you’ll likely crave high-calorie, high-carb foods—your body’s desperate attempt to stay awake and energized.
The fix? Prioritize sleep just as much as you do your diet and exercise.
A well-rested body makes smarter food choices.
5. Do You Actually Need More Protein or Healthy Fats?
If you’re constantly hungry, even after eating, your meals might not be balanced. A meal high in refined carbs (like white bread, pasta, or sugary cereal) will cause a quick energy spike followed by a crash—leaving you hungry again soon after.
To keep cravings at bay, build meals around protein, fiber, and healthy fats—like grilled chicken with avocado, eggs with whole-grain toast, or salmon with roasted veggies. These foods digest more slowly, keeping you full longer.
6. Your Environment Could Be Triggering Cravings
Ever walked past a bakery and suddenly needed a cinnamon roll? Or seen a commercial for fast food and immediately wanted a burger? Environmental cues—like smells, visuals, or even habit-based routines—can trigger cravings.
One simple way to fight this is by making healthy options more convenient and unhealthy ones less accessible.
Keep cut-up fruit or nuts at eye level in the fridge, and stash the chips on a high shelf (or better yet, don’t buy them at all).
7. Hormonal Changes Can Mess With Your Appetite
For women, cravings can fluctuate with the menstrual cycle due to changes in estrogen and progesterone levels. For men and women alike, hormonal imbalances—like insulin resistance or low testosterone—can increase hunger and cravings.
If you suspect hormones might be at play, getting tested can provide valuable insights into what’s really going on with your body.
For what it’s worth, hormone testing is something I recommend to most of my patients.
Final Thoughts: Listen to Your Body, But Learn Its Language
Cravings aren’t bad—they’re just signals. The key is learning to interpret them correctly so you’re not simply reacting to every urge with an unhealthy choice.
By staying hydrated, managing stress, balancing your meals, and getting enough sleep, you can reduce cravings and make food choices that truly nourish your body.
And if you need a little extra help understanding your body’s signals (or breaking out of frustrating patterns), I’d love to help. Book a free consultation today and let’s get you on the right track! 👉 Schedule Here
