12 reasons why you crave sweets

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Sometimes cravings for candy and cakes indicate fatigue, and sometimes health problems.

1. You are hungry

If you decide to go on a strict diet and completely give up 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

In order not to overeat or gain weight due to the abundance of carbohydrates, you need to adhere to the principles of a healthy diet:

• 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. 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. 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 its principles:

• 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 g per kilogram of body weight daily. Poultry and fish work best. But you can use legumes, eggs, cheese, or yogurt.
• Don't skip 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

Research shows that trying to replace sugar with artificial sweeteners often increases your intake of sweets 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 study found that sugar cravings go away 3-6 days after giving up.

4. You are stressed

After studying a small group of people, the researchers noticed that cravings for sweets, as well as for foods rich in fat, increased in those who were exposed to chronic stress. It is believed that 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 be:

• yoga;
• meditation;
• favorite hobby;
• playing sports;
• breathing techniques;
• any way to express emotions.

5. You don't sleep much

If a person does not get enough sleep, his level of ghrelin rises, as with stress. At the same time, the concentration of leptin decreases, which increases the risk of developing obesity.

What to do

I need to get enough sleep. If it doesn't work, try to follow these rules:

• 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 use gadgets in the evening. They interfere with relaxation.
• Don't go to bed feeling hungry or with a full stomach. This is additional discomfort.

6. You get very tired

Sometimes, increased cravings for sugary or salty foods are a sign of fatigue. 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 of 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 want 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, the synthesis of serotonin decreases before the onset of menstruation. Therefore, the mood worsens and there is a craving for sweets. And this is fraught with weight gain.

What to do

To reduce the signs of premenstrual syndrome, doctors prescribe medications that maintain normal serotonin levels and recommend a diet rich in vegetables and fruits. Some women benefit from massage, psychotherapy, or herbs.

9. You are depressed

In people with depression, cravings for sweets and high-calorie foods appear for the same reason - the production of serotonin is reduced.

What to do

In this case, you need to fight 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

This disease is accompanied by a 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

This is an eating disorder in which a person cannot control food intake. He eats a lot of high-calorie food (usually sweet and fatty), even if he is 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 discovered 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 are:

• Read labels. Foods, such as sauces and yoghurts, often contain hidden sugars 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.