The body has the ability to direct the amount of the food we eat on its own. In great part, the hormones ghrelin and leptin are responsible for this process.
For instance, when a person consumes sugar, the body builds a generation of leptin, which is the one that controls accumulation of fat and hunger. Om the other hand, ghrelin, also known as the “craving hormone”, as people given this hormone during a study done on ghrelin happened to be insatiable, although they ate more than their typical diet.
Ghrelin follows up on the cerebrum`s “pleasure focuses” and it basically forces the person to reach for another piece of cake due to the fact that he still has the taste of the previous bite on his mind.
Between the arrivals of the aforementioned hormones, the body is aware of the amount of food it needs and you stop eating. However, there are many components which may crash this framework.
When insulin is stopped, ghrelin levels stay high even after the consumption of a meal which is supposed to end the craving, usually carbs. This eventually leads to weight gain.
Your state of mind affects your food cravings as well as the junk foods whose ingredients make you eat even more.
‘Hunger Neurons’: Your Body Is Hard-Wired to Have a Negative Response to Hunger
When you are extremely hungry, the agouti-related protein- expression (AGRP) neurons trigger off-putting feelings in your body. This forces your body to look for foods which will put an end to these negative emotions.
Looking for your next feast puts you in an dangerous situation and your appetite neuron`s capacity to seek to obtain these negative emotions served as push to find food.
If certain food is highly accessible, it means that you will consume it all the time, mainly for the purpose of feeling better by quitting your AGRP neurons.
However, this is not so bad and the body should have this capacity to direct its nourishment, aside from the fact that this reaction is linked to positive reaction to junk food. This goes to show that junk food basically causes sort of addiction and weight gain.
Junk Foods Are Engineered to Be ‘Hyper-Rewarding’
Food producers have found a way to overturn the body`s inherent craving controllers by providing foods which are designed to be “hyper-rewarding”.
As shown by the “food reward theory of obesity” processed foods stimulate such solid prize reaction in our brains, which only serves as stimulation for indulgence and overeating. One of the directing standards for processed food industry is known as “sensory specific satiety”.
This is described as “the tendency for big, distinct flavors to overwhelm your brain” by Michael Moss, an investigative reporter.
The greatest “triumphs” of fast foods producers, whether they are drinks or junk food, is their “craveability” to complex formulas which irritate your taste buds, overriding your brain to say “it`s enough”.
Potato chips are the most addictive form of junk foods, containing each of the “bliss-inducing” ingredients: sugar, salt, and fat. Unfortunately, healthy foods like celery and other veggies don’t have such hyper-rewarding traits.
According to the experts, our “sweet receptors” which evolved in ancient times when the diet was low in sugar, have not adapted to the modern diet which is high in sugar.
So, the high stimulation of these receptors by sugar-rich diets activates excessive rewarding signals in the brain, which interferes with our control-mechanisms and eventually leads to addiction.
Attempt Peak Fasting to Beat Your Food Cravings
Just like with any other addiction program, the less you eat, the less you will crave as the body becomes accustomed to these addictive traps. Therefore, eating less of the offending foods is the key to beating these cravings.
It has been scientifically shown that calories from processed foods, refined sugars, and bread, cause overeating, while those from whole veggies, fiber, and protein reduce hunger.
Trying fasting is one of the best ways to beat cravings as this helps the body reset and start burning fat instead of sugar. When sugar is no longer used as your major fuel, the body will start craving it less.
It is recommended to try a new form of fasting which is called Peak Fasting. Unlike other versions of discontinuous fasting, this one is done on a daily basis.
The process itself is actually very simple. You need to stop eating three hours before bedtime and avoid having your first meal until 13-18 hours later. Make sure you measure your glucose levels at that time.
You can measure the blood sugar levels every 30 minutes. When they start to drop, it indicates that you need to end your fasting and start eating in order to break down your muscles and raise blood sugar.
When you are broken free of these cravings, don’t stop with the Peak Fasting as it provides long-term benefits. Not only does stop cravings, but it slows down aging and prevents many diseases.
Eating Real Foods Is Key to Beating Cravings
The goal of processed food industry to make their product addictive provides many adverse side effects, such as stimulating your metabolism to burn carbs as its primary fuel. When your body burns carbs as its primary fuel, the body craves more of these foods.
As mentioned above, the Peak Fasting is one of the best ways to beat craving, especially when it comes to cravings for grains and sugar. No matter how shrewdly these junk foods are improved, the craving will reduce or completely disappear once the body begins burning fat as its primary fuel.
Besides the Peak Fasting, you need to reduce the intake of processed foods and replace them with healthier options. Eating healthy foods can help you a lot when it comes to beating junk food cravings. Adhere to the following nutrition plan:
Avoid refined sugar, grains, processed fructose, and processed foods
Eat a healthy diet consisting of organic, whole foods. On the other hand, replace the processed foods with high-quality fat, both saturated and monounsaturated. Getting 50-85 percent of daily calories from healthy fats works great for most people. Although this amount seems as too much, note that your meal should be mostly based on vegetables.
Fat can be very high in calories! For instance, a tablespoon of coconut oil is 130 calories. Here a list of good sources of healthy FAT:
-Large amounts of high-quality organic locally grown vegetables, fermented vegetables and ideally sprouts grown at your home
-Low-to-moderate amount of high-quality protein (think organically raised, pastured animals or eggs)
-Olives and olive oil
-Organic crude nuts, particularly macadamia nuts, which are low in protein and omega-6 fat
-Coconuts and coconut oil
-Organic fed egg yolks and fed meats
-Butter produced using crude grass-sustained natural milk
How to Zap Emotionally Driven Food Cravings
Most food cravings are emotionally based. For instance, if you reach for a pizza or ice-cream in case of depression, loneliness, or stress, you will get accustomed to looking for unhealthy foods each time feel the same emotions.
Moreover, if you keep those negative emotions about yourself while trying to improve your diet or engage in some physical activity, it is very likely that you will fail.
In case you are an emotional eater, it is recommended to use the Emotional Freedom Techniques (EFT), which is simple and effective in eliminating food cravings.
Check out the video below in which the EFT practitioner Julie Schiffman gives tips on how to use EFT to beat food cravings.