Food cravings are something I see every single day in practice, and they can derail even the best intentions.
If you struggle with cravings, this is absolutely for you and understanding the “why” behind them can change everything.
First, cravings are not a sign of weakness. Cravings are usually your body’s way of signaling that something is off, whether it’s a nutrient imbalance, low energy availability, stress, poor sleep, or inconsistent eating patterns.
One of the most common issues I see is not eating enough protein, which leaves you feeling unsatisfied, hungrier throughout the day, and can disrupt the hormones that regulate appetite.
If you’re constantly tired, hungry, or fixated on certain foods, consider these common causes:
1) Craving sweets?
This often happens when:
• You’re not eating enough overall
• Your meals are low in protein or fiber
• You’re experiencing dips in blood sugar
• You’re sleep-deprived or highly stressed
What helps:
Focus on balanced meals with protein, fiber, and colorful fruits/vegetables. These stabilize blood sugar and reduce sugar cravings naturally.
2) Craving starchy, carb-heavy foods (bread, pasta, potatoes)?
This can appear when:
• Your body needs quick energy because you’re undereating
• You’re not fueling consistently throughout the day
• You’re low in B vitamins from overall low nutrient intake, not the carb cravings themselves
What helps:
Consistent meals, more high-protein foods, and B-vitamin–rich options (lean proteins, eggs, nutritional yeast).
3) Craving fried or greasy foods?
Sometimes this shows up when:
• You’re low on dietary fats (your body seeks dense fuel)
• You’re stressed or tired
• Your meals lack satisfaction or adequate calories
What helps:
Ensure your diet includes healthy fats (avocado, nuts, seeds, olive oil), support digestion, and eat balanced meals. Speak with a practitioner if you suspect digestive issues.
4) Craving junk food?
This one is highly physiological. A small group of cells in the brain regulate your appetite and sense of fullness, gathering signals from:
• Taste
• Smell
• Sight
• Stomach and gut hormones
Highly processed foods trigger strong dopamine responses, giving you an artificial reward that encourages more cravings.
How to reduce these cravings:
• Don’t keep trigger foods in the house
• Avoid scrolling through dessert or fast-food content
• Don’t “test your willpower”, even the sight or smell can spike dopamine
• Build your environment to support your goals
Here’s the truth:
You don’t need more willpower. You need understanding, nutrient-dense meals, and a decision to reset quickly when you notice cravings creeping in.
Save this article for the next time your cravings hit, it might be exactly the reminder you need.
