Curb those out-ofcontrol food cravings now!

A week of lean chicken and veggies, then – bam! – a moment of weakness, and you practically inhaled a bag of chips. Here’s how to curb those cravings the next time they hit.

There are days when you pat yourself on the back for eating sensibly – and then there are days when you give in to out-of-control food cravings. You slip in a cookie during your afternoon coffee run, or break out your stash of chips even after a satisfying lunch. As your carefully planned diet evaporates, you’re left thinking, “Why can’t I stop thinking about food today?”.

There are many reasons, “but with the right tricks, you can avoid bingeing,” says Pete Cohen, sports psychologist and founder of the Lighten Up weight-management programme in the UK. Here are some common situations in which you’ll experience food cravings and how to deal with them.

Just before your period

WHY IT HAPPENS: It’s caused by hormonal changes in the body, says Jane Clarke, author of Body Foods for Life. In a study carried out by researchers at the University of Pennsylvania in the US, out of the 40 to 50 per cent of women who crave chocolate or sweets, half said that it happens one or two weeks before their period.

One theory is that as progesterone levels fall in the second half of the menstrual cycle, levels of serotonin – the feel-good chemical – decline, leading to a yearning for comfort food. CURB THAT CRAVING: Eat something that contains fibre as well as sugar. “Fibre releases the sugar slowly into your system, and helps prevent any sugar peaks and crashes that make you want

more,” Jane explains. “Go for snacks like a bowl of fruit compote, a low-fat flapjack, a wholemeal or fruit scone or a slice of cake made with wholewheat flour, or dried fruit such as dates.”

In the afternoon

WHY IT HAPPENS: It could be due to the post-lunch dip that is largely caused by our body’s circadian rhythms, which determine when we sleep and wake up, says Professor David Benton, a psychologist at Swansea University in the UK. Most of us seek an energy boost to counter the lethargy, hence the craving for sugary foods.

The feelings of lethargy can be made worse if you had a highcarbohydrate lunch that wasn’t rich enough in protein. Carbohydrates are thought to stimulate serotonin production, excessive amounts of which can make you sleepy, thereby increasing the desire to eat to counter the lethargy. CURB THAT CRAVING: Instead of a lunch that’s high in carbohydrate or fat, have one that’s high in protein, which will fi ll you up for longer. Try a chicken or tuna salad, warm sardines, watercress, or a protein shake. Prof David also advises having coffee with your lunch. Research has shown that it causes fewer lapses of attention, which could make you start thinking about food. But have no more than four cups a day.

When you’re bored

WHY IT HAPPENS: When you are idling in front of the TV or killing time between appointments, it’s all too easy to turn to crisps or chocolate bars to pass the time. CURB THAT CRAVING: Keep busy so your thoughts don’t turn to food. “That doesn’t mean you have to scrub the kitchen floor at midnight. You could just phone a friend for a chat, write an e-mail, go for a short walk, or even just brush your teeth,” says Jacquie Lavin, nutritionist for UK-based weight loss organisation Slimming World. If you must eat, make yourself something healthy, like a salad.

After a stressful situation

WHY IT HAPPENS: Some people respond to stress by overeating, especially comfort food. Research has shown that the temptation to go for sugary foods may be stronger if your mother had rewarded or comforted you with sweets when you were young. CURB THAT CRAVING: If you’ve just been in a high-stress situation, like an intense work meeting, go for a brisk walk around the office before you turn to food. It’ll disperse the adrenalin that is coursing through your body and you might find that your craving has disappeared by the end of that walk.

Alternatively, pre-empt the problem by eating breakfast. Studies at Bristol University have found that breakfast-eaters saw themselves as less stressed and less depressed compared to those who skipped breakfast.

If you must eat, go for carbohydrates – they stimulate the production of serotonin, thereby alleviating stressful feelings – with a high fibre content. Avoid fast-releasing, glucoserich foods, which can raise and then lower your blood sugar levels very quickly, leaving you craving more sugar. Good choices include fruit and multigrain bread, which will lower stress levels and give you a sustained boost of energy.

After clubbing

WHY IT HAPPENS: Alcohol boosts your appetite, according to research carried out at Maastricht University in the Netherlands. People who drank beer or wine before a meal ate more quickly and for longer, compared to when they had consumed an appetiser containing protein, carbohydrate or fat. CURB THAT CRAVING: Have a meal before you head out to party, says Dr Wendy Doyle, a dietitian with the British Dietetic Association. Th is will reduce the risk of you craving supper on the way home. Also, if you must have a glass of wine at dinner, have it during, not before, your meal – this prevents you from being ravenous even before you start to eat.