What can be done to curb cravings?

Selective indulgence:

Do not deny the brain’s triggers especially during emotional distress and PMS. Restricting yourself can make cravings worse leading to impulsive eating.

Manage PMS cravings mindfully:

Include serotonin-rich foods and see your cravings fade away. Examples: Eggs, dairy, fish, banana, nuts, dates, chocolates.

Avoid restrictive diets:

Research has shown that extreme restrictive dieting leads to greater frequency of cravings. Follow a flexible diet mindfully, choosing your foods and watching your calorie intake, and allowing small treats occasionally.

Small is satisfying:

Choose to buy portions of that food in very small servings.

Opt for a healthier, similartasting alternatives:

Choosing dark chocolates can be a better option than regular ones. Buy chocolates you like of the smallest size and go for the almond/Brazil nut-coated ones. Thereby, you’ll end up eating less chocolate and still be satisfied.

Change the environment:

If you are determined, once your craving sets the alarm, just take a 5-minute walk or change your location which will divert your mind. Taking a whiff of your favourite perfume or chewing gum can trick your senses.

Confuse your senses: Record your cravings:

A recent study showed that cognitive defusion by accepting cravings and noting this in a diary increased the possibility of curbing the cravings.

Slow breathing:

Another 2017 psychology study showed paced breathing either at 6 or 9 breaths per minute while watching a picture of the favourite food curbed the craving within 2 minutes.

Periodic curbing:

Consume another smaller portion of the same food the next day at the same time. This way the brain re-codes and you might get bored of this food soon.

Drink water or herbal tea:

Chilled water can trigger curbing effects on our brain. Chewing gum can also be another way to curb cravings.