8 Ways To Crush Your Cravings

When we ask our retreat clients what they need to stay on track with their health goals, one of the most common responses is, “I need more willpower!” Most of the time, they’re hoping for that extra boost to resist tempting treats like cookies, cakes, crackers, and chips. However, relying solely on willpower can set us up for frustration and, ultimately, failure. Life’s ups and downs can leave us vulnerable to cravings, making it tough to maintain consistency.

How can you beat cravings without relying on sheer willpower? Here are 8 tried-and-true strategies that work with your body and brain instead of against them.

1. Add Protein, Fiber & Water

Protein and fiber are digested slowly, keeping you full longer and helping stabilize blood sugar levels. Lean proteins, fibrous veggies, and low-sugar fruits are perfect examples.

Why it works: Protein and fiber both reduce the “hunger hormone” ghrelin, which can help you feel satisfied and prevent mindless snacking. Additionally, protein-rich foods are known to support muscle maintenance and energy levels.
Try this tip: Include a small handful of almonds, a piece of lean chicken breast, or a hard-boiled egg as a snack to curb afternoon cravings. Pair with a glass of water for an even more filling effect!

2. Enjoy Unsweetened Cocoa Powder

100% unsweetened cocoa powder has been shown to reduce cravings and even improve mood.

Why it works: Cocoa powder contains compounds like polyphenols and flavonoids that help reduce cortisol, the stress hormone. Since many people experience cravings when stressed, cocoa powder can be a natural way to satisfy chocolate cravings and calm the mind.
Try this tip: Mix a tablespoon of unsweetened cocoa powder into a cup of warm water or almond milk. For a creamier option, blend it with a scoop of protein powder and ice for a healthy chocolate smoothie.

3. Sip Lemon Water

Refreshing lemon water can serve as a flavorful alternative to plain water and may distract you from cravings.

Why it works: The zesty flavor of lemon may help break the cycle of cravings by shifting your focus away from the taste you’re craving. Plus, lemon water is hydrating and can prevent cravings triggered by thirst.
Try this tip: Make a large jug of lemon water each morning and sip on it throughout the day. Add mint leaves or cucumber slices for extra flavor.

4. Take a Tea Break

A warm cup of tea can be incredibly satisfying and may help reduce the urge to snack.

Why it works: The ritual of preparing and sipping tea can create a mindful pause, allowing you to step away from cravings. Herbal teas like peppermint or chamomile can also be soothing, while green tea offers antioxidants and a slight metabolic boost.
Try this tip: If your cravings strike at night, try sipping on a caffeine-free herbal tea, such as chamomile or rooibos, to wind down and curb late-night snacking.

5. Drink Coffee (In Moderation)

Coffee’s chlorogenic acid has been shown to increase levels of glucagon-like peptide 1 (GLP-1), a hormone that helps reduce hunger.

Why it works: GLP-1 can suppress hunger, making coffee an effective tool to help reduce cravings if consumed in moderation. However, avoid adding sugar or high-calorie creamers, as they can spike your blood sugar and lead to more cravings.
Try this tip: Stick to a morning or early afternoon coffee with a splash of almond milk or a sprinkle of cinnamon for added flavor without extra calories.

6. Munch on Water-Based Vegetables

Low-calorie, high-water veggies like celery, cucumbers, peppers, and lettuce can help satisfy the need to munch without overloading on calories.

Why it works: Cravings often stem from habits or the need to chew, rather than genuine hunger. Water-dense vegetables offer that crunchy satisfaction without the high calorie count.
Try this tip: Prepare veggie sticks in advance and keep them within reach to nibble on when a craving hits. Pair with a small amount of hummus or a Greek yogurt dip for a bit of protein.

7. Try Branched-Chain Amino Acids (BCAAs)

BCAAs can help regulate blood sugar and impact brain chemistry associated with cravings, especially for sugary foods.

Why it works: BCAAs may help balance blood sugar levels and prevent sharp drops that often lead to intense cravings. They can be especially helpful during long gaps between meals.
Try this tip: Mix a serving of BCAAs into your water during the afternoon, or sip on it post-workout to reduce cravings later in the day.

8. Add a Preload

If you’re someone who gets cravings at specific times, try having a small, protein-based meal or snack about an hour before that time.

Why it works: A “preload” snack helps you avoid blood sugar dips and cravings that often occur during long stretches between meals. Preloading can reduce the desire for high-calorie snacks by stabilizing your energy levels.
Try this tip: If you tend to crave snacks before dinner, try a small protein shake or a handful of nuts in the late afternoon to keep you satisfied.

Share Your Go-To Strategies!

Cravings are normal, and finding what works for you is key. What are your favorite strategies for tackling cravings? Share them in the comments below! And if you’re ready for a holistic wellness journey, join us for a retreat or check out our health coaching options to kick-start a healthier lifestyle.