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Down Home Dietitian - Healthy doesn't have to be hard.
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How Your Body Works Wellness Tips

How to Stop Food Cravings

do you have a food addiction?

 

Many of my clients wonder if they have a problem with food, because they find themselves craving sugar or bingeing on snacks or treats, especially at nighttime. There are several steps you can take to identify or overcome food addiction. The first and most important thing is to determine what causes your food cravings. Determining the cause will help you discover whether or not you have a food addiction or if there is another potential cause for your food cravings.

 

How to Determine what triggers your cravings

 

Check in with your intakes 

Most of the time, cravings are a response to a need for fuel. Many of my clients get cravings in the evenings, especially for sweets or salty snacks, because they are undereating either carbohydrates or calories throughout the day. More than half of my clients who are trying to lose weight are actually undereating, so honestly assess the possibility that you might be over-restricting. Common symptoms include low energy, poor sleep (or sleeping too much), brain fog, fatigue, memory issues, and food cravings, especially cravings for carbohydrates or sugar.

If you aren’t sure (most of my clients assume they need to eat less than they actually should), find a Registered Dietitian to help you know how much you should actually eat. For reference, most adult clients should be eating more than 1400 calories and well over 100 grams of carbohydrate daily (even if you’re trying to lose weight or if you have diabetes). Calorie tracking apps and online calculators are often inaccurate.

 



 

Assess your emotions

If you are certain you are meeting your body’s nutritional needs and you still struggle with a compulsion to eat unhealthful foods on a regular basis, try looking at your emotions. The second most common cause of food cravings has to do with dopamine, a neurotransmitter in the brain that makes us feel content. Negative emotions are usually paired with low dopamine. The brain sees low dopamine as a problem that needs to be fixed and will often go hunting for a way to raise it. Eating delicious food is a quick way to get a rush of dopamine, so often our brains go straight to the fridge to fix the problem. Your brain doesn’t care if you eat ice cream, it wants dopamine. Ask yourself if you are experiencing a negative emotion. Boredom, loneliness, stress, anxiety, and depression are common culprits.

If so, the first line of attack is to try to raise dopamine in a way that doesn’t involve food. You can do this by turning to an activity that you truly enjoy. Calling a friend, doing a crossword, going for a walk, or reading a book are examples of activities my clients have used. The key is that you enjoy it – otherwise it doesn’t raise your dopamine!

Sometimes you don’t have the time to do an alternative activity, so the next line of attack is to try to find a healthier food option. Craving salty snacks? Go for a couple handfuls of tortilla chips with salsa,  pretzels, or whole grain chips or crackers (Sun Chips and Triscuits are great options). Sweet tooth calling out to you? Try frozen grapes,  graham crackers, or berries with vanilla yogurt or whipped topping.

Finally, if you know that a healthier activity or alternative will not do the trick, it’s not a failure. The best thing you can do is try to moderate the amount of food you eat. Three to four bites of a desired food can cause the peak amount of dopamine response within the following 10-15 minutes. The take-home message? Rather than eat continually until your dopamine peaks and you feel better, try to savor that tasty food for 3-4 bites then wait 10-15 minutes. After that, reassess to see if you still feel like you need more.

 



 

Seek an outside opinion

If you have evaluated the above topics and are still struggling to get to the root of your food cravings, it could be possible that you have a food addiction. Evaluation for food addiction is still in its early stages. Researchers from Yale University have created a food addiction scale but the scoring system is complex and it is not widely used. For now, the best method is to meet with a Registered Dietitian and a Licensed Mental Health Counselor. Since food addiction by nature exhibits crossover between mental health and food habits, each professional can have valuable perspective. If it turns out that you do have addictive food behaviors, a holistic treatment plan will involve them both as well.

 

You Might Also Enjoy

Why your Weight Seems to go Up and Down no Matter What You Do

15 weight loss tips from a Registered Dietitian

How to Meal Plan to Save Time and Money (with free printable meal-planning template)

 



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Down Home Dietitian

Diet culture is determined to tell you that you have to be miserable to be healthy.

That couldn’t be more wrong.

Subscribe to learn how to go from a frustrated, restricted dieter to a happy, relaxed relationship with food and fitness. Healthy doesn’t have to be hard!

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beckiparsons.rd.ep

I am OVER confusing advice, disgusting diets, and boring exercise.
Healthy doesn't have to be hard!
➢ Registered Dietitian
➢ Exercise Physiologist

Functional Dietitian | Exercise Physiologist | Speaker
Trauma is a common root that needs special support Trauma is a common root that needs special support.

In the documentary, both Tracey and Joelle mentioned how abuse related to their journeys with obesity. Trauma can lead to weight struggles in several ways:

- dysregulated cortisol
- food cravings
- emotional/stress eating
- undeveloped coping behaviors
- psychological desire to gain weight or remain heavy for a feeling of safety from sexual abusers

When this is a piece of someone’s puzzle, it needs to be addressed to help them understand the neurochemistry that patterns their habits, and provide them with tools to address and change those patterns.

It’s a rare person who can dig their way out of food and weight struggles without addressing these root causes - it’s not common knowledge!

#weightloss #fitness #registereddietitian #dietitian #fatloss #biggestloser #fitfortv #netflix #netflixdocumentary #nutrition #nutritionists
Focusing primarily on speed of weight lost is almo Focusing primarily on speed of weight lost is almost never healthy.

Instead, find other indicators of progress:
👚 clothes fit
💪 visible muscle
🏃‍♀️ workout performance and recovery
💡 energy and mental clarity
💤 sleep quality
😊 skin clarity
☺️ mental health

All together, they will be able to give you a far more accurate picture of whether or not you are making strides with your health or not.

Being married to numbers on the scale is a direct path to discouragement when it inevitably fluctuates.

#weightloss #fitness #registereddietitian #fatloss #dietitian #loseweight #fitfortv #netflixdocumentary #bariatrics #biggestloser
Different people need different approaches. Some Different people need different approaches.

Some people LOVE to sweat hard and feel the burn.
Some people NEED to have fun working out or they won’t stick with it.
Some people THRIVE on repetition and routine that minimizes decision making.
Some people MUST have flexibility or they will feel hemmed in.

As a practitioner, you have to get to know your client well enough to make recommendations that are a good fit for them. I often joke with my clients that they are eating healthy changes and I am their matchmaker. It’s my job to get to know them well enough to introduce them to really good potential partners. We may not always get it right the first time (and hey, bad dates are always a bummer), but I learn how to tailor things to them even more through the process.

#registereddietitian #dietitian #weightloss #fitness #fitfortv #biggestloser #netflix #netflixdocumentary
Skinny does not equal healthy. Healthy does not eq Skinny does not equal healthy. Healthy does not equal skinny.

Your habits are FAR more closely-tied indicators to actual health outcomes (likelihood of getting sick or dying) than your weight.

Here’s one study on that: https://www.jabfm.org/content/jabfp/25/1/9.full.pdf
Here’s another: https://www.bmj.com/content/bmj/370/bmj.m2031.full.pdf 

Now, typically if someone has a healthy lifestyle are they likely to lose weight? That depends on a lot of factors, but in many cases yes. That’s why we do find some connection between weight and health outcomes, but that’s confounded by a lot of factors.

Also, the method and rate of weight loss can impact just how healthy that weight loss is.

Here’s the article on how the contestants’ metabolisms were affected: https://pmc.ncbi.nlm.nih.gov/articles/PMC4989512/

#fitfortv #weightloss #biggestloser #jillianmichaels #bobharper #dietitian #fitness #healthynotskinny #netflixdocumentary
Thank you SO much to every single person who submi Thank you SO much to every single person who submitted a vote for me - I am so grateful for your support. ❤️

This means so much to me, and I am honored!

P.S. @evergreen_familychiro won Best Chiropractor too, so you can now see the best Chiro and best RD in one place! 😉
It’s not as simple as “eat less, move more.” It’s not as simple as “eat less, move more.” 

Heck, it’s not even as simple as weight loss = fat loss.

Anyone who has ever tried to lose more than 5 lbs knows that.

1. Your weight doesn’t tell you if you’ve gained or lost fat, it tells you the sum total mass of your skin, bones, organs, digestive goodies, muscle, fat, and water.

2. Hormones, stress, and fluid can fluctuate your weight much more prominently than fat loss or gain.

3. Your metabolism (the number of calories you burn) is not a fixed target. Your thyroid, adrenal system, eating patterns, movement patterns and more are constantly compensating, adjusting, and adapting. Just “eat less and move more” oversimplifies what can be a very complex concept. About half of my weight loss clients lose weight when we add calories, because of these adaptations.

4. Functional disruptions can freak your body out and make it resistant to fat loss. Gut dysbiosis/malabsorption, PCOS, and stressed-out adrenal systems are issues I see often. If you don’t address the functional root, you can deficit all you want and you may or may not see significant change.

So don’t bet everything on “eat less and move more.” It’s a good place to start for many, but if it isn’t working, dive deeper and find out why not. Want some support for your fat loss journey? DM me to get scheduled - it’s covered by most major health insurances!

#weightloss #dietitian #fitness #loseweight #bariatric #functionalnutrition
Lots of exciting things available in this partners Lots of exciting things available in this partnership! DM with questions or to get booked!

#chiropracticcare #nutritionandfitness #holisticwellness #weightlosssupport
Nutrition counseling is covered by most major insu Nutrition counseling is covered by most major insurances! DM me for an insurance verification or if you're ready to get scheduled!
Thank you so much for the nomination! You can vote Thank you so much for the nomination! You can vote daily through 5/9 by visiting votesouthsound.com and selecting Health & Beauty > Nutritionist/Dietitian > Becki Parsons Nutrition & Fitness. I am so grateful for your support!
So why wouldn't you start? Insurance coverage for So why wouldn't you start?

Insurance coverage for nutrition therapy is way better than you may even know. As a preventive health benefit, there are rarely even co-pays, and only occasionally limits on how many visits.

Get all the support you need, on the health insurance you already pay for! DM me to get started. ❤️

#nutritioncoaching #fatloss #weightloss #bariatrichealthcare #loseweight
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