How To Stop Food Cravings When On A Diet

Food is primarily a fuel for your body, but it has become so much more than that. It’s a celebratory meal for your best friend’s birthday, a ‘thank you’ to your neighbour for cat-sitting while you were away, an ‘I’m thinking of you’ to a loved one who is grieving. Food serves a much greater purpose nowadays than it has before, and is vital to everyday functioning. So how is it fair that our relationship with food can have such a huge impact on our everyday lives? 

While many think that the diet industry is a thing of late, the UK was exposed to its first diet in 1863 by William Banting’s open letter to the Public, which explained how his doctor-recommended diet of meat, vegetables, fruit and dry wine led him to dramatic weight loss. In other words, the world’s first low-carb diet.

This means that everyone, in the UK at least, has been subjected to diet culture, and the diet industry, at some point in their life. Quite a scary thought.

Many think they have a perfect relationship with food already, but often diet culture is so ingrained into our daily lives that what seems ‘normal’ is far from.

For example, saying you’ve been ‘good’ recently when referring to food and/or exercise is a prime example of diet culture. You are not a ‘bad’ person for eating chocolate, as chocolate holds no moral value in your life. You are not a ‘bad’ person for not going to the gym when you really don’t feel like it or for drinking alcohol and eating pizza at your best friend’s birthday, in the same way, that you’re not a ‘good’ person for exclusively eating vegetables and drinking kale smoothies, and working out for 2 hours every day.

If you ever feel like you’ve been ‘bad’, have eaten something you ‘shouldn’t have’ (i.e. something edible, like cake, rather than something like batteries – although in the case of the latter, you really shouldn’t have), or need to ‘get back on track’, even ignoring hunger cues because you think you’ve ‘eaten enough’, then there is definitely room for improvement.

More often than not, our cravings stem from foods we perceive to be ‘forbidden’, heightening their desirability to us, and subsequently more likely to binge on them, as this kind of mindset can lead to a vicious cycle of restricting your intake and/or overexercising to achieve certain goals, which can result in binge-like behaviour around the restricted foods. So how can this be avoided? Primarily by improving your relationship with food. We have laid out some key factors in doing this to help you achieve your goals in a healthy, sustainable way.

Hunger Cues

A somewhat overlooked role in one’s relationship with food is learning your individual hunger cues. Contrary to popular belief, having a growling stomach is not the only sign that you’re hungry. Hunger can manifest in a variety of ways and is completely individual to each person. While some may get a growling stomach, others may experience headaches, irritability, dizziness, nausea, even hiccups! If you only ever permit yourself to eat when your stomach is growling, try tuning in to other potential signs of hunger. Keep track of how your emotions and body change over the course of the day – do you notice repeated behaviours or signs before you eat, or when you don’t feel that you’ve eaten enough?

It is also important to pay attention to how full you feel – eating without distraction (for example, looking at your phone or watching TV) is a great way to practice this. Despite how you might have been brought up, you don’t have to finish everything on your plate. If you’re at home or work and feel too full to finish your meal, put the rest in the fridge to have later or to take home. If you’re at a restaurant, ask if they have a takeaway box (most places do!) so that you can take your leftovers home. You could even take Tupperware with you! This way you are honouring your hunger, tuning into what your body wants and needs, and reducing your food waste.

If you’re receiving food from FFF and feel like there is too much or too little food – feel free to reach out to our nutritionists at any time (you can book a call here!). We don’t want anyone to feel like they’re battling through their meals, or that they’re constantly hungry. Let us know how we can make your plan perfect!

Emotional Eating

On a similar note, are you eating when you’re actually hungry? Emotional eating is the use of food to make yourself feel better about a feeling or experience (other than being physically hungry). This can be as a means of comfort, sa tress or boredom response, a reward, or many other things. While there are some scenarios where emotional eating may help you feel better (think: Elle Woods post-break-up in Legally Blonde), on the whole, emotional hunger cannot be filled with food.

It is therefore important to learn ways to cope with emotions, other than through food (and alcohol too). Using food or alcohol to deal with emotion can result in a perpetuating cycle of feeling potential guilt from eating when you weren’t hungry and/or deeper emotional trouble from not properly dealing with the emotions you’re feeling. While, of course, an occasional evening of over-indulging to lift one’s spirits will not have any detrimental effect on you, your body, or your mental health, using food or alcohol as a go-to every time you experience something can have negative impacts on all aspects of your health.

Finding ways to deal with emotions other than with food can seriously help. A prime example would be doing yoga, going for a run, painting when feeling stressed, watching your favourite film, or calling a loved one when you’re feeling down.


No, NOT your body, your social media.

Are you following people who make you think that you have to look or eat or work out a certain way? Health and fitness is most definitely not a one-size-fits-all approach. Just because your favourite influencer drinks nothing but kale juices every day, does not mean that that’s healthy, wise or the right way for you to fuel your body.

If you feel any pressure to look or behave in a certain way from those you follow on social media, it’s time to unfollow them. Replace them with those that educate on body positivity and make you feel good about yourself. It seems like a small and perhaps almost stupid step, but it’s almost like surrounding yourself with supportive friends outside of your phone – you wouldn’t want to spend time with people who made you feel bad about yourself in person, so reflect that attitude in your online life, too.

Cravings and Restriction

Do not compromise your mental health for your physical health. If you find yourself constantly thinking about food – what you can or can’t have, when you’ll next eat or what you’ll next eat, all for the sake of a goal, you’re somewhat compromising your mental health, for a physical aesthetic, and are likely being too restrictive in your diet.

Constantly thinking about food is a sign that your body is hungry, or is not satisfied with what you’ve fuelled it with. The reason we so often crave things like cake or chocolate is because they taste great, and are high-energy, meaning a small amount can supply us with the calories that our bodies are missing.

Eating ‘healthy alternatives’ in place of a food you’re craving can also have a negative impact on your relationship with food. For example, you’re craving pizza, but you’re “not allowed” pizza, and so have a wrap with tomato puree and cheese instead. This doesn’t satisfy your craving, so you try to satisfy it in other ways, eating more and more. More often than not, you end up ‘giving up’, and eating the item you were craving anyway, having consumed more than you would have if it was just satisfied immediately.

Cravings can also be satisfied with a small amount – e.g. a slice of pizza or a square or two of chocolate. It doesn’t have to be the whole pizza or the whole bar if you do not want to eat it all.

Sometimes the healthiest thing for your mind is the typically “unhealthy” choice for your body. But guess what? No one has a ‘perfect’ diet 100% of the time. There’s no such thing as a perfect diet – it’s whatever works best for you, your lifestyle, and your individual needs. And while your body doesn’t necessarily need pizza or chocolate, you have to honour your mental cravings, as well as what your body does need. Forbidding yourself from eating certain foods will not help you achieve your goals, or make your progress or results sustainable.

Ultimately, recognising that everyone has individual differences is so important in mending your relationship with food. Yes, your friend may be eating less than you, but she’s 4 inches shorter and doesn’t work out – her specific needs, therefore, differ greatly from yours. Try not to compare yourself to those around you, and just focus on what you believe is best for you, and your body. If you’d like to learn more about what might work best for you and your lifestyle, our team of nutritionists are happy to help you out.

Fresh Fitness Food provides personalised meal plans delivered straight to your door, ensuring not only that you have the nutrients you need to manage your stress levels, but also that you have the time usually spent shopping, cooking and washing up, to engage in your favourite stress-reducing activity. To discuss which nutrition plan is right for you, book a call with our in-house nutrition team here. Use code BLOG50 to get £50 off a 5-day trial today.

 Save as PDF
Meghan Foulsham

Published by Meghan Foulsham

Meghan's fascination with metabolism and the effect of diet on the body covered in her BSc Biochemistry, paired with being a passionate mental health advocate, led her to a Master's degree in Eating Disorders and Clinical Nutrition. Using this, Meghan works with clients to help them reach their goals in the most sustainable way, without sacrificing or risking their mental health.

Leave a comment

Your email address will not be published. Required fields are marked *