6 Reasons behind Cravings + How to Fix Them

By Teresa Wagner, RD, LD
September 22, 2025

The truth is, most of us have lots of reasons we turn to food — sometimes it’s mindless eating, other times it’s emotional eating to cope with feelings we want to avoid as long as possible.

I’m bored; food is great entertainment. I’m lonely; food is good company. I’m stressed or anxious; food calms the mind and body. I’m overworked; food is a break. And for the introverts, I’m happy; food is celebratory. Can you relate to any of those scenarios?

Shuffling into the kitchen often leads to a game of mental tug-of-war …. “Hmm, what can I eat?” “No, you’re not hungry,” you reply. “But I feel like eating something,” you argue with yourself. “But you just had lunch an hour ago,” you reply.

Then you take a moment to focus on your stomach to see if you are, in fact, hungry. Maybe you pick something you feel is innocent to see if it will take care of the problem, say a small handful of chocolate chips – perhaps justifying it because dark chocolate has antioxidants?

Then after the sweet, you need something salty and crunchy to balance it out. There goes the sweet/salty cycle and the voice in your head returns. “Why did you do that?! You weren’t even hungry to begin with!” Then you feel guilty, and the whole cycle starts again.

What do cravings feel like?

Those darn sugar cravings!

Maybe for you it’s less a mental tug-of-war and more a feeling. You have a flutter in your stomach that's not nerves and not hunger pangs. Maybe it’s a kind of ache in or between your shoulders; perhaps you feel it in the back of your throat or even a whole body discomfort.

Cravings are hard to describe, most of us have had them … but how do you describe them?

Merriam Webster defines cravings as an intense, urgent, or abnormal desire or longing. I also saw cravings described as “an irritation within the system." Combining the two descriptions is perfect – an intense irritation.

However you experience cravings, we’ve all found ourselves in that perfect storm of time, opportunity and high emotions that gives sugar cravings the chance to take over so we make eating choices we might otherwise not have made.

While comfy clothes are forgiving, you may be seeing the numbers on the scale tick up a bit or noticing your reflection is slightly rounder than it was a few months ago.

As many coaches say, the best offense is a good defense. So what can we do to defend ourselves in our personal battle with cravings? Better yet, how do we end the internal struggle and have lasting peace?

6 Craving Triggers & Solutions

Reason #1: Dehydration

Cravings for food are often misinterpreted thirst signals. We are walking around dehydrated, as it’s thought that 75% of the US population falls short of the daily water recommendations.

When we are dehydrated, we crave food because many foods contain water. That Icee at the gas station might sound really good because its first ingredient is water. Don’t get excited; its second ingredient is high fructose corn syrup, followed by added sugar so no, I’m not promoting this as an alternative to water.

Craving Fix #1: Hydrate First

A simple guideline is to aim for steady hydration throughout the day. Some people like the ‘half your body weight in ounces’ rule, but for higher weights, that can get excessive. Instead, focus on consistency and the signals your body gives you — thirst, energy, and urine color are your best guides. Before I eat anything or even drink my coffee in the morning, I start the day with a large glass of water. After a night’s rest we wake up a bit dehydrated.

Drinking water before coffee in the morning is a good idea too because drinking coffee will wet your tongue and blunt the thirst sensation. Another idea, keep track of how much water you are drinking by filling a container with the amount to reach your daily goal.

A trick I love from fellow dietitian, JoAnn Ridout, is to use rubber bands on your stainless steel water bottle. If the bottle holds 20oz and you weigh 160#, then you’ll need four rubber bands on your bottle, as you finish the bottle slide a band down.

Infusing your water with fruits, mint or cucumbers can make it more appealing. Sparkling water, herbal tea and unsweetened ice tea are great options too. If you’re looking for something sweet, try adding stevia or monk fruit — healthier alternatives to sugary drinks.

Reason #2: Lack of Sleep

Perhaps the stay-at-home order has thrown off your sleep schedule. Have you gotten in the habit of trading productive morning hours for late night TV binges?

I hear from clients, and have experienced myself, that this is often when cravings hit – when you should be sleeping! When we’re tired, we crave energy, and if we’re not getting it from sleep we may look to food for energy.

Craving Fix #2: Prioritize Rest

Aim for 7-9 hours of sleep each night. If your schedule has become a bit looser, try going to bed without an alarm for a few nights and see how much sleep your body naturally wants.

If you find a regular pattern, bed at 11:00 and wake at 8:00 am that’s a good indicator that you fall into the nine-hour camp. Once you know how much sleep your body needs, plan your schedule accordingly.

I know my body likes 7.5 hours, so if I need to be up at 6:00 AM I better be in bed by 10:00 to ensure that I am asleep by 10:30.

Reason #3: Too Much Sugar

Sugar is addicting (no surprise there!) so the more you eat the more you’ll crave sugar. Sugar activates the same pleasure centers in the brain as other addictive substances, which is why it feels so rewarding in times of stress.

On the flipside, too much sugar sends blood sugar soaring. What goes up must come down, so then blood sugar dips too low … and what do we crave when our blood sugar drops low? You guessed it, sugar and fat.

Some people really just crave sweet treats like Starbursts, while others crave processed foods like potato chips or Snicker bars that have both the sugar and fat.

Craving Fix #3: Balance Blood Sugar

Eat regularly, every 3 to 4 hours. DO NOT SKIP MEALS because intense hunger and low blood sugars can sabotage your healthy eating efforts and send you spinning on that cravings cycle.

When you eat, have a balanced diet with protein, healthy fats, and carbohydrates to maintain a steady blood sugar level. A meal could look like 4–6oz lean protein like chicken, 1–3 cups of low-sugar vegetables, ½ cup of whole grains or fruit, and a drizzle of olive oil.

Reason #4: Not Enough Protein

Protein is made up of amino acids, which are the building blocks of our neurotransmitters. These brain chemistry messengers like dopamine, serotonin, and GABA keep us happy and calm.

When we skimp on protein, our appetite increases, our mood dips, and sugar cravings often follow.

Craving Fix #4: Add Protein

Aim for 4–6 oz. of protein at meals (28–42g). Think the size and thickness of the palm of your hand. At snacks, eat 2 oz protein (14g).

Reason #5: Alcohol

If you find yourself reaching for more glasses of wine, beer or sugary drinks you know that it produces a pleasurable feeling.

This feeling is related to increased activity of dopamine, our feel-good chemical. But that quick boost leaves our stores depleted, which explains why you might feel sad or unmotivated the next day.

Alcohol can also interfere with serotonin and endorphins, making the “post-party blues” last longer. And don’t forget — alcohol dehydrates you, which can make sugar cravings worse.

Craving Fix #5: Cut Back on Alcohol

Don’t drink alcohol as a daily coping tool. Save it for special occasions, practice moderation, and alternate between alcoholic beverages and water.

If you’re trying to figure out how to break sugar addiction, alcohol reduction is often step one in a sugar detox.

Reason #6: Too Many Visual Triggers

Are there sugary foods or snacks in your cupboards, pantry or freezer that you want to eat as soon as you see them? Do commercials remind you of the last sweet things you bought at the grocery store?

Craving Fix #6: Change Your Environment

Set yourself up for success by making the healthy choice the easy choice. Throw away the junk and sweets. Yes, I said throw it away — don’t “finish it off” to get rid of it. That only feeds the sugar habit.

Instead, stock your fridge with cut-up vegetables, whole fruits, olives, nut butters, roasted nuts and seeds, and ready-to-eat proteins.

Miscellaneous Craving Triggers

Not all cravings fall into neat categories. Sometimes, they’re connected to lifestyle factors.

• Stressed? Chewing can reduce cortisol. Instead of eating, try yoga, meditation, walking, or other stress relief practices to manage stress and improve your overall health.

• Lonely? Call a friend or family member.

• ProcrastinEATing? Sometimes snacks are just an excuse to delay work. Plan a snack break instead.

• Bored? Start a hobby — gardening, instruments, or even cooking with whole grains, and whole fruits & vegetables can keep your taste buds busy in a healthier way.

Finally, my go-to habit when a craving strikes is to drink a tall glass of water, take 5–10 deep breaths, and exit the kitchen. Give yourself 15–30 minutes. If hunger is real, go for a balanced snack with protein and healthy fats. Cottage cheese with strawberries and sunflower seeds is one of my favorites — it’s satisfying and helps retrain taste buds away from sweetness.

If you are overwhelmed by all these options or if you need help implementing a craving elimination plan, make an appointment with me or any of our nutritionists (available by phone or video for now), and we can help.

Additional Resources:

Listen: Overcoming Food Cravings - Ask a Nutritionist

Read: Supplements For Sugar Cravings

Join A Challenge: How to Break Up with Sugar in 28 Days