3 Simple Eating Hacks That Actually Reduce Cravings Without Restriction, Dietitians Say

Dieting can be a long, challenging road—but it doesn't have to be a lonely one! We're here to help and discuss relentless cravings. Certain tactics work for different people. Some individuals try to distract themselves with a walk or a hobby. Others are able to stay focused by simply grabbing water or veggies. The bottom line is, everyone's different, and you have to find a healthy method that works best for you. But what if we told you we learned three simple eating hacks that can lower your cravings without restriction? We spoke with experts who break down everything you need to know.

According to Dr. Kezia Joy, RDN and Medical Advisor with Welzo, a productive way to manage cravings is by building each meal around nutrients that take longer to digest. Examples of these include fiber, protein, and healthy fats.

"It is these nutrient-rich meals that keep you feeling full for a longer period of time. The less hungry you are, the fewer cravings you'll have," Dr. Joy tells us.

Another tip in this bucket? "Focus on what you can add to a meal or snack, rather than what to take away. Adding dietary fiber, for example, helps you to feel fuller longer," says Taylor Berggren, MS, RDN, Consumer Education Lead, Microbiome Science at Pendulum Therapeutics.

Solid fiber intake is essential for establishing balanced and sustainable eating habits.

"Fiber goes beyond gut health and has been shown to be critical for cardiovascular health, metabolic health, brain health, and much more," Berggren adds. "Choosing fibrous foods that feed keystone strains in your gut, like Akkermansia muciniphila, is a practical strategy that can help you kick cravings and improve overall health."

Consuming regular meals throughout the day will help kick any hunger pangs and pesky cravings to the curb.

"Skipping meals or going too long without eating causes people to crave intensely later on. Eating at regular intervals prevents hunger pangs that cause many people to eat impulsively," Dr. Joy explains. "If you establish a routine for eating, you can avoid the stressful hormonal responses to prolonged hunger. If your body consistently receives nourishment, your survival-based cravings will also lessen."

If you're looking to reduce your cravings even further, Dr. Joy recommends letting yourself eat foods in moderation.

"Forbidden foods will lose their emotional pull when they are allowed to be eaten in moderation," she tells us. "Simply changing your mindset about food will significantly lower your desire to crave."

Rather than completely cutting items out of your diet, these methods add nourishing options to what you already consume.

"That way, you're less likely to find them burdensome. When sustainable habits do not cause a sense of deprivation or guilt, it's easier to follow through with them over time," Dr. Joy says. "Ultimately, establishing a consistent pattern of behaviour about food will allow you to rebuild your trust in your body's internal hunger and fullness cues. Once you have developed an internal awareness of when you are hungry and when you are satisfied, you'll be able to develop a positive, internalised relationship with food and ultimately, eating will be more enjoyable and less restrictive."

For more healthy eating inspiration, check out I Lost 10 Pounds Without Counting Calories and Here Are the 5 Rules I Followed Instead.