Managing Chocolate Cravings

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Constant cravings

Chocolate cravings may be minimized by only eating chocolate when full

So what causes chocolate cravings?

Barbara Rolls of the Pennsylvania State University says that: "People learn their responses to food over a lifetime, developing complex ties between food and social or cultural roots. This makes eating habits one of the most difficult habits to change."

Researchers in the UK also found that chocolate cravings were learned behaviours. While they began with the premise that cravings in general were biological in origin, these cravings could be conditioned to certain behaviours. Of the participants in the study, those who ate chocolate when hungry had increased cravings while those who ate chocolate when they were already full decreased their cravings. Their conclusion was that chocolate craving might be avoided by eating chocolate only when full, rather than to satisfy hunger.

But it is the source of the hunger that may be the problem. Many people experience hunger on an emotional level, craving certain foods when they are down or depressed. Christine Sutherland sees this as a form of “self-medication”, where people instantly reach for chocolate as a coping mechanism to deal with stress.

Christine believes that cravings are based on a biochemical level too, which explains why women experience more cravings at certain times of the month than others. "We know that the estrogen dominant syndrome, where progesterone levels don't come up high enough and there is a deficiency in zinc and copper, will lead to more cravings, for chocolate in particular," Christine says. "Chocolate does two things: provides a little bit of zinc but also improves mood slightly."

But women aren't the only ones to suffer from chocolate cravings – men get them too. Christine says that this is a common problem for men but that they are less likely to admit it. "Men tend to visit their doctor less and they deny that they're overweight or obese," Christine says. "So there are lots of men who are addicted to chocolate but they're in denial about it."

Beating cravings

Beating cravings can be tough. But there are some simple steps you can take to make the challenge easier:

Eat a sensible, balanced diet of three meals a day. This will help prevent hunger and lack of energy throughout the day.

Try not to have any chocolate in the house and try to avoid the chocolate and confectionary aisle when shopping. Do your best to ignore the marketing of chocolates that's trying to sabotage your diet.

Have a little chocolate but not a lot. This way you are working with your cravings, not against them and you reduce the risk of bingeing. You also avoid the risk of eating around the problem, where you snack on all sorts of other foods in an attempt to keep yourself away from chocolate. You may find that a small amount of dark chocolate, particularly the brands that contain 70 per cent cocoa, is more satisfying than milk chocolate.

Try using the 'Four Ds' – a system used in smoking cessation programs to help smokers relieve the need for a cigarette, even when they're desperate:

• Delay for a few minutes and the urge will pass.
• Drink water, sip it slowly.
• Deep breathe. Take three slow breaths.
• Do something else to take your mind off eating.

Find other, positive ways to deal with depression and stress. For instance, go for a walk, a bike ride or a swim. Talk with a friend or counsellor. Do something special for yourself, like have a facial or a long bubble bath. Meditation, yoga or tai chi are excellent ways to deal with stress.

"I can resist anything but temptation!" Chocolate is an aggressively marketed product. You'll find ads for chocolate bars tempting you everywhere – from TV, magazines and newspapers, to the aisles of supermarkets where special campaigns aimed directly at the chocolate lover are in place. If you're trying to overcome your chocoholic tendencies, try to keep this in mind. Chocolate companies are more than happy for you to have an out-of-control chocolate habit!

Related articles :

• Constant Cravings and How to Tame Them

Last updated: April 4th, 2006