5 food cravings: What they mean & how to stop them

Key Takeaways:

Sounds familiar? Most of us have experienced cravings at some point. We are all guilty of some indulgent snacking.

The problem arises when these cravings start affecting our weight.

But what if we say these cravings aren't simply about a lack of willpower or discipline?

In this guide, we'll decode the science behind food cravings, explain why some foods are impossible to resist, and check out some simple ways to reduce cravings minus the guilt.

Let's understand our cravings, not fight them.

What are food cravings?

Intense, specific, and hard to resist—these are the three things that define a food craving. It is a powerful urge to eat food even when you are not feeling hungry.

When your brain sees or smells something tempting, it remembers how good it felt last time and activates your reward system by releasing dopamine (the ultimate pleasure-seeking hormone). This pushes you to eat that food again, even if you're full.

Unlike true hunger, where the body needs food to nourish and energise itself, cravings are usually focused on particular foods that are sweet, salty, or high in fat.

But why do we experience cravings? There are biological, environmental, and psychological factors at play.

Why do we have cravings?

The common causes of cravings include:

• Hormonal imbalances that affect hunger and stress.
• Nutrient deficiency, such as lack of protein, fibre, magnesium, vitamin B-12, iron, and even water.
• Poor sleep affects hunger signals.
• Sensory triggers such as smell, taste, and texture.
• Certain medical conditions, such as diabetes, anaemia, etc.
• Hormonal changes during the menstrual cycle.
• A dip in oestrogen and an increase in prolactin (breastfeeding hormone) during pregnancy.
• Fluctuations in testosterone levels.
• Stress, sadness, loneliness, or boredom leading to an increase in cortisol (a stress hormone) levels.
• Repeated eating patterns out of habit.

Now you know that cravings aren't your enemy but your body's way of communicating with you.

So, the more we decode these signals, the better we manage our health and weight.

5 different food cravings and what they mean

It’s time to decode your food cravings!

Let's see what they mean nutritionally and some smart swaps to help you manage them better.

1. Sweet and chocolaty treats
2. Starchy indulgence
3. Fried or fatty foods
4. Twisted tanginess (salty and sour foods)
5. Bubbly (or not) beverages and substances

1. Sweet and chocolaty treats

When you feel tired or simply PMSing, your body wants a quick burst of energy. And the front-runners are:

• Chocolate
• Sugary foods

Why does it happen?

Do you find yourself craving some chocolates, laddu, halwa, or that yummy cream biscuit?

• Chocolate is a decadent combination of sugar, fat (cocoa butter), special compounds (phenylethylamine, theobromine), and magnesium.
• On the other hand, sugary foods boost serotonin and dopamine, the hormones that make us feel good.
• Over time, this creates a loop: feel low → crave sweet → feel better (for a bit) → feel low → repeat.

So, to beat these cravings, you need foods that are nutrient-dense (whole grains, proteins, fibre, healthy fats), keep you feeling full, and control your mood swings.

Avoid these:

• Chocolate pastry or cake
• Chocolate milkshake
• Hot chocolate sundae
• Gulab Jamun
• Rabdi-jalebi
• Ras malai
• Ukadiche modak with ghee
• Kheer

Smart swaps:

• Pumpkin or sunflower seeds
• Dark chocolate with 70% cocoa
• Nuts (almonds, cashews, etc.)
• Dalia (whole grain porridge)
• Fresh fruits (bananas, figs, dried apricots, etc.)
• Foods made using natural stevia
• Gud (jaggery), but in moderation
• Paneer bhurji, eggs, whole grain rotis
• Protein-rich dishes like moong dal, spinach paratha, and methi thepla

2. Starchy indulgence

What happens when PMS, stress, or a gloomy winter day strikes?

You need something soft and warm.

And starchy foods like bread or toast are like carb-filled hugs, just the right amount of warmth, crisp, and fuzz.

Why does it happen?

• Bread, specifically white or refined bread, causes an insulin spike.
• This insulin spike means tryptophan, an amino acid, stays in the bloodstream for longer.
• This tryptophan enters the brain and makes serotonin (the feel-good chemical). You feel calm and soothing after eating a slice of bread, at least temporarily.

To manage these cravings better, you need a mix of complex carbs and protein to balance blood sugar and keep you full for long.

Avoid these:

• Pav (used in pav bhaji or vada pav)
• Bakery buns or chai-toast
• Naan or kulcha

Smart swaps:

• Ragi roti
• Jowar bhakri
• Whole wheat paratha
• Bajra roti
• Multigrain dosa

3. Fried or fatty foods

Do you feel tempted to eat that crispy pakora, delicious cheeseburger or a cheesy wrap?

Why does it happen?

• Fatty foods can be a source of comfort, especially when stress or boredom strikes.
• Besides carbs, the body also uses fats as an energy source. And energy activates the brain's reward system with more dopamine.
• Also, you may lack healthy fats and fat-soluble vitamins (A, D, E, and K).

Foods rich in healthy fats and fat-soluble nutrients can be effective in reducing your cravings.

Avoid these:

• Samosas
• Pakoras (onion or potato fritters)
• Chicken dishes

Smart swaps:

• Roasted or air-fried makhana
• Ragi chips, roasted chana, masala lotus seeds
• Nuts (almonds, walnuts, pistachios) or peanut chikki
• Roasted flaxseed
• Sweet potato wedges (oven-baked) with hummus or curd dip
• Coconut or groundnut chutney
• Grilled paneer tikka with mint chutney
• For vitamins (A, D, E, and K) - papaya, mango, sun-dried mushrooms, almonds, sunflower seeds, and leafy green vegetables.

4. Twisted tanginess (salty and sour foods)

If salted french fries, pani puri, or tangy pickles are on your mind, your body might be asking for foods that are:

1. Salty
2. Sour

Why does it happen?

• When you crave salt, your body needs to replenish its sodium or chloride levels. These are electrolytes and are responsible for maintaining fluid balance and blood pressure.
• If you get achaar ka vichar, this may be due to low vitamin C or a sluggish digestive system that needs acidity.

To beat these cravings, you need swaps that restore electrolytes and provide gentle digestive support.

Avoid these:

• Chaat (pani puri, sev puri, dahi puri)
• Salted chips and wafers
• Pickles (mango, lemon, chilli)
• Amla murabba (sweetened gooseberry preserve)
• Sour candies
• Sour golas (snow cones)

Smart swaps:

• Rock salt in lemon water
• Fermented foods like idli and dosa
• Coconut water or chaas (buttermilk) with roasted jeera
• Amla juice, lemon juice in dals, or sabzis
• Tamarind-based chutneys (in moderation)
• Roasted chana, masala makhana, baked khakra

5. Bubbly (or not) beverages and substances

Whether it's your dose of, tea and coffee, an evening drink (alcohol) or substances, or a tall glass of cola (fizzy drinks), sometimes, the craving is more about comfort or stimulation than keeping your thirst at bay.

Why does it happen?

• Tea and coffee: Being good sources of caffeine, these beverages block adenosine (a sleep-promoting chemical) receptors in the brain and help you stay awake.

So when the body feels low, tired, or simply thirsty, you may find yourself heading to the coffee machine.

• Alcoholic beverages and recreational substances: It's chemistry. And the winner is always dopamine (not you).

When you crave relief, relaxation, or stimulation, these substances either calm you down or give you a dopamine high or a quick hit of pleasure.

But they wear off fast, making your brain depend on them just to feel okay.

• Fizzy/sugary drinks: Craving a cola or sharbat? You probably need a quick dose of energy.

More sugar means more dopamine for the brain. Also, the acidic taste of carbonated drinks leaves you feeling 'refreshed.'

In reality, the high sugar content of these drinks draws more water from the body and leaves us thirsty.

The best way to handle these cravings is to choose hydrating, mineral-rich, or mood-boosting drinks that nourish your body and not just your taste buds.

Avoid these:

• Tea/Coffee: Masala chai, filter coffee, cold coffee, black coffee
• Alcohol/Substances: Beer, rum, vodka, cigarettes, e-cigarettes, recreational drugs
• Sugary drinks: Sharbat, cola, lemon soda, ginger ale, roohafza, sweet lassi

Smart swaps:

• Tea and coffee:
  • Coconut water
  • Buttermilk with pink salt
  • Decaf coffee
  • Herbal teas (tulsi, chamomile, etc.),
  • Lemon water and plain water
• Alcoholic beverages and recreational substances:
  • Coconut water
  • Dark chocolate
  • Exercise
  • Ginseng tea
  • Sunflower seeds
• Cool drinks or fizzy beverages:
  • Nimbu pani
  • Jaljeera
  • Buttermilk (chaas)
  • Aam panna
  • Kokum sharbat

How to stop food cravings?

First and foremost, it's okay to have cravings. We are human, after all!

But you can choose not to act on every craving you have. Acknowledging and understanding this is important.

• Include more protein, healthy fats, and fibre in every meal to keep your sugar levels steady and prevent unnecessary snacking.
• Eat nourishing foods every 3-4 hours. Skipping meals can increase food cravings.
• Consider meal portions.
• Drink a few sips of water to quench your cravings.
• Observe, understand, and replace your triggers for emotional eating.
• Stay away from tempting junk foods. Try to eat only healthy snacks like roasted chana, makhana, fruits and nuts.
• Feel free to indulge in your favourite high-calorie foods occasionally—but do so in moderation.
• Mix and match your habits. If you munch on popcorn while watching TV, try sipping herbal tea instead.

A Reddit user recommends keeping busy with different activities (plus some extra tips) so they can keep your mind off the next meal.

Can cravings be a sign of disease?

It is okay to crave your favourite treat sometimes. It is normal and does not necessarily mean the presence of disease.

But if those cravings are persistent, intense, and accompanied by other symptoms, these may be hidden signs of certain health conditions. Visiting a doctor may help you uncover these clues.

Here is a list of some cravings and the conditions they represent:

Cravings are signals, not failures

Cravings are only the tip of the iceberg. However, indulging in them also doesn't mean you have weak willpower.

In reality, cravings are shaped by habit loops, hormones, emotions, or medical issues. With the right approach, they can be managed easily. Even research shows that reducing how often you eat craved foods can make those urges fade over time.

Combining this strategy with balanced meals, better sleep, and mindfulness will help you achieve long-term weight loss.

If you’re ready to turn that knowledge into action, Aktive’s expert-backed approach helps you build real, sustainable habits—without giving up on the foods you love.