How To Control Cravings, Hunger & Emotional Eating

Firstly, it’s a tale of two hormones: ghrelin (“the hunger hormone”) which increases with calorie restriction, stress, or sleep deprivation, and CCK (cholecystokinin) which reduces hunger when the stomach detects certain nutrients, including omega-3, amino acids (protein), and CLA (conjugated linoleic acid).

So, how to use that information?

Five Pillars Of Craving Control

Laura’s tips are:

1. Satisfy fullness-signal receptors early: eat 40g of protein per meal, and include sources of omega-3s and CLA (or take supplements). Taking these nutrients early in meals can activate CCK and reduce overeating.
2. Consider using glutamine: this is an amino acid that helps promote the release of CCK and also reduces sweet cravings. You can get it from foods, or as a supplement (5g powder in water before meals or during cravings). Here’s an example product on Amazon 😎
3. Avoid emulsifiers in processed foods: they can cause gut receptors to retract, preventing hunger signals from being regulated. Common emulsifiers include ingredients ending in -ate, -at, or gum.
4. Meal order matters: eat protein and vegetables before carbohydrates! This promotes CCK release and reduces blood sugar spikes, lowering overall food intake. Eating carbs first, on the other hand, can spike hunger and promote overeating.
5. Understand deeper roots of eating habits: appetite and cravings can be influenced by many factors. Her own binge-eating was linked to undiagnosed ADHD and thus low dopamine (so, she was eating not for nutrients, but for dopamine). ADHD meds helped her overcome that. Yours might be for the same or entirely different reasons, but either way, it’s worth exploring.

For more on each of these, enjoy:

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Want to learn more?

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The Science of Hunger, And How To Sate It

Take care!