How to Control Cravings Naturally | Elizabeth Eckman

How to Control Cravings Naturally, Without Restriction or Guilt
Find out how to control sugar cravings naturally without guilt or restriction. Learn holistic tools to balance blood sugar and emotional eating.

Introduction

Cravings can feel powerful and frustrating, especially when you’re trying to stay on track with your health goals. Whether it’s sugar, salty snacks, or comfort foods, these urges often appear when your body or emotions are out of balance. But cravings aren’t something to fight against—they’re messages from your body asking for attention.

The key is learning how to understand those messages, nourish your body effectively, and respond with compassion instead of guilt. When you approach cravings with curiosity, you can regain control naturally.

Why We Crave

Cravings can stem from several root causes:

• Blood sugar fluctuations – Skipping meals or eating refined carbs can trigger spikes and crashes in energy, leading to sugar cravings.

• Stress and emotions – Emotional eating often arises from the need for comfort or distraction.

• Lack of sleep – Tired bodies crave quick energy, often in the form of sugar or caffeine.

• Hormonal changes – Especially during perimenopause or menopause, dips in estrogen and progesterone can heighten appetite and cravings.

• Dehydration or nutrient gaps – Sometimes thirst or a lack of protein, magnesium, or fibre is disguised as hunger.

By identifying which of these is at play, you can meet your body’s needs rather than suppressing them.

Step 1: Balance Your Blood Sugar

The fastest way to calm cravings is to stabilise blood sugar. That means including protein, healthy fats, and fibre in every meal.

Try starting your day with one of my favorites - Greek yogurt, nuts, honey, and berries instead of toast or cereal. You’ll feel fuller and have fewer afternoon crashes.

Eating at regular intervals (every 3–4 hours) also prevents the dips that make you reach for quick fixes.

Step 2: Check In With Your Emotions

Before reaching for food, pause and ask, "What am I really needing right now?" Maybe it’s rest, connection, or a moment of calm. Cravings are often emotional signals. If comfort is what you’re after, find another soothing ritual—a walk, a warm drink, or a few deep breaths can make a world of difference.

Remember: eating is one form of self-care, but it’s not the only one so listen to what your body needs in the moment.

Step 3: Manage Stress and Sleep

High stress raises cortisol, the hormone that drives cravings for sugary and fatty foods. Regular relaxation practices like yoga, mindfulness, or simply deep breathing can help balance your stress response.

Sleep is equally important. Aim for 7–8 hours a night. Poor sleep disrupts the hunger hormones leptin and ghrelin, increasing appetite and reducing willpower.

Step 4: Stay Nourished and Hydrated

Drink water regularly and make sure your meals include whole foods rich in nutrients. Foods high in magnesium (like leafy greens and dark chocolate), zinc (like pumpkin seeds), and fibre (like lentils and oats) help reduce cravings naturally.

Step 5: Practice Self-Compassion

Beating yourself up for craving something only makes the urge stronger. Instead, acknowledge that cravings are part of being human. It’s okay to enjoy treats occasionally—balance matters more than perfection.

Self-compassion helps you stay on track longer because it replaces guilt with understanding. When you treat yourself kindly, you’re more likely to make nourishing choices next time.

Final Thoughts

Cravings don’t make you weak—they make you human. When you listen to what your body and emotions are asking for, you take your power back.

You don’t have to restrict yourself to feel in control. You just need to understand what your body truly needs and respond with care.

Ready to feel more balanced and in control?
Download your free Control Your Cravings Guide to learn the practical tools and nutrition strategies that help you stay consistent without guilt or restriction.