Whether you crave chocolate or cheese, check out our guide to beating the 10 most common dieters’ downfalls, why we crave forbidden foods and the smart calorie swaps to try instead.
1. Chocolate Chocolate is the most common food craving - and for good reason. It contains the same chemical (phenylethylamine) that our brains produce when we fall in love, as well as a serotonin-like substance that promotes feelings of happiness. On top of that, it acts as a stimulant to give us an instant pick-me-up. Just sniffing chocolate triggers the pleasure centres in the brain - no wonder we crave it so much!
How to beat it: A craving for chocolate could point to a magnesium deficiency (healthier sources include nuts, seeds, pulses, whole grains and leafy green vegetables). If you need cheering up try going for a brisk walk - exercise is a great way to raise serotonin levels.
Smart calorie swap: Have a cup of low-fat hot chocolate made with water (60 calories) rather than a KitKat and you'll save 173 calories.
2. Biscuits and sugar
A craving for sugar can signal tiredness, as your body is looking for a quick energy boost to keep going. Once you give in to the sugar craving, blood glucose levels rise and then plummet - leaving you feeling lower than before and needing another fix.
How to beat it: Eat regularly throughout the day - consider eating six small meals rather than the usual three - and never skip a meal. Choose foods that are lower on the glycaemic index (GI), such as whole-grain bread and whole-wheat pasta, as these are digested slowly and will help stabilise blood sugar fluctuations.
Smart calorie swap: Have a Jaffa cake (48 calories and 1g fat each) rather than a chocolate digestive and you'll save 40 calories and 3.2g of fat
3. Crisps
Is your craving for crisps worse at work? It could be a sign of stress. There's a theory that eating foods that 'crunch', such as crisps, popcorn and crackers, helps to release tension held in the jaw, allowing us to work out stress and frustration with every bite.
How to beat it: Don't walk by the vending machine if you can help it and keep healthier crunch foods on your desk, such as apples and carrot sticks. If work gets too much, go for a brisk walk or run up and down the stairs - with any luck you'll return feeling less stressed and will have forgotten all about your crisp craving.
Smart calorie swap: Grab your bag with care. A large packet (47g) of Walkers Cheese and Onion crisps contain 262 calories and 16g of fat. A small packet (24g) of Walkers Lights contains 115 calories and 5.3g of fat - saving you 147 calories and 10.7g of fat.
4. Bread and butter
Comforting carbohydrate foods, such as bread, pasta and potatoes, stimulate the release of serotonin - the body's natural feel-good chemical. Some nutritionists believe that when we crave carbs, it's actually a sign that we're feeling in need of reassurance - in other words, what we really want is a hug.
How to beat it: Reflect on how you're feeling. If you need some reassurance, phone a friend, take a warm bubble bath or read an inspiring book instead. If you must have carbs, control your portion size. We only need around a fist-sized portion of pasta or potatoes with a meal - and make sure you don't add lashings of butter or creamy sauce. Remember to choose low GI options, such as whole-wheat bread and pasta and brown rice.
Smart calorie swap: A slice of bread contains around 70-100 calories (add a thin spread of butter and you'll add 50 calories, a thick one and you'll add 100 calories!). Swap a slice of bread for a rice cake (35kcals) and you'll save 35-65 calories.
5. Cheese
Some nutritionists believe that people who crave creamy, soft foods, such as cheese, are actually seeking comfort and relaxation. Milk contains choline, which has a soothing effect on the body, as well as L-tryptophan, which when combined with carbohydrates triggers the production of serotonin.
How to beat it: There's nothing wrong with eating cheese - as long as you watch your portion sizes. A small chunk of mature, strong cheddar is likely to satisfy more than a milder cheese. If you can't stop at one chunk, opt for a low-fat cheese spread thinly on crackers.
Smart calorie swap: There are around 409 calories and 34g of fat in 100g of cheddar cheese. Philadelphia Extra Light contains 111 calories and 4.7g of fat per 100g - saving you 298 calories and 29.3g of fat.
6. Chips
Do you find it impossible to eat a single chip without craving more? There could be a scientific reason why we're 'addicted' to fries, according to researchers in America. They found that fatty foods such aschips trigger the production of chemicals in the body much like those found in marijuana. These chemicals, called 'endocannabinoids', are part of a cycle that makes you crave 'just one more', say researchers.
How to beat it: Order a healthier alternative (boiled potatoes or extra salad) when you're eating out and don't pinch a few chips from someone else's plate. Once you have one, your body is evolutionally hard-wired to want more - so avoidance is best.
Smart calorie swap: A standard portion (240g) of chips from the chip shop contains 574 calories and 30g of fat. The same portion of McCain Oven Chips (chunky ones are less fattening than thin cut), contain 379 calories and 9.1g of fat - saving you 195 calories and 20.9g of fat
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