Want To Manage Cravings? US-Trained Endocrinologist Shares Tips To Manage Cravings

Almost everyone knows the struggle of sudden cravings. You’re working at your desk, watching TV, or even lying in bed, and out of nowhere, the urge to grab something sweet, salty, or crunchy takes over. It’s not always about hunger. Sometimes, cravings sneak in when you’re stressed, bored, or simply running low on energy. The problem is that giving in too often can derail your health goals. So, how do you handle them without feeling deprived?

To clear the confusion, Dr Roshani Sanghani, an American Board Certified Endocrinologist, shared simple science-backed ways to manage cravings.

Hydration: Don’t Confuse Thirst With Hunger

 

 

 

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According to Dr Sanghani, one of the easiest fixes is to drink more water. “Be well hydrated because feeling thirsty can feel like all-day cravings,” she explains. Often, what you think is hunger is actually your body asking for fluids.

A simple tip is to:

• Drink a glass of water before reaching for a snack.
• Keep a bottle nearby and sip throughout the day.
• Add lemon or cucumber to make the water more refreshing.

ALSO READ: From Sweets To Salty Snacks: Expert Explains What Your Period Food Cravings Reveal About Your Health

Balance Meals With Healthy Fats and Protein

Cravings often spike when meals are heavy on refined carbs but light on fats and protein. Dr Sanghani notes, “Make sure to get enough healthy fats and protein at every meal.” This balance keeps you full for longer and stabilises blood sugar, so you don’t end up reaching for chips or sweets.

Some easy swaps include:

• Add nuts or seeds to your breakfast.
• Pair fruit with Greek yoghurt or cottage cheese.
• Include avocado, eggs, or fish in your meals.
• When your meals are balanced, your body doesn’t keep screaming for quick fixes.

Sleep: The Silent Driver of Cravings

This is where most people slip. Lack of sleep doesn’t just make you tired—it rewires how your body and brain respond to food. The expert explains, “Being tired all day can show up as cravings. Your body or brain wants energy, and when you haven’t slept well, it looks for food instead.”

She points to research that highlights the impact:

• Poor sleep can make you eat up to 900 extra calories the next day.
• Lack of sleep raises adrenaline, speeds up your heartbeat, and makes your body crave sugar.
• Ghrelin, the hunger hormone, increases when you don’t sleep enough. This makes your stomach growl even when your body doesn’t actually need more food.

“So, it’s not just about willpower. If you want to manage cravings, focus on high-quality, high-quantity sleep,” she adds.

Why Managing Cravings Is About Lifestyle, Not Restriction

Cravings aren’t about weakness. They’re often signals from your body that something is out of balance, whether it’s hydration, nutrition, or rest. By making small, intentional changes, you can reduce the grip cravings have on your day-to-day life.

The expert reminds us that managing cravings isn’t about saying no to everything you enjoy. It’s about listening to your body and giving it what it truly needs, not what it craves in the moment.

ALSO READ: Healthy Nachos? Katrina Kaif and Alia Bhatt’s Trainer Shares Sweet Potato Nachos for Craving Control

Final Word

Cravings don’t have to control your health journey. By staying hydrated, balancing your meals, and prioritising sleep, you can keep them in check. It’s not about strict diets but about smart habits that make you feel more in control.