[Aller au menu] [Aller au contenu]

N°Azur : 0 810 638 522

[Aller au menu]

Cravings and nibbling

Why do I have these sudden cravings?

It is essential to determine the moments and circumstances that lead to cravings, and consequently to nibbling:

  • At what times of day do these cravings hit you?
  • What kind of mood are you in at the time: sad, worried, stressed, anxious, angry?
  • In what type of situation do they occur: when you’re alone, in a group, watching television?

 What are the consequences?

Nibbling between meals affects the rhythm and balance of your diet during the entire day, as the “nibbled” food fills up your stomach, leaving less room for the more essential foods served at mealtimes. In addition, nibbling substantially increases your daily intake of calories, as snacks are often made up of foods that are full of fat or sugar, and even both…

Your first reflex should be to always have a bottle of water on hand, because water cuts off the desire to nibble in all types of situations.

What kind of nibbler are you?

“I’m hungry all the time”

If your binges are really due to hunger (you have stomach cramps or your stomach “rumbles”), you probably should think about eating a more substantial meal and adding a food that is rich in complex carbohydrates (or slow-burning sugar), the main source of the body’s energy (bread, starches, grains and dried vegetables). Soluble fibers of the types you find in green vegetables and fruit slow down your sugar-absorption rate and act to stave off hunger. As they give you the feeling your stomach is full, they also help you to cut down on the quantities of the different foods that make up your meal (you can have a bigger meal that sticks to your stomach longer, but with fewer calories). If you add a piece of fruit or a portion of vegetables to your lunch or dinner, it will make it easier for you wait until the next meal, and to get your eating schedule  back on track.

« I eat when I’m angry or depressed…”

Certain types of food, sweet ones in particular, are associated with gentleness, comfort and reward, but it is important not to “compensate” for a lack, whatever it may be, by eating. You have to learn to avoid nibbling by coping with your emotions in another way: by practicing a sport or another activity that helps you unwind…

« I always nibble when I’m watching television… »

Nibbling while watching television is a “mechanical” and “automatic” habit, and is not due to real hunger! It’s passive ingestion: you aren’t even aware of what you have eaten because you did it without paying attention.

Our brains, in fact, are incapable of registering two actions carried out at the same time (watching TV and eating). It is therefore vital to shake off this habit which can quickly turn into a harmful one and lead to a gain in weight (both for you and your children). Always have a bottle of water with you and try to limit the time you spend in front of the TV screen…

“I often nibble when I’m alone…”

In this case, nibbling doesn’t mean you’re hungry but something entirely different. Eating can be a useful but potentially dangerous way of keeping boredom at bay…

There’s only one solution for this: keep yourself busy, go out for a walk, or take up an indoor activity when the weather is bad…

“I nibble out of greediness”

Our penchant for “fatty” and “sweet” foods is innate…but you have to learn to be reasonable without necessarily giving them up completely. If you’re too frustrated, you’ll just end up devouring those fiendish foods compulsively, no holds barred.

You can eat the food you like without feeling guilty but, if possible, do so during meals and not on a regular basis.

It’s smarter to put your favorite foods out of sight, in a cupboard for example, and to buy them only occasionally.

Make a list before you shop and be sure to go shopping after you’ve eaten. That will keep you from buying everything in sight that appeals to you… things are a lot less tempting on “full stomach”!