How to Stop Cravings for Junk Food

Have you ever wondered why it is so difficult to stop cravings for certain foods? It has to do with biochemistry. The modern diet is much different than the diet thousands of years ago. There is much more variety and a greater number of high carbohydrate foods. Carbohydrates are one way of restoring depleted serotonin levels in the body because they supply the amino acid, tryptophan. Unfortunately, carbohydrates also cause the blood sugar to rise, which increases insulin levels and leads to rapid weight gain.

Serotonin is in charge of regulating such things as mood, appetite and cravings. When we have an adequate supply in our bodies, we don't experience unhealthy cravings for high carb foods. The proper source of serotonin replenishment is through high protein sources of tryptophan. This is how people did it in the past. A simple diet of fish or poultry was eaten in adequate amounts to nourish depleted serotonin levels.

When an individual with low serotonin levels goes on a crash diet, subjecting a serotonin depleted body to even less quantities of tryptophan, unhealthy food cravings for high carb foods such as cookies and ice cream develops. Eating these types of foods improve mood because they increase serotonin levels and make you feel good. Unfortunately, the good feeling soon goes away and the cravings return.

Stress related eating is another way people improve their mood. Studies conducted have shown that dietary habits often change when the pressure at work, such as meeting deadlines takes place. In the days preceding work deadlines, the calorie gain from fats increased significantly. Another study showed that the increase in daily stress caused higher consumption of comfort foods such as sweets and fast foods. Teenagers have been found to increase the intake of high carb foods, and decrease intake of fruit and vegetables in periods leading up to exams.

The strong relationship between food and mood was well established in one study where healthy people were asked to eat high and low fat diets for several weeks. Those that ate the low fat diets developed feelings of depression and anger. Those that ate high fat diets had mood improvements. Another study showed that people who didn't eat fish at least once a week were more likely to experience depression.

Other individuals studied were asked to go on a diet of lean meats, vegetables and fish, and to avoid foods high in refined sugars and carbohydrates. The more nutritious diet helped stabilizing blood sugar levels . Abnormal blood sugar levels have been linked to depression. Individuals with diabetes, who have been known to be susceptible to depression, have shown mood improvement when their blood sugar levels have been stabilized.

Lack of sleep has been linked to greater body fat levels in adults and children. Studies suggest that sleep deficiency causes a large increase in appetite. Chronic stress, depression and sleep deprivation all have something in common. Each one of these conditions causes an increase in cortisol levels. This hormone is responsible for storing fat in the body, especially around the waist. The brains response is to protect the body by triggering cravings for carbohydrates, which keep cortisol levels from rising.

Consuming energy drinks is a popular method for boosting energy levels, which have a huge impact on mood. Studies have shown that the combination of caffeine and the amino acid taurine have a profound influence on energy levels and mood. Unfortunately, these beverages are very high in sugar or aspartame.

Increasing the intake of healthy foods, which include high tryptophan foods such as fish and poultry, along with lots of fresh fruit, vegetables and whole grain products is a powerful first step to eliminating the mood food habit.

Tryptophan can be supplemented effectively with high-alpha whey isolates which are considered higher in tryptophan the most other foods. Vitamin B complex is helpful in increasing tryptophan production of serotonin. Omega-3 fatty acids, selenium, zinc and folic acid work well together to improve and maintain a healthy mood.

St. John's wort takes several weeks to be effective but has proven to be very effective at reducing depression. In all the studies done with leading drug antidepressants, St. John's wort was just as effective in easing symptoms. In several cases, patients responded to St. Johns wort but didn't respond to the drug antidepressants.

Chromium picolinate is effective in balancing blood sugar levels and improving insulin production. Many patients using chromium picolinate experienced recovery from fatigue, overeating and depression.

L-tryptophan supplements will help elevate mood, promote sound sleep, and stabilize the emotions. It is best absorbed when taken with fresh fruit or vegetable juice. It should be taken with a multivitamin because L-tryptophan needs vitamin C, zinc and folic acid in order to convert into serotonin.

Combining a healthy diet with supplements will go a long way in restoring serotonin levels. Getting adequate deep sleep helps restore serotonin in the body. Remember to practice stress reduction techniques. Once proper levels of serotonin are achieved and maintained, the mood food habit will be a thing of the past.