How to Curb Cravings: 15 Science-Backed Strategies

Cravings can derail even the most well-intentioned health goals, but they don’t have to control you. Whether you're navigating stress-induced snacking, late-night sweet tooth attacks, or just wondering how to curb cravings more effectively, a few smart strategies can make all the difference. By understanding what triggers your urges and adopting sustainable habits, you can reclaim control over your food choices and support your well-being with intention. 

Let’s break down the science-backed methods for how to control cravings without deprivation.

1. Understand What’s Causing the Craving

If you’re wondering how to control cravings or how to curb cravings entirely, the first step is understanding where they come from. Cravings can arise for many reasons, including:

• Stress – Stress releases cortisol in your body, increasing your appetite and prompting you to seek out “comfort” foods.

• Boredom – When you’re feeling bored, food can serve as a quick, dopamine-inducing distraction. 

• Dehydration – Our bodies often mistake thirst for hunger, which can lead you to reach for food when a glass of water would suffice. 

• Hormonal shifts – Ghrelin (the hunger hormone) and leptin (the fullness hormone) can be thrown off by poor sleep, menstrual cycles, or high stress, intensifying cravings for high-energy foods. 

Understanding what drives your cravings empowers you to respond with intention rather than impulse.

To discover their root cause, keep a “craving journal” where you jot down details about your environment, emotions, and physical state when cravings strike. Over time, you may notice trends that reveal the underlying triggers behind your cravings. 

2. Don’t Skip Meals (Especially Breakfast)

Intermittent fasting may be all the rage these days, but skipping meals altogether can backfire. Forgoing breakfast, in particular, has been linked to stronger hunger cues later in the day and less healthy dietary choices.

To keep your cravings in check, eat balanced meals consistently and opt for foods that are rich in protein and fiber to promote satiation. Here are a few energizing breakfast ideas to set the right tone for your day:

• Greek yogurt with berries and chia seeds

• Veggie omelet with a side of avocado

• Overnight oats with almond butter and sliced banana

Read more: Complete List of Superfoods to Add to Your Diet

3. Prioritize Protein and Healthy Fats

You’ve probably heard the phrase “calories in, calories out.” While energy balance certainly plays a role in weight management, the source of your calories is equally important. Protein and healthy fats are more satiating than refined carbs or sugars, so they can keep you feeling satisfied and craving-free for longer.

When your next afternoon snack attack hits, reach for foods that combine these two key macronutrients, such as:

• Greek yogurt

• Eggs

• Avocado toast

• Nuts

Read more: Is Increasing Plant Protein Intake Right for You?

4. Stay Hydrated

As we touched on earlier, dehydration often masquerades as hunger. Thus, simply drinking enough water throughout the day can help keep your cravings at bay. 

Daily water requirements depend on your diet, activity levels, and climate, but most healthy people need at least four to six glasses of water per day.

If plain water is too bland for your palate, you can jazz up your H20 by adding some invigorating lemon slices, cooling cucumber rounds, refreshing mint leaves, or juicy berries. 

5. Get Enough Sleep

Eradicating cravings during the day is much easier when you clock in sufficient Zs at night. The reason? Poor sleep can spike ghrelin and suppress leptin, spurring more intense cravings throughout the day.

You can support more restful nights’ sleep and regulate your hunger hormones by:

• Going to sleep and waking up at the same time every day

• Avoiding screens for 30 to 60 minutes before bed

• Keeping your bedroom cool, dark, and quiet

6. Eat More Fermented and Fiber-Rich Foods

Did you know that your gut is filled with billions of bacteria? Along with supporting digestion, modulating mood, and regulating immune function, these mighty microorganisms can influence what foods you crave.

When your gut bacteria are balanced, it’s easier to make better dietary choices. You can nurture a healthy microbiome by eating plenty of fiber-rich foods, like lentils and whole grains, and adding in probiotics, found in foods like kimchi and kefir. 

7. Practice Mindful Eating

In today’s fast-paced world, carving out time for a seated meal is a luxury for many people. In fact, around 75% of Americans regularly eat on the go.

Unfortunately, rushing through meals makes it harder to tune into your body’s natural hunger and fullness cues, leaving you more prone to mindless snacking or overeating.

To reconnect to your body, try these mindful eating tactics:

• Sit down at a table and eat without any screen-based distractions

• Assess your hunger on a 1-10 scale before taking your first bite

• Slow down and savor the colors, textures, and flavors of your food
  

8. Use the “Distract and Delay” Rule

When a craving hits, you may feel an urgent need to satisfy it. However, it’s important to know that cravings often pass within 20 to 30 minutes if you give them the chance.

Rather than succumbing right away, give your next craving the “distract and delay” treatment. Keep yourself busy during the passing period by taking a walk around the block, calling a friend, or tidying up your space.

9. Remove Trigger Foods from Your Environment

From crunchy chips to decadent candy bars, some foods feel nearly impossible to resist. These highly palatable, ultra-processed foods are specifically engineered to light up your pleasure centers.

Rather than fighting against your biology (and billions of dollars in food industry research), set yourself up for success by stocking your home with healthy snack alternatives instead. Fresh fruit, pre-cut veggies, or single servings of nuts are all excellent options. 

10. Manage Stress Without Food

Stress eating is a common coping mechanism. A scrumptious snack can soothe negative emotions, even if the relief is short-lived.

Fortunately, indulging in cravings isn’t the only way to manage stress. Some healthier ways to regulate your nervous system include:

• Engaging in breath work or meditation

• Journaling about your stressors 

• Practicing some gentle yoga or stretching

• Taking a brisk walk outside

• Reaching out to a loved one

11. Try Smaller Plates and Portion Control Tactics

As the saying goes, “You eat with your eyes first.” Thus, serving your meals on smaller plates and bowls can trick your brain into perceiving the same portion as more substantial, enhancing your sense of satisfaction. You can also pre-portion your snacks into single servings instead of eating them straight from the container.

12. Chew Gum or Use Oral Distractions

For some people, food cravings are simply an urge to satisfy an oral fixation. You can redirect that urge with healthier alternatives, such as sipping on herbal tea, using a toothpick, or chewing gum. Some studies show that chewing gum, in particular, can suppress your sweet tooth and snack cravings. 

13. Plan Indulgences Instead of Going Cold Turkey

Curbing cravings isn’t about giving up the foods you love forever. In fact, strict restrictions can lead you to overindulge down the line.

Rather than cutting out treats cold turkey, schedule them into your diet intentionally. For example, you can let yourself enjoy one “fun food” per day or savor your favorite dessert on the weekends. 

14. Stack New Habits to Replace Craving Triggers

Habit stacking, a strategy popularized by “Atomic Habits” author James Clear, involves attaching a desired behavior to one you already do consistently. The established act serves as a cue for the new one, making it easier to rewire your brain and build lasting change.

For example, let’s say you always crave something sweet at 3 PM. Rather than reaching for the chocolate or candy, take a short walk and sip on a tasty protein shake instead. Over time, this healthy habit will become an automatic routine. 

15. Supplement Wisely (Optional)

Sometimes, your cravings are trying to tell you something. For instance, you may crave chocolate when you’re magnesium deficient or long for cheese when you’re low on calcium. 

Through strategic supplementation, you can prevent these nutrient deficiencies and banish their subsequent cravings. Here are a few supplements that can help support appetite and craving control:

• Fiber supplements to slow digestion and enhance fullness

• Protein powder to boost satiety and support muscle growth

• Blood sugar support supplements to regulate your appetite and enhance your carbohydrate metabolism
  

Disclaimer: Always consult with your healthcare provider before adding a new supplement to your routine.

Turning Craving Control Into Lasting Habits

Taming cravings isn’t about willpower—it’s about giving your body the right tools, rhythms, and nourishment to thrive. By understanding your personal triggers and supporting your system with nutrient-rich foods, hydration, and stress-relief practices, you can break free from the cycle of impulsive eating. 

Alongside nourishing meals, hydration, and stress management, consider adding Metabolic Vibrance to your routine. This targeted supplement by Vibrant Health is designed to support healthy glucose metabolism, curb cravings, and help regulate appetite naturally. With ingredients that support GLP-1, Metabolic Vibrance works with your body to promote stable energy and reduce those mid-day snack attacks.