Cravings: why they happen and how to handle them without guilt
I’m Yema, and cravings aren’t your enemy. I’ll tell you why they show up and how I make room for them in your day.
YemaYour companion for eating better.
Updated · 2 min read
Short sleep opens your appetite
When you sleep less than you need, hunger goes up. In an analysis of several studies, people ate about 385 kcal more a day after sleeping too little.1
For an adult, the recommendation is 7 hours of sleep or more a night.2 If you slept badly, feeling hungrier is normal: that day I suggest meals with more protein and fiber.
Hunger that builds up
Many afternoon cravings come from a breakfast or lunch that fell short. Spreading protein across the day helps each meal last longer.3
A snack you plan ahead, like fruit with yogurt or a handful of nuts, usually works better than holding out until dinner.
Your cycle counts too
Up to 9 in 10 women notice some symptom in the days before their period, and cravings are among the most common.4 It’s not a lack of willpower: it’s your body.
In the app, if you track your cycle, I take it into account to explain the changes, and that data stays on your phone only.
Treat yourself, in its portion
A craving deserves respect: fit it into your day in a normal portion and enjoy it without rushing. Eating slowly, sitting down and away from screens helps you notice when it’s enough, so a craving doesn’t turn into a binge. And if one day the craving wins, that’s fine: tomorrow you carry on as usual, because what counts is your week.
Frequently asked questions
Why do I have so many cravings?
They often come from short sleep, meals that fell short or the days before your period. After sleeping too little, people eat about 385 kcal more a day.1 Good sleep and spreading protein across the day help a lot.
How do I handle sugar cravings?
You don’t need to give up sweets: fit them in their portion and enjoy them slowly. It helps to keep fruit or yogurt at hand, not to reach the afternoon starving and to sleep enough. What counts is your week, not one day.
Is it normal to be hungrier before your period?
Yes. Up to 9 in 10 women notice some symptom in the days before their period, and cravings are among the most common.4 It’s also normal for your weight to go up a little on those days because of water.
Sources
- Al Khatib et al., 2017The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis
- AASM and SRS, 2015Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement
- Leidy et al., 2015The role of protein in weight loss and maintenance
- Office on Women's Health (HHS)Premenstrual syndrome (PMS)
Yema doesn’t replace your doctor or your dietitian. If you have a health condition, are expecting a baby or take medication, talk to a professional.