5 D

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The best way to stop food cravings is to prioritize protein-rich, fiber-dense meals to promote fullness, coupled with immediate hydration (drinking water) and practicing the "5 Ds" (Delay, Distract, Distance, Determine, Decide). Consistently eating balanced meals, reducing stress, and getting adequate sleep help regulate hunger hormones, while brushing teeth can psychologically signal the end of eating. [1, 2, 3, 4, 5]  

Key Strategies to Manage Cravings 

• Increase Protein and Fiber: Consuming more protein (meat, eggs, nuts) and fiber (vegetables, legumes) stabilizes blood sugar and significantly reduces hunger. 

• Hydration: Drink 8–16 ounces of water when a craving hits; dehydration is often mistaken for hunger. 

• The 5 Ds Approach: 

 • Delay: Wait at least 10–20 minutes, as cravings often pass. 

 • Distract: Change your environment, take a walk, or call a friend. 

 • Distance: Keep unhealthy foods out of sight or out of the house. 

 • Determine: Ask if you are truly hungry or just eating out of emotion. 

 • Decide: If you must indulge, have a small, mindful portion. 

• Practical Tips: 

 • Brush teeth: The minty taste acts as a psychological signal that eating is over. 

 • Don't skip meals: Skipping meals leads to blood sugar crashes and intense cravings. 

 • Manage stress: High stress increases cortisol, which triggers cravings. 

 • Identify triggers: Keep a food diary to identify, and then avoid or plan for, emotional or situational triggers. 

• Healthy Swaps: If craving sweets, eat fruit; if craving savory, try nuts or healthy fats like avocado. [1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11]  

AI responses may include mistakes.

[1] https://www.uab.edu/news/news-you-can-use/cravings-crusher-how-to-manage-cravings-and-stick-to-calorie-goals

[2] https://www.smh.com/News-Information/Article/strategies-to-stop-sugar-cravings

[3] https://www.nextavenue.org/7-ways-crush-your-food-cravings/

[4] https://unclineberger.org/nutrition/10-tips-for-managing-food-cravings/

[5] https://www.virtua.org/articles/7-easy-ways-to-curb-your-nighttime-snack-cravings

[6] https://backushospital.org/about-us/news/news-detail?articleId=68238&publicid=533

[7] https://www.scripps.org/news_items/6147-7-tips-to-control-your-food-cravings

[8] https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342

[9] https://www.healthline.com/nutrition/ways-reduce-hunger-appetite

[10] https://www.rush.edu/news/5-ways-deal-food-cravings

[11] https://www.genesismedical.co.za/10-supplements-that-may-curb-your-carb-cravings-and-help-you-lose-weight/

Henry McClure  
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