In the last post I came clean about my food addiction.
I admitted that, despite my fascination with nutrition, I had real difficulties actually eating healthy myself.
To my big surprise, a lot of people could actually relate to what I was saying.
They had experience the same thing.
They also felt that they were addicted and sometimes powerless over their consumption of certain foods.
Realizing that almost no one is talking about this issue and that it seems to be pretty common, I’ve decided that I should probably spend some time on the subject.
As someone who has a long history of battling addiction, I believe I have a fairly deep understanding of how it works.
In this post I am going to explain what it means to be an addict. In this case, a food addict.
In my experience, it feels pretty much exactly the same as drug addiction and nicotine addiction.
Craving
A key component of food addiction (and any addiction, really) is cravings.
You could say that a food craving is an intense desire to consume a certain food, stronger than normal hunger.
Often when we crave something unhealthy like ice cream, cupcakes, pizza or whatever, it’s not because of hunger.
Hunger can be a part of it, and it can make the feeling stronger, but essentially it is a “need” for something other than energy or nutrients.
Having cravings for unhealthy foods when you’re already overweight and have just eaten a large, nutritious meal, doesn’t have anything to do with your body needing nutrients or energy.
What a Craving Feels Like
Let me explain for a second what a craving feels like, at least what it feels like to me.
For obvious reason it is impossible for me to read minds, but this is how I experience it and a few of my recovering addict friends say that a craving feels the same way to them.
Well, a craving can usually appear quite suddenly.
It is a subtle feeling that is hard to describe, a desire for something like ice cream or pizza.
When it happens, you start thinking about a food in kind of an obsessive way.
If you try to stop thinking about it and focus your attention on something else, it can be hard. Or impossible.
For example, let’s assume that you have decided to set rules for yourself and only eat unhealthy on Saturdays. Saturday is your “cheat day.”
But today is a Tuesday… and suddenly this craving appears.
The decision you had made not to indulge until Saturday becomes challenged by the new idea that you should indulge today.
Now, there will be some kind of “internal dialogue” where your inner voice is “arguing with itself” about whether you should cheat, or not.
A great way to picture this is to imagine that your inner voice consists of an angel and a devil. The devil rests on one shoulder, the angel on the other.
The angel wants you to stick to your decision to wait until Saturday, but the devil wants you to break your own rule and cheat today.
During these moments, it can become very hard to remember the exact reason why you wanted to abstain.
The “inner voice” (basically, your thoughts) is likely to invent a reason as to why you should indulge and have whatever you are craving.
The logical decision you had made before (only cheating on Saturdays) becomes forgotten and the idea that you should cheat today “wins.”
More often than not, this will lead to you having whatever it is that you were craving… potentially leading to the other two main components of addiction that I choose to call “binge” and “relapse.”
Binge
The moment you finally decide to indulge, the “binge” begins.
A binge is an episode of uncontrolled eating, during which a person consumes an excessive amount of food.
It is not uncommon to eat food to the point of feeling sick and then afterwards feeling guilty and ashamed.
A binge can feel a little out of control.
You keep eating, keep on reaching for another bite again and again without giving it much thought. It’s as if you’re running on autopilot.
You’ve given into the craving, all defenses are broken and now you will eat and eat and eat until your “desire” is satisfied.
During a binge, you might eat a lot more food than you had intended at the moment you decided to give in to the craving.
For example, you may have decided to just eat one slice of cake, but ended up eating the entire cake.
Feeling ashamed of binge eating is pretty common and many people prefer to eat alone and hide this behaviour from others.
Relapse
The third component of food addiction is called “Relapse.”
This means that because you gave into the craving and indulged in whatever it is that you are addicted to, that your addiction has been either reinforced or reestablished.
It’s hard to realize the significance of this unless you’ve abstained for a long time.
For example, let’s say that you decide you’ve had it with unhealthy foods, you become really motivated to lose weight and you manage two whole months without a single bite of junk food.
One day, you decide that you’ve managed to display such remarkable self-control and willpower that now you’ve “gotten” it.
You think you will be able to control yourself this time and that having ice cream for that one time isn’t going to harm you, right?
Wrong.
Two months of abstinence, feeling awesome, losing weight and seeing results… all ruined.
Now you start eating unhealthy foods again, all the time.
This is what “relapse” is. When you’ve abstained for a certain period of time, then indulge and suddenly find yourself back at the starting point and have a hard time quitting again.
After a relapse, it can often be next to impossible to get back on the wagon, that motivation you felt during your two months of abstinence will be gone.
Some people are able to “cheat” occasionally, then get back on the wagon next day.
But I honestly think that for many people, when the motivation runs out (it often does) then a full-blown relapse will occur.
Those who have a history of yo-yo dieting may relate to this.
Conclusion
You may not relate to exactly what I am saying, but still have big problems with junk food.
That’s okay. We’re all different and we may not experience this in the same way.
But if you’ve been unable to quit eating junk food in the past, or simply unable to set rules for yourself, then it is fairly likely that you have the same problem.
…
I should end this post with a reminder that the only thing that consistently works to overcome true addiction is complete abstinence (CA).
For addicts, moderation fails. Every time.
To make things simple, we can categorize people into two groups:
1. Those who can eat unhealthy in moderation.
2. Those who can’t.
Which group do you fall into?
You should ask yourself this question because the answer just might save your life.
Kris,
I can definitely relate to this post because I face junk food cravings regularly. For me the best way to handle these is to defer my cravings to predetermined cheat meals.
Alykhan
Very good article again Kris. I can relate to it. I’ve been there too. I had a bad episode last Christmas which took me until February to get back on track. One thing I would like to add to what you have said is that when the cravings start, and like you say, it’s not about hunger, and that feeling, that thought, seems to come out of the blue, it could be that it didn’t really come out of nowhere – there could have been a trigger. If you can really concentrate on your thoughts and feelings when the craving starts, you might be able to trace the trigger. Once you have identified a trigger you can plan how to deal with it. For me it’s usually feeling deprived and hard done by – at Christmas for example everyone else was indulging in treats and having fun and I felt like I was missing out, so I decided I’d just have a little, but of course, a little lead to a lot! This year, I am going to try and tackle this by planning to cook and bake myself lots of delicious, special and tasty low carb treats so that I don’t feel deprived.
It is very true to me what you say about a trigger. I always start to crave something, when I don’t feel well, when something shakes my emotional balance (it can be just small things). After I started to pay attention to this pattern, it became much easier to avoid binging. My thoughts will be “this situation made me uncomfortable (often inadequate) thats why I crave this food – to make me feel better”. Then I could figure out what I could do to fix the real problem, and the craving went away. Now it needs to be really big emotional inbalances before I can’t get rid of the craving, and still then the ability to see why I crave makes me control the amount of “cheat food” I much much easier. Often just a little bit is enough. I hope your low carb treats will help you this christmas. But I am most certain it will, because you found out why you crave :)
I agree, I probably should have mentioned the triggers.
Sometimes a craving triggers for me when I feel a bit depressed, or that someone close to me is having something unhealthy and I start to feel deprived.
Also, not having planned what I should eat and then find myself hungry and with nothing healthy to eat in front of me, that can trigger a craving.
But for me sometimes it comes out of thin air, I think. Or at least there’s no obvious trigger that I can point out.
This is why I intend to have no cheat days! I know what might happen. Besides, I’m afraid if I ate junk again, I might get physically ill, especially knowing what I know about the food industry and how they are not looking out for our best interest!
The only processed food I eat is the occasional Atkins bar. I know they are not the best snack, but at least they are low carb (i only buy the ones that are 2-3 carbs, there are some that are as high as 9!) And the meal bars are quite satisfying and when you are faced with a greasy not quite done burger at an outdoor event, they are definitely the lesser of the evils! Since most of them revolve around chocolate, that keeps me happy! Eventually, I plan to give them up too, maybe after Christmas…yes, that is a time of year when lots of people fall off the wagon, and then vow to get back on for New Year’s…maybe this one or maybe one a few years hence! LOL!
I can relate exactly to your articles the addictive nature of food.
I brought this up with my doctor a few months ago, and he didn’t get it.
He referred me to a diabetes clinic where i asked questions about uncontrolled appetite etc. They looked at me like i had 2 heads.
Thanks for your honest info.
Your comment is so true. Most people will never understand. It is like my mom trying to quit smoking and the pharmacist telling her to just quit – as though it is as easy as putting the cigarette out.
Some people, especially those who never battled with their weight or with cravings, will never get what this is about. It is not that easy to stop eating the whole bag of chips once you started.
It is not just about eating right, but also about learning new behaviours. I am still struggling and battling every day.
Oh this is me exactly! I’ve been doing so good in not even craving the sugar and junk food for 7 weeks and have lost 15 lbs. I am scared to death to eat even a small piece of candy or chocolate because I worry I will relapse. I just have to stay away forever. My mother died of a massive heart attack at 62. I’m 50 and see the writing on the wall. Thanks Kris for the article. It’s just what I needed to read tonight!!!
Your understanding amazes me! Oh how I wish I could cheat! But my cheat days turn into binges that no healthy protein or beautiful vegetables can satisfy! I cheated in July and i am still fighting to get my appetite under control. I seem to forget how absolutely wonderful it was to be in complete control- since Dec. 1st! I had power over the very best of breads and cakes and bagels and pizza! I laughed at them and snubbed them as totally undesirable! Now I quiver just thinking about them. I grew up w/9 brothers and sisters. Food was a matter of reward and survival. Sometimes I think I deserve a pint of Ben and Jerry’s Chunky Monkey ice cream. In my estimation a couple bagels w/everything is pretty much like a 10 mg Valium. Bagels have 65 carbohydrates!!!
So Kris, I appreciate your insights! This whole thing must be heavy with psychology and neuro science- but I love the simplicity and complexity of your observations. They compel me to search the recesses my own soul. Thank you so much! Deb
I have total binge eating and food addiction issues. I’ve recently paid close attention to my cravings and realized that they are almost entirely triggered by stress, aggravation, and anger. I have been trying to have controlled cheat days, where I don’t actually go off my eating plan, but I do allow some low carb desserts made with no sugar and increase my calories by 500 or so. That way I don’t feel too deprived. A true cheat day will totally throw me off the wagon for at least a few days. I’ve yo-yoed with my wieght so much over the years from a cheat day turning into weeks of almost daily binges. It’s tough.
A perfect description of what it means to be a food addict. Craving, binge eating, relapse. Unfortunately been there myself many many times. Recently one thing I’ve found that helps is to eat a tsp of pure coconut oil when I feel a craving coming on. For some reason it tends to satisfy and eliminate my craving instantly. It’s been a lifesaver for me.
Yup that’s a pretty neat appetite/craving suppression trick. I’ve tried it before and it worked pretty well.
Filling up on coconut oil is a good way to handle cravings. I have found that if I eat a big load of coconut, there is no way I feel like eating pizza, or crisps or chocolate or any food at all for hours afterwards!
Hey Kris,
First of all, thanks a ton. :) Your website has helped me quite a lot. I am not fat but I have lots of bulges or tyres at the waist and stomach. I also have lot of cheeks and double chin (this is hereditary, even when i was stick thin, i had really round cheeks). But my main problem is my weight is 61 kg and height is 5’4″. I am trying to diet from 2 months and I also hit the gym almost daily. I have lost 2 kgs (I was 63 when I started) but no physical changes (so no feeling awesome). May be I am around one inch less around the waist. My diet is one egg, roti (Indian bread that contains wheat, soya, channa, oat, maize & psyllium husk. It is tastier than normal wheat roti), cucumber, carrot and vegetable salad.
My problem is I still crave to eat tasty food. My cravings are not for junk food as such. I don’t really know what food I am craving for. But the craving is too strong. What do I do? Should I change my diet?
I generally recommend a low-carb diet, but I guess that will be pretty hard to do since you’re Indian, right?
Maybe if you could eliminate the wheat..and any added sugar if that’s currently in your diet. Wheat is an appetite stimulant and may contribute to unnatural cravings.
Thanks a lot for replying :D
Yes I am an Indian. Actually my actual home food consists of brown rice or white rice with curry. But I switched to Indian multi-grain bread wit cucumber and baby carrots among other vegetables. I eat one boiled egg a day (I really feel the craving is less after I eat egg). I snack on nuts (dates essentially).
Wheat is an appetite stimulant? I didn’t know. Thanks a lot for the info. Will try to make roti as little as possible and replace it with cucumber.
Thanks again,
Pritz.
Hey Kris, First off I haven’t forgotten who you are! I was shocked and amazed to read your confessions but also so glad that you found the strength to admit to your addictions. I myself have found it hard to confront and admit to my own. I love food. End of story. Love it, love it, love it. I love the flavours, the textures, the smell, the taste. Having said that I do tend to eat a healthy diet, avoiding burgers etc. My downfall is biscuits and chips. Can’t help myself. With my thyroid condition I should really be eating a low carb diet, however carbs are what I crave the most. Like yourself, I do great for a few weeks, low carb diet, plenty of exercise and bam! one day off from the gym, on meal with carbs in it and my gym attendance drops off and my food attendance increases. I still haven’t found the power to say no and also find that am so jealous of those people who find the strength and dedication to stick their decision to maintain a healthy diet and exercise plan. Where do they get their determination from?
Ooohhh…vile pizza pizza pizza, Homeblest, rice and rhubarb cobbler. I hear you man. Thanks for sharing.
When we see that we’re not alone (we all have experienced evil cravings at times), then it would be much easier for all of us to stick to our low carb diet and also find ways to tackle cravings! we can learn a lot by reading different guys’ experiences in this case and knowing how they could probably overcome their cravings…And this is what your website does! help us all…thank you very much Kris!
Kris, I enjoyed your article and OHHHHHH can I really relate. I went through so many ups and downs with diets and weight and nothing ever lasted – there was always that slow build-up that ended as eating the same way again. The idea of ‘cheating’ a day on the weekend and then having a good next week just never seemed to happen.
When I finally got my sh&t together and got serious about nutrition and fitness, I found that the first thing I had to do was somehow make food not mean anything to me – so I went cold turkey and quit eating my favorite foods and started eating real boring; 2 protein-green smoothies a day was great for this.
I’ve gone 4 years now with no bread, pizza, pasta, sweets, etc. I have to keep it all or nothing, and I am still amazed at how much food I can eat. Luckily, a cheat day for me now is 16 ounces of salmon instead of 6 and 5 pieces of fruit instead 1-2 – and I know that if I ever cheated with a piece of desert, it would likely be the beginning of the end.
Inspiring! Thanks for sharing your story. I was just talking this morning to my husband and I told him, “With me it’s an all or nothing way of thinking and eating”. I can’t cheat. I’m surprised how easy this has been for me this time around. I hope I can still be going strong in 4 years!!! Way to go & keep it up Barry!!!
Good luck to you Mary too, looks like we feel the same way about cheating :)
Do you exercise? I workout at least 5 times a week and sometimes every day – for another all or nothing thing. But you start feeling and looking so good that food just quits meaning so much, and the bad stuff actually represents something too negative for me to do.
I walk my dog in the morning and evening about 20 min each but that’s it. I should step it up I know! I know exactly what you mean by looking and feeling so good that food takes on a new job that of keeping me alive instead of making me fat! I was even able to skip birthday cake last night. It actually felt good and I didn’t feel deprived. I had a great dinner and I knew I didn’t need or want it. I like the saying, “Nothing tastes as good as thin feels!”
I am a very big binge eater and I can totally relate to your topic. What help is available to control this? Thanks, M Clarke.
Very true Kris! It’s very difficult to stop ones craving and I really appreciate the models and people in the film industry who are so conscious of their health and how they can get rid of their craving. Thanks a lot for your low carb diet and all your articles are indeed eye-openers. Thanks Kris!
I so enjoy reading all of your articles. You have taught me so much. Thank you!
This post, and the previous one, really spoke to me. ” Hi, my name is Don and I’m a food addict.” I’m not addicted to any particular food or group of foods though. On a recent Jimmy Moore podcast his guest described ‘volume addicts’. That’s me. I can go long periods without eating if necessary with no ill effects but it seems that once I eat, my appetite’s ‘off switch’ doesn’t exist. I eat good food, real food. No grain/sugar/starches but eat entirely too much of the good stuff. If it’s available, I want it. Not for hunger, but habit. I struggle with it every day — some days the angel wins, some days not.
i do not binge. eat healthy at hungry times. this helps avoid wrong food eating, keeps my tummy satisfied.
I have learned I cannot cheat with having diabetes 2. It takes a couple of days to get my blood sugars back where I like it. I got myself off of metformin and insulin so that means I have to say no. I have nothing to fall back on cept my diet and exercise. Maybe I’ll be able to have a bit more leeway after I lose the 30 lbs I want to lose. After cheating recently my blood sugars were ranging in the 150 to 170 range. Today I had 2 cups of coffee…one with cream and have been drinking lots of water. This mini fast has taken my blood sugars down so that hopefully I can get back to the low carb eating and be ok with the blood sugars.
Brilliant stuff Kris & all you peops out there. I relate to you all in some way or other. It’s been 29 days since I reduced my carb & fat intake and started working out 3 times a week. Hasn’t been easy but reading your posts have definitely helped. I am taking it one day at a time. I find it really difficult to keep my resolve at socials when the only food around is junk. Any ideas? Suggestions?