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Chocolate cravings

Posted by on 4 July 2010 | 0 Comments

By Emma Harvie. Emma is a chocolate fan, and a fitness coach with Mind Body Motion Fitness Solutions

I love chocolate. There I said it. I am a personal trainer, and I love chocolate.

Over the past couple of years I have made so many modifications to my diet. I can quite happily go through long periods without alcohol. I never eat fried food, can't remember the last time I ordered hot chips and I couldn't bear the thought of having full fat milk. But I can't give up chocolate, and I know I am not alone.

The reasons for this are varied. Sometimes it's emotional, sometimes it's a physical craving and sometimes it is just habit.

A survey by Matt O'Neill (BSpSc, MSc(Nut&Diet), Nutritionist) showed that the three most common triggers for a chocolate craving are "feeling down or depressed" (36%), "feeling bored" (36%) and "it's completely random" (21%). Almost half (45%) deal with a craving by "just eating it". 11% eat something not as 'bad' as chocolate and only 7% wait to see if the craving goes away.

The down side to eating all this chocolate, is that chocolate is high in fat. 55% percent of the calories in chocolate come from fat. In each 100 gram block of chocolate there are 30 grams of fat, or six teaspoons. This is not ideal for someone trying to lose weight or maintain weight with a healthy, low-fat diet.

Something to consider is breaking the habit of eating chocolate. For example, if you always buy chocolate when you stop for petrol make a rule that you can't eat in the car. By the time you get home you probably will have forgotten about it! If you overeat when stressed then look at the reasons for stress - what can you change? Often going for a walk or trying a yoga class can help. If your danger period is while watching TV after dinner then find something else to keep you occupied while you watch – do a crossword, fold the laundry or simply brush your teeth as soon as you finish dinner and then you won't feel like a snack.

Listen to your body – are you really hungry? I mean really listen to your body – not your head. Don't confuse cravings for hunger. One is a want, the other is a need.

If you really feel a "need" for chocolate (physical or emotional), then you are not alone. Scientists believe that chocolate actually does have an effect on your mood. It contains a neurotransmitter called Serotonin which has been linked to feelings of well-being, sleep onset, blood pressure regulation and even pain sensitivity. But it is not all about chocolate - bananas, oats and cottage cheese can also work to boost your serotonin levels – as does regular exercise.

Here's some tips on dealing with chocolate cravings:

* Have a glass of water or cup of tea
* Chew chewing gum
* Brush your teeth - even chocolate doesn't taste good with toothpaste
* Have something naturally sweet like sultanas or an apple
* Have some fruit and yogurt
* Try a diet hot chocolate drink
* Have a Freddo Frog or something small that is portion controlled - don't buy a bag of them though!
* Go for a walk - if you still feel like chocolate when you come back, then have a small piece
* Have a small amount of dark chocolate (at least 70% cocoa) - it is better for your heart and more satisfying I am a firm believer in 'moderation'.

If you are exercising regularly and eating well 80% of the time, then there is no reason you can't have an occasional piece of chocolate and enjoy every minute of it. Just don't go overboard!

Perhaps this will help... "Strength is the capacity to break a chocolate bar in four pieces with your bare hands--and then just eating one piece" - Judith Viorst

Sources: Obes Res. 1995 Nov;3 Suppl 4:477S-480S. Wurtman RJ, Wurtman JJ. Brain serotonin, carbohydrate-craving, obesity and depression. Matt O'Neill Smartshape.com.au Calorieking.com.au/library/articles Chocolate Manufacturers Association; Journal of the American Medical Association