How to Stop Afternoon Cravings: 3 Things to Avoid and 4 Things to Consider

Afternoon cravings can leave you feeling frustrated, defeated and out of control. You’re not alone in dealing with them - the afternoon “downfall” is something so many of us battle.

But, did you know there are a few common mistakes that can make those cravings even worse? Here’s what you should avoid, as well as some things to consider, if you’re tired of struggling with the afternoon snack-attack stress.

3 Things to Avoid

1. Relying on Willpower Alone

It’s easy to think that cravings are simply about self-control, but relying on willpower alone will leave you feeling like a failure. By the afternoon, your energy is already depleted, and so is your willpower. It’s not about being strong enough to resist cravings. It’s about understanding what’s driving them.

2. Cutting Out Snacks Entirely

Hands up who else has tried banning all snacks in an effort to control cravings? Unfortunately, this makes things worse. Depriving yourself can lead to overeating later when your hunger catches up with you. It can also trigger the “forbidden fruit effect” and “inner food police” (read more about that here). Instead of eliminating snacks, think about how they might fit into your day in a way that works for you.

3. Turning to Detoxes and "Quick Fixes"

Detox supplements or diets that claim to "reset" your body and stop cravings sound tempting, but they often lack scientific backing and leave you feeling worse. Cravings are complex, and no quick fix is going to solve them. If you’ve been down the detox road before and still struggle with cravings, it’s time to explore other approaches.

4 Things to Consider

1. Are You Eating Enough Carbs at Lunch?

Carbohydrates are your body’s primary source of energy. Skimping on carbs at lunch can lead to an energy crash later in the day, prompting you to seek out quick, sugary fixes. To keep cravings at bay, make sure your lunch includes a balanced portion of complex carbs, like whole grains or starchy vegetables, that will sustain your energy levels throughout the afternoon. The right amount of carbs will depend on your individual needs and activity levels. Need recipe inspiration? Try our Easy Sweet Potato and Zucchini Slice or Five Minute Vietnamese Salad.

2. Protein at Breakfast Matters Too

Starting your day with a protein-rich breakfast sets the tone for balanced blood sugars and reduced cravings throughout the day. Protein keeps you full for longer, regulates hunger hormones, and reduces cravings in the afternoon. Focus on including high-quality protein at breakfast (think eggs, Greek yogurt or tofu) and making sure you have enough for your goals. Again, the amount of protein you need will vary depending on your body’s unique needs.

3. Plan a Filling and Mentally Satisfying Afternoon Snack

Instead of waiting for cravings to hit and scrambling to find something to eat, plan a satisfying snack ahead of time. A well-balanced snack includes protein, healthy fats and fiber. And, it should be tasty! This not only satisfies your physical hunger but also ensures you enjoy your food and aren’t stuck with lingering thoughts about eating all afternoon.

4. Are Your Cravings Emotional?

Sometimes, cravings aren’t about physical hunger at all. Emotional triggers, like stress or boredom, can drive you to eat even when your body doesn’t need it. Learning how to identify what we call “non-hungry eating” (aka emotional eating) and managing these feelings is a big part of breaking free from the cycle of cravings. Good news: our team of Dietitians have further training in the psychology of eating. We help you identify what’s really going on and offer tools to navigate these tricky moments.

Cravings aren’t just about food. They’re tied to your body’s needs, emotions, and habits. Understanding the full picture is essential to managing them in a way that works for you. That’s why working with a Dietitian, especially one with expertise in the psychology of behavior change, can make such a difference. Ready to take control of your cravings without feeling restricted? Book an appointment with us today and let’s find the approach that works best for you.

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