Why Am I Having Cravings? The 5-Step Framework to Decode What Your Body Really Needs
By Shanon Safi, RD, LDN, CSSD — Registered Dietitian, Sports Dietetics Specialist & Founder of Fuel the Fire
Fire Fam, let's talk about cravings, because they show up for every single one of us at some point.
And when they do, most people jump straight to the same conclusion: something must be wrong with me. I'm weak. I'm not disciplined enough. I just need more willpower.
I want you to release that thought right now. Cravings very seldom have anything to do with your willpower.
I know that mindset well. The old athlete version of me still notices it when I scroll past fitness influencers and bodybuilders saying "just push through it," or offering some strange recipe that has nothing to do with what you're actually craving, hoping you'll convince yourself it's good enough. And for years, I was someone who emotionally ate in a way most people would never have noticed from the outside.
So today I'm giving you a framework to stop fighting your cravings and start understanding them.
Your Craving Is the Symptom, Not the Problem
Diet culture frames cravings as a weakness. I see it as data.
The craving itself is the symptom you're experiencing. It isn't the actual problem. When you separate those two things, you can stop judging yourself and start getting curious about what's underneath.
And if you're a former athlete or a current athlete, hear me on this: this is not about pushing through cravings. It's about understanding them so you can find an actual remedy.
Nutrient-dense swaps can absolutely be helpful sometimes. But a swap assumes none of the root causes below are happening for you. Let's check those first.
The CRAVE Framework: 5 Questions to Ask When a Craving Hits
I created a little acronym so you can walk yourself through this anytime, anywhere, without needing to replay this episode. If you're intuitive, this will strengthen your connection to the language of your body. If you're analytical, it gives you concrete, tangible things to observe and assess.
C: Consistency of Fuel
Two big questions here. Did you eat enough today? And did you eat consistently, on your normal routine?
So often, in the name of health, we restrict or under-eat. In a dieter's mindset, it can almost feel good to be hungry, because it means we're "not overeating." I want you connected to your hunger signals, absolutely. Just not at the cost of ignoring them all day long.
If your meals regularly leave you hungry or unsatisfied, that's a sign you're not fueling consistently or adequately.
This is big for my athletes, especially heading into winter, which is classic "bulking season." Bulk in the winter, cut for the summer. I spent time in the bodybuilding space, so I've heard it loud and clear.
But your body isn't meant to cycle through large gains and losses in weight over the course of a year. When I was studying clinical dietetics, losing a significant amount of weight in a short period of time was something that would flag a patient, even when it was intentional.
Your body loves homeostasis. It loves routine. It will fight to keep things balanced. We are cyclical creatures, running on a 24-hour circadian rhythm, and for women, a roughly 28-day hormone cycle too.
R: Rest
Your hunger hormones are regulated while you sleep. When you haven't slept long enough, or your sleep has been broken up, you can feel hungry when you don't actually need food, or not hungry when you do.
Tired cravings often lean toward sugary, highly palatable foods and refined carbs. That makes total sense physiologically. Your body associates simple carbohydrates with a quick hit of energy, and it's subconsciously steering you there. Craving chocolate, bread, or fruit when you're exhausted isn't strange. Your body is asking for energy.
If you're a new mom, breastfeeding, pregnant, or working night shift, your sleep and hunger are going to fluctuate, and you won't be able to fully trust your hunger cues. That's when structure becomes your best friend.
Here's my general rule. If you're hungry, you likely need food. If your sleep is all out of sorts, lean into your normal structure. Ideally, it's a balance of listening to your body and leaning on logic, and how much you lean on each depends on what's going on in your life.
One way to tell the difference: if you start eating and feel full much faster than expected, or you notice some discomfort in your stomach while eating, that hunger may have been your hormones talking rather than a true need for fuel.
This takes practice. Sometimes you'll get it right, sometimes you won't, and that's completely normal. No guilt, no shame. Your body is resilient.
A quick note: some cravings can point to nutrient deficiencies. For example, craving ice can be a sign of iron deficiency. These cravings often don't seem logical at all, and they're outside the scope of this post. If you're experiencing them, reach out to me or your doctor so we can figure out what's going on.
A: Anchor Your Blood Sugar
Calories aren't everything. What those calories are made of determines how satisfied you feel after a meal.
A bowl of white pasta that's light on protein might not hold you very long. Takeout can be plenty of calories without much nutrient density. And a 700-calorie frappuccino with around 100 grams of sugar? Your body is not going to clock that as a meal.
When simple carbs like candy, bread, or pasta are eaten on their own, they can spike your blood sugar, and then it drops. That drop leads to hunger and cravings. That's a chemical response in your body, not a character flaw.
So before you blame yourself, take one step back and ask: was my last meal actually balanced?
Did I get enough protein?
Did I get enough fiber?
Did I include a healthy fat?
That last one gets neglected so often. I see generic gym meal plans of chicken, brown rice, and broccoli all the time, with essentially no fat. Of course you'll still be hungry, even if you pile on extra rice. Fats are essential. Ideally, somewhere around 20 to 30 percent of your intake comes from fat, with an emphasis on healthy sources that support your cholesterol and triglycerides as you age.
And a reminder worth repeating: you always want to be wary of taking nutrition advice from someone without a degree. Their body is not their business card.
A balanced plate looks like this: a good source of protein, a carbohydrate with fiber, a fruit or veggie, and a healthy, delicious fat.
V: Variations in Your Cycle
Ladies, this one's for you. Even if you're not getting a regular period, you still have a hormonal cycle. It may just be harder to track.
During your luteal phase, the stretch between ovulation and your period, your calorie needs are slightly higher. Increased hunger and cravings before your period are normal and physiological.
So what do you do? Eat a little more. I'm talking small amounts, like an extra snack, an extra serving of carbs at dinner, or that little piece of chocolate you're wanting. Have the thing, don't feel bad about it, and know you'll move past it.
When we carry guilt and shame about a craving, that's usually when we overdo it. The shame is what backfires, not the chocolate.
This is where food neutrality comes in. Food isn't good or bad. Some foods feel better in your body than others, and general recommendations matter, but there's no morality attached to what you eat. There is no food police. And if someone in your life is policing your plate, whether it's a parent, partner, or friend, it might be time for some boundaries.
When you stop calling foods "junk" or "trash," eating stops feeling like a prison. You can enjoy treats, know your limits, and trust your body to tell you what feels good.
E: Emotions and Energy
If you've walked through C, R, A, and V and everything checks out, but you're still craving, this is often where the answer lives. Stress, boredom, loneliness, a need for comfort, or a lack of pleasure can all show up as cravings.
How to Tell Emotional Hunger From Physical Hunger
Here's a simple check that can help.
Emotional cravings tend to be very specific. "I need that ramen and nothing else will work." Physical hunger is usually more open. An apple with peanut butter sounds good. Chicken and rice sounds good. You have room for options.
Now, you're allowed to have preferences. Sometimes you're genuinely hungry and you just really want the ramen. I've been there. But if you try a satisfying alternative, eat it, and you're still not satisfied and still wanting something else, that's often rooted in something emotional.
There's nothing wrong with that. Emotional eating can happen to anybody, and you can't judge it by looking at someone. Weight is not an indicator of health, and honestly, BMI is baloney.
Is it terrible that you were sad and wanted ice cream? No. On occasion, that's okay. But if it's happening every day, or you're regularly eating past your fullness cues, that's worth looking at more deeply, for your physical health and your mental well-being.
How to Respond to a Craving in the Moment
You can't get clarity on a craving while you're stressed, exhausted, or in fight or flight. So first, quiet the noise.
Step away for a moment. Go to the bathroom, step outside, take a break from the people around you. Then calm your nervous system with your breath, because your breath is always with you. A few of my favorites:
Three slow, deep breaths
Box breathing: inhale for 4, hold for 4, exhale for 4, hold for 4
Inhale through your nose, exhale through pursed lips
Inhale for 6, exhale for 10
Once you feel grounded, ask yourself: what do I need right now?
Trust the first answer that comes up, even if it doesn't sound logical. Maybe it's a hug. Maybe it's a nap, a walk around the block, or changing into comfy clothes. Maybe it's the snack.
Let go of what you think you're supposed to need. This isn't about what your partner, your friend, or a random influencer on Instagram says. It's about you, and only you.
Try this today: the next time a craving hits, pause, take three deep breaths, and walk through CRAVE. Just notice which letter lights up. No judgment, just data.
Ready to Trust Your Body Again?
Cravings are one of the most powerful ways your body talks to you. When you learn its language, food stops feeling like a battle and starts feeling like freedom.
If you want a simple place to start, my 4-Day Food Freedom Reset walks you through the details of what we covered here.
You'll get concrete meal ideas, learn how to build your plate, and start practicing intuitive eating so you can understand what your body actually needs. It's only $27, and you can add my High-Protein Meal Prep Cookbook for just $17.
And if you're ready to go all in, that's what Body and Soul Freedom is for. It's my 12-week one-on-one coaching program where clinical nutrition meets nervous system and somatic work.
Together, we get to the root of your cravings and build a relationship with food that feels calm, trusting, and fully alive.
If you live in Pennsylvania or New Jersey, your sessions may be covered by your health insurance, and I'm happy to check your benefits for you. My books are filling up as the months go on, so if you've been wanting to work with me, now is a beautiful time.
It all starts with a free consultation where we talk about where you are and where you want to go. No pressure, no strings attached.
Listen to the Full Episode
Want to hear the full conversation? Listen to Episode 73 of the Fuel the Fire Podcast wherever you get your podcasts, or watch it on YouTube.
Frequently Asked Questions
Why am I having cravings even though I eat healthy?
Eating "healthy" doesn't always mean eating enough or eating balanced. Under-eating, skipping healthy fats, poor sleep, your menstrual cycle, and stress can all drive cravings. Walk through the CRAVE framework to find the root cause.
Do cravings mean I lack willpower?
No. Cravings are a symptom, not the problem. They're usually your body signaling a need for more fuel, more rest, steadier blood sugar, cycle support, or emotional care.
Why do I crave sugar when I'm tired?
Sleep helps regulate your hunger hormones. When you're under-rested, your body looks for quick energy, which often shows up as cravings for sugar and refined carbs.
Is it normal to have more cravings before my period?
Yes. During the luteal phase, between ovulation and your period, calorie needs are slightly higher, so increased hunger and cravings are a normal physiological response. Eating a little more during this time is okay.
How can I tell if I'm emotionally hungry or physically hungry?
Emotional cravings tend to be very specific and aren't satisfied by alternatives. Physical hunger is usually more flexible and open to a variety of foods. Pausing and taking a few deep breaths can help you hear what you truly need.
—
Shanon Safi is a Registered Dietitian (RD, LDN), board-certified specialist in sports dietetics (CSSD), certified life coach, somatic and EFT practitioner, certified Buti yoga instructor, and founder of Fuel the Fire, where she helps women (and former athletes especially) find food, body, and soul freedom. Follow along on Instagram @fuelthe_fire or listen to the Fuel the Fire Podcast wherever you listen.
This post is for educational purposes only and is not medical advice.
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