What to Eat When You're Craving Everything!
- Dani Ross
- Jun 19
- 5 min read
A real-life guide to understanding cravings with compassion and feeling good from the inside out.
I used to think something was wrong with me.
Why couldn’t I just eat “normally”? Why did I crave everything? Chips, chocolate, bread, peanut butter, especially late at night or after a stressful day?
For me, when I stopped drinking, I noticed how quickly sugar became my new go-to. It wasn’t just about the sweets, it was about trying to find something to take the edge off. Something to soothe or reward me, to help deal with stress and my emotions. That experience helped me realize how often we use food to comfort, numb, or cope. Not because we’re weak, but because we’re human. It’s one of the reasons I’m so passionate about helping women reconnect with what their body is actually asking for with compassion, not guilt.
But what about all the times that you have just a small piece or plan on only having one bowl and then next thing you know EVERYTHING is gone and you're beating yourself up for "doing it again"?
Here's the thing I know now. Cravings aren’t just about hunger. And they definitely aren’t about just will power, there's some science behind it all too.
So..... Why Am I Craving EVERYTHING?
There’s nothing wrong with you. Let’s just start there.
Cravings are your body’s way of communicating. And when they feel big or constant, when you want all the things, there’s usually a reason. In fact, there are a few:
Understanding Your Cravings
"Your body isn’t broken, it’s trying to speak. Cravings are simply the language it uses when it needs care."
🔄 Blood sugar imbalances
If you’re skipping meals, relying on coffee, or grazing on carb-heavy snacks with no protein, your blood sugar is on a rollercoaster. When it dips, your body sends out a loud craving for fast energy, usually in the form of sugar or refined carbs. That’s not failure. That’s physiology. Your body uses carbs/sugars for energy.
🍽️ Undereating (something you might not even be aware you're doing)
If you’ve been restricting (cutting carbs, eating “light,” or skipping meals) your body will eventually push back. It’s trying to protect you. Cravings can be a survival mechanism, not a lack of discipline. Your body doesn't want to be in starvation/survival mode.
😩 Stress, overwhelm, or burnout
When you’re mentally or emotionally maxed out, your body looks for ways to soothe itself. That’s where comfort foods come in. They release feel-good chemicals (like dopamine and serotonin) that help calm the nervous system, even if only temporarily.
⚖️ All-or-nothing thinking
If you’ve told yourself you shouldn’t eat something, it becomes all your brain can focus on. The more you restrict or “start over Monday,” the more intense cravings can become. That pendulum swing can feel endless.
The Emotional Eating Side of Cravings
Let’s Add Another Layer: H.A.L.T.T.
This is one of my favorite tools to share with clients, especially those of us who've swapped one coping tool (like alcohol) for another (late-night snacks).
Hungry – Did I eat a real, nourishing meal today?
Angry – Am I holding tension or frustration in my body?
Lonely – Am I seeking connection, comfort, or grounding?
Tired – Have I had enough rest or am I pushing through?
Thirsty – Have I had any water today?
Sometimes, what feels like a food craving is actually a need. It could be for rest, hydration, comfort, or care. After getting sober, I noticed I leaned on sugar to self-soothe. It was my way of chasing that dopamine hit I used to get from drinking.
Learning to pause and ask what I really needed was a game-changer. It helped me respond with kindness instead of judgment and that’s the kind of relationship I want you to have with food too.
If you need a little extra help
What to Eat When You're Craving Everything
Let’s be clear: You’re allowed to eat. Your cravings aren’t something to battle—they’re something to understand. When you respond with care, things shift.
Here’s what I help my clients do:
1. Start With a Balanced Snack
Cravings often come on fast when your blood sugar is unstable or your meals haven’t been satisfying.
Try a snack that includes protein, fat, and fiber to help ground your body and your mood:
Apple with peanut/almond butter
Greek yogurt with berries and granola or chia seeds
A boiled egg and avocado on crackers or toast
Banana with tahini and cinnamon
Handful of nuts with a piece of dark chocolate
These combos give your body what it needs without sending your energy crashing.
2. Ask: Am I Actually Hungry for a Meal?
Sometimes what we call a craving is actually real hunger. (Especially if you've been grazing or skipping meals.)
Here’s a simple, sustainable plate formula I use with clients:
Protein – eggs, chicken, tofu, beans, fish
Slow carbs – sweet potato, rice, quinoa, whole grain bread
Healthy fats – olive oil, avocado, tahini, nuts
Color – leafy greens, roasted veggies, berries
Balanced meals like this support your blood sugar, reduce cravings later, and leave you feeling full and fed.
3. Still Want the Cookie? Eat It!
This is one of the most powerful mindset shifts I’ve made and one I help my clients with too.
If you want the treat, eat the treat.But eat it with intention, not guilt.
Try this:
Put it on a plate
Sit down (not over the sink or the car!)
Take a breath
Actually taste it
You don’t need to earn it. You don’t need to explain it. You’re allowed to enjoy food without spiraling into shame.
Final Thoughts
Cravings aren’t weakness. They’re your body sharing it's needs and wisdom with you.They’re signals from your body, your emotions, your spirit, asking for something deeper than just another rule or restriction.
For me, learning to pause, check in with H.A.L.T.T., and nourish myself on all levels changed everything.
Now I help women in their 30s, 40s, and 50s who are exhausted by diet culture and ready to feel grounded, nourished, and like themselves. It’s not about eating perfectly (because let's face it, that's pretty much impossible!) It’s about learning how to support your whole self with food, mindset, movement, and compassion.
Ready to feel calm and confident around food?
I offer 1:1 holistic nutrition coaching and a 3-month program designed to help you:
Balance cravings and blood sugar
Let go of guilt and restriction
Build simple habits that fit into your everyday life
Actually enjoy food again
Click here to book a free 15-minute call
Or learn more about my program here
Sending you off with wishes of health & happiness
~ Dani Ross
Comentários