By Dr. Nancy Tice

So, you want to start a low carbohydrate diet, but cravings keep getting the best of you. What can you do? Carbohydrate cravings are a matter of biology and not just willpower.

A carbohydrate craving can be described as a compelling hunger, craving or desire for carbohydrate-rich foods; an escalating, recurring need or drive for starches, snack foods, junk food or sweets. In addition, carbohydrate act-alikes (sugar substitutes, alcoholic beverages and monosodium glutamate) may trigger intense or recurring carbohydrate cravings and/or weight gain.

High-sugar, refined starch, convenience and comfort foods feed the addiction like a drug. They produce correspondingly high blood sugar and insulin levels, which lead to even more cravings. They also produce higher levels of the brain chemical serotonin. In sensitive people, particularly those who may have low serotonin levels to begin with, a carbohydrate binge is the equivalent of self-medicating -- just to get the sugar "high."

To help break this cycle, eating regularly is important. If too many hours have passed between meals, your blood sugar will drop. Your body will crave carbohydrates. These are the foods that will provide the quickest supply of energy. However, by the time your sugar has dropped and you are starting to feel symptoms such as weak knees, headache or extreme carbohydrate cravings, it is often difficult to control what you eat. Instead of reaching for your planned snack of low-fat cheese and crackers, the candy bar in the vending machine looks much more appealing.

Though many people recommend dealing with cravings by having "just a little" of the food you crave, this is not always a great idea. While it may work for some, this sets up a cascade of biochemical processes in sugar-sensitive people that invariably translates to an overwhelming desire for more of the same. For sugar-sensitive people, one simple bite of a chocolate chip cookie is almost impossible. It's like an alcoholic having just one drink. Notice, by the way, that it's nearly impossible to binge on steak or buttered broccoli but relatively easy to binge on sugar or starch.

So, what are some practical things you can do?

* Practice waiting. Postpone your instant gratification when hunger hits. Tell yourself you'll wait 15, or better 30, minutes to eat. Chances are good if your cravings are only stress-related, they'll disappear when you allow yourself to become distracted.
* Eat small meals or snacks containing some PROTEIN every few hours. This will keep blood-sugar levels steady. Skipping meals causes blood sugar levels to drop, which leaves you yearning for processed carbohydrates and sweets for energy.
* Be selective about the carbohydrates you eat. Avoid nutrient-stripped foods made of white flour, white rice, refined sugar and highly concentrated sweeteners. Look for foods rich in fiber, such as fresh vegetables and fruits, which level off blood sugar.
* Don't skimp on protein and fat to "make room" for large amounts of carbohydrates. Protein and fat give the body extended energy, help balance blood sugar and keep cravings at bay.
* Limit your intake of alcohol, fruit juice and caffeinated drinks. These cause abrupt blood-sugar highs followed by troublesome blood-sugar lows, leaving you starved for energy.
* Eat small portions of seasonal goodies AFTER protein-containing meals or snacks. If you eat sweets on an empty stomach, you'll experience blood-sugar lows that trigger the desire for more sweets.
* Avoid becoming famished during shopping trips and while traveling. Carry protein-rich snacks such as nuts, cheese strips or hard-boiled eggs. These high-power foods are great when you feel your energy drop.
* Get enough sleep. When the body and mind are well-rested, cravings for carbohydrates often vanish.


Dr. Nancy Tice is a psychiatrist with extensive experience furnishing medical information and writing articles for online services. She did her medical training at The Albert Einstein College of Medicine in New York. She moderates her own support group called "Rx for Success."