7 Easy Steps to Crush Chocolate Cravings Forever By Nina Savelle-Rocklin, Psy.D.

Chocolate, known as the “food of the gods,” is a popular craving. Its rich flavor, smooth texture, and melt-in-your-mouth sensation are hard to resist. But our love affair with chocolate goes beyond taste. To overcome chocolate cravings, let’s understand the various factors—biological, psychological, and cultural—that fuel our desire for this sweet treat.

Understanding Chocolate Cravings
Chocolate cravings arise from a complex interplay of biology and psychology. While physical factors can influence these cravings, they're often intensified by our emotional connections to chocolate. If you frequently crave chocolate, there's likely a multifaceted reason behind it, which goes beyond simple hunger or taste preferences.

The Biology of Chocolate Cravings
We often turn to chocolate when we’re feeling down or stressed, and there’s some science behind why. Chocolate contains substances like phenylethylamine, theobromine, anandamide, and tryptophan, which can make us feel good. Phenylethylamine is linked to happiness and excitement. However, most of this chemical gets broken down before it affects our brain. Theobromine, related to caffeine, can give a slight boost but isn't strong enough to fully explain our love for chocolate.

The Nutritional Deficiency Theory
A common belief is that our bodies crave certain foods because of nutritional deficiencies. Since chocolate is rich in magnesium, iron, and antioxidants, some theories suggest that if our body lacks these nutrients, we might crave chocolate as a signal. However, chocolate isn’t the most efficient or healthiest source of these nutrients. Many other foods are more nutritious without the high sugar and fat content of chocolate.

Hormones and Chocolate Cravings
What about the link between chocolate and PMS? Dr. Julia Hormes, a clinical psychology professor, found that the idea of needing certain nutrients from chocolate during PMS didn’t hold up. Her research shows that those cravings are culturally driven. Advertisements often show chocolate as an indulgent treat for stress relief. This message suggests chocolate is a special treat for tough days, especially in cultures where many women are conscious about dieting and beauty standards. Yet in countries where chocolate is not considered a treat, women do not crave it during their cycle.

The Psychology of Chocolate Cravings
Chocolate cravings are influenced by emotional factors. Chocolate is associated with positive emotions and experiences, such as love, comfort, and reward. This emotional connection can trigger cravings as our minds seek to replicate these positive feelings.

When we crave chocolate, it may be a sign that we need comfort or more sweetness in our lives—not the kind that comes from sugar, but the sweetness of connection, love, and fulfillment. Chocolate cravings often stem from a mix of deprivation and habit. When we restrict chocolate or label it as 'forbidden,' we paradoxically increase its allure. This, combined with routine consumption at specific times or during certain activities, creates a powerful psychological association that can trigger intense cravings.

Chocolate as a Symbol of Love
Chocolate’s association with love and romance can be traced back to ancient civilizations. The Mayans and Aztecs, for example, considered chocolate a luxury and an aphrodisiac. They often used it in rituals related to marriage and fertility, establishing a symbolic connection between chocolate and love.

In the Victorian era, chocolate became a popular gift for lovers. Richard Cadbury, of the famous Cadbury chocolate company, was among the first to sell chocolates in heart-shaped boxes. This marketing strategy reinforced the association of chocolate with romantic love and made it a staple of Valentine’s Day celebrations.

Sweet Alternatives to Chocolate
Understanding that you reach for chocolate during times of stress, sadness, or boredom can help you cultivate new coping methods. Replacing the act of eating chocolate with healthier, more fulfilling alternatives can be beneficial.

Here’s how you can infuse your life with a deeper level of fulfillment.

1. Engage in Creative Expression: Creative activities allow you to express emotions and produce something beautiful, which can be incredibly fulfilling.

2. Foster Meaningful Connections: Building and nurturing supportive relationships provide comfort, joy, and a sense of belonging.

3. Pursue Your Passions: Identifying and pursuing your passions can bring purpose and excitement to your life.

4. Embrace the Arts: Immersing yourself in the arts can bring a sense of wonder and sweetness into your life.

5. Give and Receive Love: Love comes in many forms, from romantic relationships to the deep bonds we form with friends, family, and even our pets. The unconditional affection and loyal companionship of a pet can fill our lives with comfort and joy.

6. Engage with Nature: Nature has a way of soothing the soul and providing a sweet respite from the chaos of daily life.

7. Celebrate Small Victories: Celebrate the little moments and achievements to bring a sense of accomplishment and happiness.

Beat Chocolate Cravings Forever

To overcome chocolate cravings, get curious about why you crave chocolate. Cravings are emotional messages pointing to unmet needs in your life. Instead of turning to food, explore activities that bring true fulfillment. By tuning into your feelings and practicing self-care, you can develop a healthier relationship with both food and yourself.

By understanding the reasons behind our cravings, we can create lasting change. The journey to understanding and empowering ourselves is far more satisfying than any sweet treat can offer.

Dr. Nina Savelle-Rocklin is a renowned author and podcast host and one of the nation’s leading psychoanalysts known for the psychology of eating. Her signature message, “It’s not what you’re eating, it’s what’s eating ‘at’ you,” has resonated with hundreds of thousands of listeners from around the globe in 45 countries. As founder of The Binge Cure Method, she guides emotional eaters to create lasting food freedom so they can take back control of their lives and feel good in their bodies.
@dr.nina.psychoanalyst