Video Mediterranean chef says simple olive oil trick can help curb cravings Suzy Karadsheh, chef, author and founder of The Mediterranean Dish website, explains why incorporating generous amounts of olive oil can promote fullness and reduce reliance on ultra-processed snacks throughout the day.
That mid-afternoon urge to reach for something salty or sweet isn't just a lack of willpower — it's something many Americans experience every day.
Surveys have found that people report an average of two cravings daily, with urges peaking at about 3:45 p.m.
There are a few reasons why, health experts told Fox News Digital.
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"Most of us can relate to the afternoon crash or slump, and it's tied to a couple of key factors," North Carolina-based science communication consultant Megan Meyer, Ph.D., told Fox News Digital.
A light lunch, or skipping one altogether, can lead to a spike and drop in blood sugar, Meyer said, which "signals to the brain to seek out food — usually salty or sweet snacks — to stabilize blood sugar."
A light lunch, or skipping it completely, can cause a spike in blood sugar, which triggers "the brain to seek out food," a science communication consultant told Fox News Digital. (iStock)
Add in a natural dip in circadian rhythm and widespread sleep deprivation — both linked to increased cravings for high-calorie foods — and the late-afternoon snack attack starts to make sense, she said.
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"Food is so inherently personal and tied to experiences and emotion," Meyer said.
Stress, routines and even what's within arm's reach can shape what — and how often — we crave.
Cravings can be shaped by a person's environment, so someone surrounded by junk food is likely to crave those foods, an expert said. (iStock)
"I've also noticed that my environment really shapes my eating patterns," she said. "If I am surrounded by less healthy food options, I often crave those foods. When I remove them, those cravings tend to go away."
Rather than viewing cravings as something to fight, they can be useful signals, South Carolina-based registered dietitian nutritionist Lauren Manaker told Fox News Digital.
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"Cravings are a natural part of how our bodies communicate with us, often signaling a need for energy, comfort or specific nutrients," Manaker said.
"Rather than resisting them entirely, it's helpful to approach cravings with balance and acknowledge them without judgment."
"There's a lot of unhealthy expectations around food."
Instead, planning "satisfying, nutrient-dense meals and snacks throughout the day can help reduce the intensity of cravings, especially during that mid-afternoon slump," Manaker said.
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Cravings are a natural part of how the body communicates with the brain, a health expert told Fox News Digital. (iStock)
"There's a lot of unhealthy expectations around food," Meyer noted, pointing to the pressure of social media and so-called "influencer-worthy" meals.
A healthier approach is less about perfection and more about awareness.
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"Remember, honoring your hunger in a mindful way is an important part of maintaining a healthy relationship with food," Manaker said.
Peter Burke is a lifestyle editor with Fox News Digital. He covers various lifestyle topics, with an emphasis on food and drink.
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