Cravings Aren’t the Enemy—Here’s How to Make Peace with Them

Let’s talk about cravings and how they can be managed while intermittent fasting. Not the mysterious, “why do I suddenly want a pickle with frosting?” craving (though those happen, too). I mean the mid-afternoon desire for chocolate, the salty urge that hits while watching TV, or the whisper of “sourdough bread with butter” that floats through your brain while you’re just minding your own business.

Cravings are a part of life—and they’re not the enemy.

Why We Think Cravings Will Just Disappear

When people start intermittent fasting, much of the time there’s an unspoken assumption (often fueled by marketers of fasting programs) that cravings will magically go away. That once you’re no longer eating all day long, your body will stop asking for cookies, chips, or a second helping of pasta. But here’s the thing—cravings and hunger aren’t the same thing. And while fasting can help lessen hunger, it doesn’t mean that your cravings magically vanish.

So where does the cravings-will-vanish assumption come from?

• We often confuse hunger with cravings. Fasting does help stabilize hunger hormones, but cravings are more about emotions, habits, and memory than they are about true physical hunger.
• We’ve heard fasting curbs appetite. And it does! But a smaller appetite doesn’t mean your brain won’t light up at the sight of a donut or your favorite granola.
• We hope fasting will “fix” our relationship with food. And while it can bring clarity and intention to the way we eat, cravings still pop up from time to time. The difference is how we respond.

Why We Crave in the First Place

Cravings can come from a lot of places. Sometimes they’re physical: your body is low on something, like magnesium or salt. Other times, they’re emotional: boredom, stress, nostalgia, or even joy can send you looking for something to eat.

Then there’s routine—cravings that pop up because your brain expects a treat at a certain time (thank you, ghrelin!). Kind of like your dog waiting by the food bowl at 6 pm. sharp, your brain says, “Isn’t this when we eat a cookie?”

Cravings aren’t a sign that you’re failing—they’re a sign that you’re human.

Why Giving In Can Actually Be a Win

Now here’s the part that goes against every old-school diet rule: sometimes, the best thing you can do is say yes to a craving. Not every time, not mindlessly, and not in excess—but with intention.

Why? Because saying no all the time builds tension. And when you finally say yes, it can often turn into a free-for-all. But saying yes—with structure—can break that cycle and bring pleasure back into eating.

So, if you know your eating window is coming, it’s okay to plan to have the thing you’re craving. That’s the beauty of the intermittent fasting lifestyle; you can build in both health and pleasure. Intermittent fasting isn’t about perfection or adopting an all-or-nothing mindset; it’s about structure with flexibility.

How to Navigate Cravings While Fasting

When a craving hits during your fast, here are a few tips to help you ride it out:

1. Pause + Breathe. Most cravings pass in 10–15 minutes. Pour a bubbly water, take a walk, delete old texts from your phone, or call a friend.
2. Note the Pattern. Do you always crave sugar at 10 am. or chips at 9 pm? Your body may be asking for routine, not food, which we know is due to ghrelin (learn how to retrain ghrelin here).
3. Get Curious. Ask yourself: Am I hungry, bored, tired, or stressed? Knowing the reason helps calm your mind while deciding what to do next.
4. Plan for the Crave. If the craving persists, plan to honor it in your eating window. It feels a lot better to say “I’ll have that later” than “I can’t have that at all.”

How I Personally Do It

When I first started fasting, I didn’t think much about cravings; I just figured I’d eat what I wanted during my eating window. But over time, I found what works best for me is keeping things simple and structured. I enjoy a square (or two) of dark chocolate after dinner almost every night. And because I’ve built in small treats that I really enjoy, I don’t crave them the way I used to. If I want something like granola with almond milk or a slice of cake, I usually save it for the weekend and fully enjoy it with no guilt or mental tug-of-war.

I’m not winging it or relying on willpower; I’m just choosing to enjoy things on my terms. And because I’m not constantly telling myself no, those cravings are quieter and less urgent. . .and a whole lot more satisfying when I do say yes.

Cravings Are Natural

You don’t have to fear cravings, outwit them, or out-discipline them. You just have to understand them. With a little compassion, a dash of planning, and a good cup of coffee, you can have your cake and eat it too.

What’s your most common craving, and how do you usually handle it? I’d love to know! Share in the comments below.