Dr. Karan Rajan, a UK-based surgeon and popular health educator, has shared six practical strategies that may help people control unhealthy food cravings and improve their eating habits throughout the day.
In a recent social media post, Dr. Rajan explained that cravings are not always caused by hunger alone. Factors such as poor sleep, blood sugar fluctuations, dehydration, stress, and irregular eating patterns can all influence the body’s urge to snack on sugary or high-calorie foods.
His advice quickly gained attention online as many people struggle with overeating, emotional eating, and constant snacking in fast-paced modern lifestyles.
1. Eat More Fiber and Protein
According to Dr. Rajan, meals rich in fiber and protein can help people feel full for longer periods, reducing the urge to snack unnecessarily.
Fiber slows digestion and stabilizes blood sugar levels, while protein increases satiety hormones in the body.
Foods he recommended include:
- Eggs
- Greek yogurt
- Lentils
- Beans
- Chicken
- Fish
- Oats
- Vegetables
- Nuts and seeds
He noted that balanced meals can prevent sudden sugar spikes and crashes that often trigger cravings later in the day.
2. Drink Sparkling Water
Dr. Rajan suggested sparkling water as a useful alternative for people who constantly crave sugary drinks or snacks.
The carbonation may help create a feeling of fullness, while flavored sparkling water can satisfy the desire for something sweet without adding excessive calories or sugar.
Health experts also emphasize that staying hydrated is important because dehydration is sometimes mistaken for hunger.
3. Coffee May Help Reduce Appetite
The surgeon also highlighted coffee as a possible appetite-control aid when consumed in moderation.
Caffeine can temporarily suppress hunger in some individuals and may improve alertness and focus, reducing mindless eating caused by fatigue.
However, experts warn against excessive caffeine intake or loading coffee with sugar-heavy syrups and creamers, which can cancel out the benefits.
4. Structure Meal Timings
Another major recommendation from Dr. Rajan was maintaining consistent meal schedules.
Irregular eating habits can confuse hunger signals and lead to overeating later in the day. Eating meals at predictable times may help regulate appetite hormones and energy levels.
Nutrition specialists often recommend avoiding long gaps between meals, especially for people prone to binge eating.
5. Prioritize Uninterrupted Sleep
Dr. Rajan stressed that poor sleep is strongly linked to increased cravings, especially for sugary and processed foods.
Lack of sleep affects hormones like ghrelin and leptin, which control hunger and fullness. Sleep deprivation can also increase stress hormones, making high-calorie comfort foods more appealing.
Most adults are advised to get between seven and nine hours of quality sleep per night.
6. Manage Blood Sugar Spikes
A recurring theme in Dr. Rajan’s advice was avoiding rapid blood sugar fluctuations.
Highly processed foods and sugary snacks can create quick energy spikes followed by crashes, often leading to more cravings shortly afterward.
He encouraged people to choose whole foods, balanced meals, and slower-digesting carbohydrates to maintain steady energy throughout the day.
Growing Focus on Preventive Health
The advice comes amid growing global concern over obesity, diabetes, and unhealthy eating habits. Health professionals increasingly emphasize preventive lifestyle changes rather than relying only on strict dieting trends.
Dr. Karan Rajan is widely followed online for sharing simple medical and nutrition-related guidance in an accessible format for the general public.
Experts say that while occasional cravings are normal, developing healthier daily habits can significantly improve long-term physical health, energy levels, and overall well-being.
