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.”
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.
But cravings aren’t just about biology.
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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.
“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.”
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.
Still, modern food culture can complicate things.
“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.
