Ever feel that irresistible urge for something sweet right around 4 PM? —maybe a chocolate bar, a biscuit, or a sugary chai. You’re not alone. This craving isn’t random; it’s deeply tied to your body’s natural rhythms and biochemistry.
Our body follows a circadian rhythm, a biological clock that regulates energy levels throughout the day. One of its natural dips happens mid-afternoon, usually between 2 PM and 5 PM, leading to fatigue and a strong craving for a quick energy boost.
After a carb-heavy lunch, your blood sugar spikes. Your pancreas releases insulin to bring it down — sometimes too quickly. This sudden drop in blood sugar triggers that classic sugar craving.
Cortisol, the stress hormone, is naturally high in the morning and declines as the day goes on. But under stress, it stays elevated — increasing insulin levels and sugar cravings, especially in the afternoon.
Sugar triggers dopamine (the “reward” hormone) and temporarily boosts serotonin (the “feel good” hormone). This makes you feel better — briefly. But it also trains your brain to keep wanting more.
Foods like white rice, bread, and sugary snacks cause a fast sugar spike and a quick crash — leading to more cravings.
Processed carbs digest rapidly and spike insulin. Fiber-rich carbs like dal, vegetables, and fruits digest slowly, keeping your energy steady.
Protein and good fats slow down digestion and stabilize blood sugar — that’s why snacks like nuts or peanut butter keep you full longer.
Eating fiber and protein early in the day helps maintain better blood sugar control all day — including at 4 PM.
Cravings are natural. But when you understand them, you can take control. Next time the 4 PM crash hits, reach for a protein- and fiber-rich snack — like peanut butter with jaggery on toast or roasted nuts. Your brain and body will thank you.
Your lunch may be high in refined carbs, causing a blood sugar crash. Add protein, fiber, and healthy fats to keep energy steady.
They reduce calories, but may still trigger cravings. Natural sweeteners like jaggery or dates are better.
Yes. Poor sleep affects hunger hormones, making you crave sugary foods for quick energy.
No. Fruits contain fiber and nutrients that slow sugar absorption and prevent crashes.
Yes. It contains protein, healthy fats, and fiber — all of which stabilize blood sugar. Look for natural peanut butter with no added sugar, or with jaggery.
