Suzy Karadsheh, chef, author, and founder of The Mediterranean Dish website, believes that using plenty of olive oil in meals can help people feel full and cut down on ultra-processed snack cravings during the day.

For many Americans, that mid-afternoon urge to grab something salty or sweet has little to do with willpower.

It is a common experience that tends to hit hardest around the same time every day.

Surveys show that people have an average of two cravings a day, with the strongest one usually showing up around 3:45 p.m.

Here's What They're Not Telling You About Your Retirement

Experts have said there are a few key reasons why that happens.

Megan Meyer, Ph.D., a North Carolina-based science communication consultant, said the familiar “afternoon crash” ties back to a couple of main factors.

A light lunch or skipping it completely can cause a spike in blood sugar followed by a drop, Meyer said, which “signals to the brain to seek out food — usually salty or sweet snacks — to stabilize blood sugar.”

That blood sugar drop, combined with a natural dip in circadian rhythm and the effects of widespread sleep deprivation, can increase cravings for high-calorie foods and make the late-afternoon snack attack nearly inevitable.

This Could Be the Most Important Video Gun Owners Watch All Year

“Food is so inherently personal and tied to experiences and emotion,” Meyer explained.

Stress levels, daily routines, and the foods nearby can all influence what and how often a person craves something, she added.

“I’ve also noticed that my environment really shapes my eating patterns,” Meyer 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.”

Lauren Manaker, a South Carolina-based registered dietitian nutritionist, agrees that cravings aren’t simply temptations to be resisted. Rather, they can be valuable clues about what the body needs.

“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.”

She added that setting realistic expectations around food choices matters more than striving for perfection.

“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.

Meyer noted that modern food culture often complicates how people relate to hunger and craving, pointing to social media influences and “influencer-worthy” meals that create unhealthy expectations.

Cultivating awareness, both experts said, is far more effective than adopting rigid rules.

“Remember, honoring your hunger in a mindful way is an important part of maintaining a healthy relationship with food,” Manaker said.