17/09/2021
Hunger is a response to a need.
But , which kind of need …?
Physiological, social, emotional, psychological ... there are several reasons that induce us to eat.
When hunger becomes continuous and compulsive, either you have been in great energy deficiency for a long time or, more likely, you confuse it with appetite (impulse to eat but not for reasons of energy deficiency).
Where does emotional eating come from?
- anxiety, depression, stress;
- few hours of sleep or of poor quality (awakenings, not deep sleep):
pregnancy;
- too sudden weight loss, unregulated diet.
One of the reasons for consuming more ultra-processed foods (UPFs): packaged snacks, ice cream, chocolate, spreads-cream, etc ... is because they are all hyper-palatable, practical, fast foods, with attractive packaging, with many ingredients and very cheap.
Due to their characteristics, you are driven to eat faster (increased eating rate) than you would by consuming the same calories from healthier and less energetically dense foods.
Many calories are therefore consumed in a short time: the satiety signal arrives late or is not perceived, despite the large amount of energy consumed and the need to eat more arises to be able to satisfy hunger. On the one hand, satiety is not satisfied, on the other many calories are ingested - "empty" calories: the energy intake is high but the useful nutrients are few.
WHAT TO DO TO REDUCE OR AVOID EMOTIONAL HUNGER ATTACKS ?
First and foremost try to have a balanced diet, in terms of food quality, quantity and habits. It is always recommended to get help from a proper nutritionist , DIY usually doesn’t do much of a good job.
- Before heading to the kitchen and open the fridge take 1 minute of awareness, think about “ here and now “
- Ask yourself : do my body really need this food ?
- Do something else : find something active to do, so the brain will be distracted by this and not take by hunger : take a walk, do the garden, bike, take to wash the car.
- Try, if possible, to reduce / resolve the stressful factors of your day (work, family, etc )
- Start by shopping and keep a few palatable foods at home, so as to be less attracted to wanting to eat something very caloric and not very satiating.
- Drink sugar-free water, tea or herbal tea: the feeling of hunger can be confused with that of thirst.
- Make sure you get a good number of hours of sleep and quality sleep.
Furthermore, one way to be less hungry is to be more satiated and satisfied with what you eat: it is recommended to chew well and slowly or to introduce vegetables before the rest of the meal to allow time for the signals to be transmitted and processed by the hypothalamus and increase the sense of satiety.
Andrea 0543422305
