Distinguishing hunger from food cravings: a guide
Dr. Aileen Alexander, a renowned women's health and weight loss expert, TEDx speaker, and medical doctor, encourages people to be curious about the food their bodies are calling for. Her method, known as intuitive eating, aims to reconnect individuals with their hunger and satiety signals.
Distinguishing Hunger from Emotional Cravings
To differentiate between real hunger and food cravings caused by emotional needs or stress, there are several key distinctions. Real physical hunger develops gradually, while emotional hunger or cravings appear suddenly and intensely. Physical hunger is felt as physical sensations such as stomach growling, low energy, or light-headedness, signaling a physiological need. Emotional hunger, on the other hand, is driven more by the mind and feelings rather than bodily cues.
Physical hunger is open to a variety of foods and can be satisfied with balanced meals. Emotional cravings, however, are often very specific, usually for comfort foods high in sugar, fat, or salt, and these cravings persist even after eating. Physical hunger is satisfied once enough food has been eaten, leading to contentment. Emotional eating often leaves you feeling unsatisfied, guilty, or emotionally empty even after eating.
Physical hunger comes from the body's need for energy, while emotional hunger is an attempt to cope with feelings such as stress, boredom, sadness, or anxiety.
Practical Application of Intuitive Eating
A practical way to apply this differentiation, aligned with intuitive eating principles, is to pause before eating and ask yourself: “Am I truly hungry?” If the answer is no, consider whether emotions or stress might be driving the urge to eat.
Additional Indicators
Chronic stress can increase cravings for rewarding foods because they trigger dopamine release, reinforcing emotional eating patterns. Lack of sleep can disrupt hunger hormones, increasing cravings and diminishing the ability to distinguish true hunger from emotional urges. Emotional hunger often requires addressing underlying feelings rather than fulfilling a physiological need, meaning non-food coping mechanisms (e.g., walking, socializing, listening to music) can help interrupt emotional eating cycles.
The Intuitive Eating Journey
Learning to eat intuitively is not always a straightforward process and will involve trial and error. However, building awareness of these signals through mindful questioning helps foster a healthier relationship with food.
Dr. Aileen Alexander offers a 12-week program for women interested in intuitive eating, beginning with a complimentary consultation. There are also books available on the subject of intuitive eating, coined by two dietitians.
In summary, key signs of emotional vs. physical hunger include the speed of craving onset, type and specificity of foods desired, satisfaction after eating, and the presence of emotions or stress triggers. Tuning into hunger signals is difficult, especially given that diets often teach people to ignore these signals. However, with practice and patience, intuitive eating can help individuals develop a healthier and more fulfilling relationship with food.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6144369/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6483617/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6807847/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315998/ [5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6957237/
- Dr. Aileen Alexander's method of intuitive eating, which encourages people to reconnect with their hunger and satiety signals, can be beneficial for weight loss, nutrition, and overall health-and-wellness.
- By understanding the difference between physical hunger and emotional cravings, individuals can make informed decisions about their weight loss plan and overall nutrition, thus promoting wellness.
- Yoga, fitness-and-exercise, and mental-health practices are often combined with intuitive eating to foster a holistic approach to women's health, ensuring a balanced lifestyle.
- In her 12-week program for women, Dr. Aileen Alexander emphasizes the importance of nutrition and women's health, helping participants develop a healthier relationship with food and their bodies.
- Research supports the benefits of intuitive eating on mental health, as it can help individuals manage stress, reduce feelings of guilt related to eating, and promote overall well-being.
