Do you feel as if you’re always hungry? If so, you’re definitely not alone!
Of the many reasons why you might feel constantly hungry, the most obvious one is that you might truly be physically hungry. Perhaps your stomach is empty, your blood sugar has dropped sharply, or your hunger hormones (leptin, cortisol, estrogen, and ghrelin) are all revved up.
But at other times, what you’re experiencing might not be physical hunger; it may be a craving or an emotional trigger. These are common reasons why some of us eat too much, and they can be brought on by specific types of diets, stress, or other circumstances in your life.
It’s easy to mistake psychological hunger for physical hunger, so let’s look at how these two types of hunger differ. Then, I’ll share some tips on how to figure out which is which.
And, of course, I’ve included a very filling recipe that will most definitely take you out of the hunger zone!
Physically hungry vs. psychologically hungry
Your physical hunger is regulated by the body through your hunger hormones– as it should be. After all, you don’t want to be completely drained of fuel and nutrients over a long period of time! So, you’re programmed to seek food when your body physically needs it, such as when your stomach is empty or your blood sugar has plummeted.
Psychological or emotional hunger is eating to overcome boredom, sadness, stress, or a number of other emotions. It’s based on a thought or feeling, and it can happen when you see a great food commercial or smell something sumptuous wafting from a bakery. That type of hunger doesn’t result from an empty stomach or low blood sugar.
How to figure out whether you’re genuinely physically hungry
Stop and evaluate whether you really need to eat.
Will scarfing down that protein bar at the first sign of hunger necessarily help you? Probably not. You need to take the time to assess the source of the hunger pang–or whether it really IS a hunger pang. To do so, you have to…
Pay attention to where this hunger is coming from.
Can you actually feel or hear your stomach growling? Did you skip a meal? Have several hours elapsed since you last ate? Or are you seeing and smelling something divinely delicious? Perhaps you’re bored, sad, or stressed? Pay attention to all of these potential sources of hunger.
If your feelings are the reason why you’re hungry, then face them.
Acknowledge and observe how you’re feeling. It may be that those feelings need to be recognized and validated, even if they sound like they need food to calm them down. Try deep breathing, stretching, or going for a quick walk to release some of these emotions. These types of activities give your mind a chance to focus on something other than the feeling of hunger.
If you’re pretty sure that you’re physically hungry, hold on for a few more minutes.
Have a big glass of water. Now observe your hunger feeling for at least a minute. Really dig into the source of the feeling. It can be easy to jump to a conclusion, but that may or may not be the right one, so listen closely to your body and mind.
Now you can be fairly sure whether your hunger was from emotions, boredom, thirst, or actual physical hunger.
Looks like you’re really physically hungry!
If it’s truly physical hunger that you’re up against, feel free to eat healthy and nutritious food. In order to truly fill you up, the food you choose should be high in protein, fiber, good fat, and water. Eat slowly and mindfully. Chew well and savor every bite of your meal.
Rinse and repeat at the next sign of hunger.
Now you know the process to undertake to really suss out the source of your hunger pangs. You can discern between real hunger and fake hunger and act accordingly.
What’s next? A recipe that’s bound to please your palate and your gut–and leave you fully satisfied!
Recipe: Slow-Cooker Roast Beef and Potatoes
Serves 6
Ingredients
- 2 onions (slice them and then go to step 1 in the instructions before preparing the rest of the ingredients)
- 4 lb roast beef
- 1 lb potatoes, peeled and chopped
- 1 lb carrots, peeled and sliced
- 2 celery stalks, sliced
- 2 dashes dried thyme, sage, or parsley
- 2 cloves garlic, crushed
- 2 dashes salt and pepper
Instructions
- Place a layer of sliced onion at the bottom of the slow cooker. Put the lid on and turn to high; this will start caramelizing the onions while you wash and slice the rest of the ingredients.
- When all ingredients are ready, take off slow cooker lid and add meat and the prepared vegetables, garlic, herbs, and spices.
- Cook on high for 3-5 hours, or on low for 6-8 hours, or until done.
- Serve and enjoy!
Tip: Substitute different vegetables; for example, sweet potatoes in place of regular potatoes or parsnips instead of carrots.
References:
https://authoritynutrition.com/ghrelin/
http://www.precisionnutrition.com/dealing-with-mysterious-hunger
https://authoritynutrition.com/18-ways-reduce-hunger-appetite/
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