Fake Hunger: How to Distinguish and Resolve it From Real Hunger
“When I’m stressed, I crave spicy food.”“Sweet treats comfort me when I’m feeling down.”“When I feel empty inside, munching on crunchy snacks helps lift my mood.”It’s called “false hunger” when hunger strikes even when you’re not actually hungry. Let’s take a closer look at distinguishing and resolving false hunger from true hunger, including exploring the causes behind false hunger.Resolving False HungerThe first step in resolving false hunger is to ensure an adequate amount of sleep. Sleep deprivation is one of the main causes of false hunger, as our brains naturally seek to replenish energy through food. Therefore, getting enough sleep is crucial.Additionally, maintaining regular eating patterns is essential. Especially when feeling the urge to eat something, understanding the situation in which you feel that way can help you find more specific solutions.Overcoming Triggers that Cause False HungerFirstly, it’s important to identify what the specific trigger is that brings certain foods to mind. The term “trigger” originally comes from shooting terminology, referring to the ‘trigger of a gun’, but in our context, it means ‘any stimulus that influences our thoughts and behaviors’.
For example, triggers that induce false hunger can be encountering the tempting smell of bread in a bakery on the way home from work or being persuaded to eat instant noodles cooked by family members. There are countless triggers for false hunger! Triggers > Impulses > Awareness > ActionOur thoughts typically lead to actions through triggers, and understanding the types of triggers along with their corresponding coping strategies can help reduce impulsive eating due to false hunger. Shall we delve into this in more detail?Ways to Eliminate False Hunger1. Remove environmental triggers that stimulate myself
Make a list before grocery shopping to reduce unnecessary purchasesHide or organize unhealthy treats out of sight to curb impulse eating2. Control psychological triggers that affect my mind
When feeling empty, think of healthy vegetables firstIf still feeling hungry, opt for healthy treats readily available3. Manage social triggers from surroundings and people
Declare dietary intentions to family, friends, and colleagues in advance and seek their supportDistinguishing False HungerSometimes, despite feeling full, we find ourselves eating more or consuming food due to stress even when we're not physically hungry. This experience is common, where we eat not out of physical hunger but due to emotional emptiness. To distinguish between real hunger and false hunger, we can use the “vegetable test”!False Hunger vs Real HungerVegetable Test First, think of a vegetable when you think of food.
① If you think you should eat the vegetable that came to mind = True hunger
② If you don’t feel like eating the vegetable that came to mind = There’s a high chance it’s false hunger.
What is “real hunger”? This refers to the response that occurs when our body experiences a shortage of nutrients to be used as energy sources, leading to a drop in blood sugar levels. At this point, hunger arises as insulin and leptin, hormones responsible for regulating blood sugar, decrease. This type of hunger is an important signal for supplying the body with the necessary nutrients and energy. Ignoring this signal can actually be detrimental to health.Then what is “false hunger”? False hunger refers to feelings of hunger experienced even when there is no shortage of nutrients available to be used as energy sources by the body. This is mainly caused by stress, emotional changes, psychological anxiety, etc., and can also manifest as strong carvings for specific foods.Causes of False HungerSo, what are the reasons behind these false hunger cues? According to research findings, emotions play a significant role in influencing our eating habits. [1] Feelings of loneliness, sadness, fatigue, and other negative emotions can lead to increased food consumption. Interestingly, when individuals perceive themselves to be on a diet, these emotions may prompt them to eat even more than usual.Have you ever made a firm decision not to eat a particular food because you are on a diet? Such resolutions often end up being short-lived. You might start thinking, “Oh well, just this once won't hurt,” and end up eating the forbidden food anyway. This can lead to a vicious cycle of guilt and stress, perpetuating negative emotions. Instead of thinking, “I’m on a diet, so I absolutely can’t eat this food,” try changing your mindset to, “I can control my appetite.”Tips for Dealing with False Hunger in Daily LifeCreating a List to Improve Your MoodWhen feeling under the weather, it’s easy to make impulsive food choices. Having alternative actions previously written down for stressful situations can lead to better decisions in times of crisis. For instance, drinking a glass of water first, taking a trip to the restroom, getting up for a stretch, or taking deep breaths.Recording Situations Where False Hunger is FeltTo better understand your emotions, it can be helpful to verbally express or write down your current situation and mood(emotions) in detail. This simple act can act as a pause button. For example, saying or writing, “I worked overtime today, so I feel very tired and depressed. I want to improve my mood and boost my energy.” Naturally, this can help identify other actions that can improve your mood.
False hunger can lead to unconscious overeating, resulting in weight gain and health issues. Therefore, it's important to distinguish between false hunger and true hunger and manage them appropriately, not only for dieting but also for long-term health. Including directly controlling triggers and incorporating lifestyle tips, I encourage you to handle false hunger more wisely!References
[1] Kooiman, J., van de Peppel, W. R., Sijpkens, Y. W., Brulez, H. F., de Vries, P. M., Nicolaie, M. A., Putter, H., Huisman, M. V., van der Kooij, W., van Kooten, C., & Rabelink, T. J. (2015). No increase in Kidney Injury Molecule-1 and Neutrophil Gelatinase-Associated Lipocalin excretion following intravenous contrast enhanced-CT. European radiology, 25(7), 1926–1934.