Ever find yourself standing in front of the fridge, wondering why you’re reaching for food when you’re not even sure if you’re hungry? Is it genuine hunger, or is it a craving sneaking in? Differentiating between the two can feel tricky, but mastering this skill can transform your relationship with food—helping you feel more in control and less guilty about your choices.
Hunger Vs cravings- Let’s break it down together!
How do I know if I’m hungry?
Hunger is your body’s natural signal that it needs energy, but many of us have lost touch with these cues. Dieting rules like “save calories for later” or “wait until lunchtime to eat” encourage you to ignore your hunger signals. Over time, this disconnection can leave you saying things like, “I never feel hungry” or “I’m not hungry for breakfast.”
When we lose touch with early hunger cues, we often don’t notice hunger until it’s extreme—at this point, your body is desperate for energy and starts craving quick sources like biscuits, sweets, or cake. Eating these foods quickly can leave you feeling overly full, frustrated, or out of control.
Signs of Physical Hunger:
- Reduced concentration
- Irritability or low mood
- Low energy levels
- Thinking about food
- A rumbling stomach (this is often a late sign)
For instance, if you skipped lunch, you might notice reduced concentration or a persistent thought about food as hunger sets in over the afternoon.
You’re likely physically hungry if:
- It’s been a while since your last meal (though you can feel hunger even shortly after eating).
- The feeling builds gradually over time.
Why do I crave food?
Cravings can stem from many sources. Sometimes, they’re triggered by external factors like smells, sights, or even advertisements—think of the irresistible smell of fresh bread from a bakery. In these cases, cravings often pass if you walk away or distract yourself.
Other times, cravings are emotional. Stress, sadness, or boredom can lead you to use food as comfort or distraction from the uncomfortable feeling. While comforting yourself with food isn’t inherently bad, it can become an issue if it’s your main way of coping, leaving underlying emotions unaddressed and creating a difficult relationship with food.
Signs of a Craving:
- Triggered by emotions (e.g., sadness, stress, or boredom) or environmental cues (e.g., adverts or someone else eating).
- Comes on suddenly and intensely.
- Focused on a specific food, often high in sugar, fat, or salt.
For example, If you feel stressed at work and immediately think of chocolate, this is likely a craving triggered by emotions.
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Understanding Emotional Cravings: Why We Turn to Food
Emotional cravings often stem from an attempt to soothe or distract ourselves from feelings we find hard to face. Stress, sadness, boredom, or even happiness can all trigger a craving for specific comfort foods, often those high in sugar, fat, or salt. These foods may provide a temporary sense of relief or pleasure, but the root emotional need often remains unmet.
Signs You May Be Experiencing an Emotional Craving:
- Eating in response to emotions, not hunger: For example, reaching for chocolate after a stressful meeting.
- Seeking specific “comfort foods”: Cravings for things like ice cream, crisps, or takeaways are common.
- Feeling a sudden, intense urge to eat: Unlike gradual hunger, emotional cravings feel urgent and pressing.
- Feeling unsatisfied after eating: You may feel guilty, regretful, or still emotionally unfulfilled after eating.
What’s Driving Emotional Cravings?
- Stress Response:
Stress triggers the release of cortisol, a hormone that can increase your appetite and make you crave high-energy, quick-fix foods. While eating these foods might provide temporary relief, it doesn’t address the stress itself.
- Emotional Comfort:
Food can act as a distraction from uncomfortable feelings like sadness, loneliness, or frustration. The ritual of eating something enjoyable offers a sense of control or comfort in an otherwise challenging moment.
- Unmet Needs:
Sometimes cravings reflect a deeper need, like rest, connection, or a break. For example, if you’re tired, you may crave sugar because your body is searching for a quick energy boost.
Emotional cravings aren’t something to fight against; instead, they’re an opportunity to understand what your body and mind truly need.
When Food Is the Right Choice
Sometimes, eating the food you’re craving is exactly what you need—and that’s okay! The key is to eat mindfully and enjoy it without guilt. If chocolate feels comforting after a long day, take the time to savour it. Be intentional, and remind yourself that one choice doesn’t define your overall relationship with food.
By understanding emotional cravings and what drives them, you can start to respond in ways that truly meet your needs—whether that’s reaching for your favourite snack with joy or finding alternative ways to care for yourself.
Should I eat if I am not physically hungry?
You might wonder if it’s wrong to eat when you’re not physically hungry. While overeating too often can affect your health, it’s perfectly normal and even healthy to eat for reasons other than hunger.
Social events, celebrations, or simply enjoying a treat are all valid reasons to eat. Restricting yourself can make cravings stronger and turn certain foods into “forbidden fruits,” increasing your desire for them (have you ever noticed how much you think about chocolate when you tell yourself you’re not allowed it!). By allowing yourself to enjoy all foods mindfully, you can strike a balance—respecting hunger and fullness but also indulging without guilt.
The Key: Making Conscious Choices
Instead of eating reactively or mindlessly, tune in to what you really want. This means being able to say yes to that slice of cake because you truly fancy it—or no, not because it’s “forbidden,” but because it’s not what you want in the moment.
How to tell if your healthy eating plan is actually a Diet in Disguise? – Read more
Tips to managing cravings
Addressing cravings is a step-by-step process, as they often stem from both physical and emotional needs. Here are some practical steps you can start today:
- Eat Regular, Balanced Meals: Staying fuelled helps prevent extreme hunger and gives your brain the energy to make thoughtful food choices. Aim for a balance of protein, healthy fats, and carbs, such as chicken salad with avocado and cous cous.
- Be Kind to Yourself: If you overeat in response to a craving, beating yourself up won’t help. Learn from it and move on.
- Pause and Reflect: When a craving strikes, take a moment to ask yourself if you truly want that food. If you do, eat it mindfully and enjoy every bite!
Get Curious: Explore what might be triggering your cravings. Ask yourself, “What do I really need right now?”
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