Most people think of hunger and appetite as being similar. After all, they’re both related to eating. In actuality, these terms differ and the difference between them can affect your ability to ability to control your weight. That’s why it’s important to know the difference.
Hunger versus Appetite
Hunger refers to the physical need to eat and is a response to a drop in blood sugar and energy levels. It’s usually associated with stomach contractions we refer to as “hunger pangs.” These “pangs” sometimes cause your stomach to rumble and growl. Appetite hormones like leptin and ghrelin and the hypothalamus in the brain are also involved in producing the physiological sensation of hunger.
Unlike hunger, which is a physical need, appetite is the emotional desire to eat. Appetite can be present in the absence of hunger. Why is this important? If you’re not able to distinguish between true physical hunger and appetite, you’re likely to make the wrong food choices and take in too many unplanned calories.
Why You Eat When You’re Not Hungry
Appetite is a powerful thing. How many times have you felt comfortable and satisfied until someone passed around a box of just-baked doughnuts or put a plate of warm, crispy French fries in front of you? The sight and odor of those hot and crispy fries rekindled your desire to eat despite the fact that you weren’t physically hungry. In this case, eating French fries or doughnuts made you “feel good.”
Sometimes people eat to satisfy an emotional need. They turn to snacks to avoid thinking about a problem they’re having at home or work or to get a mental pick-me-up. Some people also eat out of boredom. This type of emotional eating typically involves cravings for certain types of foods, especially ones that are high in processed carbs. When you’re eating to relieve true hunger, your brain is focused on easing your hunger pangs, and you’re willing to eat whatever’s available. You’re not going to be picky about what you eat if you’re truly hungry.
Hunger versus Appetite: The Importance of Recognizing True Hunger Cues
Eating something every time you have an emotional desire to eat typically causes you to take in too many calories and eat the wrong types of food. It’s doubtful you’re going to have a strong emotional craving for broccoli. That’s why it’s important to distinguish between hunger and appetite. How can you do this? Train yourself to recognize cues that you’re truly hungry and not eating to satisfy emotional needs.
When you have the desire to head to the refrigerator for an unplanned snack, ask yourself these questions before opening the refrigerator door:
How hungry are you? Rate your hunger on a scale of 1 to 5. If you’re not a 4 or 5, you’re eating out of emotion or boredom.
Are you thirsty instead of hungry? Some people confuse thirst and hunger signals. Drink a glass of cold water before deciding whether to eat.
Are you eating out of boredom? If you think you are, take a brisk walk, call a friend or do something else that’s mentally stimulating instead of opening the refrigerator door.
Are you craving a particular food? This is almost surely a sign that your desire to eat doesn’t stem from true hunger. Ask yourself whether a food you don’t typically crave like spinach or broccoli sounds appealing. If not, you’re not truly hungry.
Take Steps to Keep Hunger at Bay
If you eat regularly throughout the day, hunger should rarely be a problem. When you eat five or six small meals, it controls hunger better than eating two or three larger ones. Add more fiber-rich foods to your diet, and eat lean protein at every meal. Fiber and protein stabilize blood sugars and prevent hunger. Keep a water bottle with you during the day, and sip on it to avoid dehydration, which can also increase your desire to eat.
Appetite versus Hunger: The Bottom Line?
Learn to recognize hunger cues and when you’re eating out of boredom or to satisfy an emotional need. Doing this will help you avoid emotional snacking and unnecessary calories.
References:
Asian Food Information Center. “Appetite – Learning to Stay in Charge”
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