Hungry For More? Which Type Of ‘Hunger’ Are You Experiencing – Physical Or Emotional?

Hungry for more? which type of hunger are you experiencing- physical or emotional. Contrary to today’s diet culture, it’s OK to be hungry! 

It doesn’t mean that you don’t have the willpower to stay away from unhealthy foods. It’s just the body’s natural signal that it needs food for energy and fuel.

It is physical hunger – the signal that is sent via the vagus nerve from your stomach to your brain, due to fluctuating levels of ghrelin, the hunger hormone. 

It’s also typically accompanied by feelings of emptiness in your stomach, rumbling sensations, and growling noises.

Or is that the whole hunger story? Which Type Of hunger Are You experiencing–

Psychological & Emotional Hunger: how are they different from Physical Hunger? Which Type Of Hunger Are You Experiencing–

Psychological hunger is not caused by an actual need for food to survive. 

It’s driven usually out of habit. After all, you’re feeling emotional or upset because you know that certain foods taste good, and then there’s the “fun factor” – like when you see others eating food around you!

This type of hunger comes down to having a strong desire to eat, which shows us the sheer power that the mind can exert over our actions. 

However, it’s easier said than done to just fighting all urges to eat, especially when we’re feeling stressed or when we find food appealing! 

Emotional hunger can then be considered a subtype of psychological hungry.

SIGNS THAT YOU’RE AN EMOTIONAL EATER

Let’s face it – we all want to be happy! So, when you’re “emotionally hungry,” what you’re craving is a hefty dopamine release. 

Dopamine is a neurotransmitter that’s triggered when you receive some of the rewards – and it’s a chemical reaction that your body repeatedly craves. No wonder it’s called the “feel-good neurotransmitter”!

However, emotional eating is not a matter of a person lacking self-discipline or needing to eat less necessarily.

Here are some telltale signs that you have emotional triggers that may be causing you to eat, rather than physical hunger:

→ Comes on suddenly and feels urgent

 – Whereas physical hunger comes on more gradually

→ Causes specific cravings – usually for fatty and or salty foods, like pizza, chocolate, ice cream, and baked goods

 – Whereas with physical hunger, you tend to gravitate toward a variety of foods

→ Eat more than you would; often feel uncomfortably full; don’t usually feel satisfied after eating.

 – When satisfying physical hungry, you get the feeling of being full and tend to listen to your body’s signals to stop eating

→ Leave you feeling guilty and ashamed.

 – When eating from physical hunger, negative feelings do not usually follow

4 WAYS TO COPE WITH EMOTIONAL EATING

1. Identify your triggers. 

 This key – you must come to understand the ‘why’ underneath your emotional eating, for example, stress (hello Cortisol!), habit, fatigue, social pressures, etc.

2. Substitute alternate positive behaviors for negative emotional drivers. 

 Learn to recognize your emotional needs and fill them in non-food ways

3. Eat well + mindfully. 

 Not only should you keep the healthiest possible food options on hand in the fridge and pantry, but consider adopting a more intuitive, mindful approach to eating. (hunger)

4. Get support! 

 Find a health & nutrition practitioner who specializes in emotional and disordered eating to help you uncover the reasons WHY you engage in this eating behavior and can help you cultivate a healthier relationship with food.

RECIPE

What could be simpler or healthier than tossing together a few whole food ingredients? It takes only 5 minutes and no cooking either!

Snack Lovers Trail Mix

Raw (or soaked & lightly roasted), unsweetened, unsalted, and organic are your best choices for each ingredient, where possible.

Combine the following:

– 3- parts each seed & nuts

Seeds: Coconut flakes/ribbons, sunflower &/or pumpkin seeds

Nuts: Almonds, walnuts, hazelnuts &/or cashews

– 2- parts each dried fruit & chocolate

Dried fruit: Raisins, cranberries, goji berries, chopped apricots &/or dates

Dark chocolate chips or chunks (dairy-free, low sugar)

Mix thoroughly and store in a sealed container in a cool, dry place. 

One serving = ¼ cup or a cupped handful.

MADE WITH LOVE & GOOD INTENTION

Let me know in the comments:

what are your coping mechanisms with emotional eating?

REFERENCES

Physical or Psychological Hunger?

Healthline: