Feeling hungry when on a diet?
It is not uncommon for people to complain about feeling hungry while on a diet.
Even after an important meal of the day, they still feel hungry and unsatisfied.
This can cause unwanted stress, and soon enough, you may feel like you cannot continue.
Why is this happening? If you follow a healthy diet, rich enough in nutrients, you should not feel this hollow inside.
Doctors offer a simple explanation. What you feel is not hunger, but your appetite acting up.
Appetite, as they put it, is a desire to eat, and not hunger. In other words, it is a psychological thing, and it can cause you to overeat, even if you are set against it.
The good news is that appetite is something that can be changed. Being in control is possible, and modifying your appetite is in your power.
What is the role of appetite?
Appetite is, as mentioned earlier, a psychological sensation that is triggered when we are satisfied with the food we eat.
Just thinking about having a certain type of food or drink can make you salivate.
That is not hunger, but your appetite demanding its rights.
There are certain things influencing appetite, like your genes and conditioning.
What happens when you crave a certain type of food is that your brain starts transmitting signals to your stomach muscles.
That is why you perceive it as hunger and not something else.
Your memory of experiencing pleasure when eating certain foods plays a role, as well.
That means conditioning, and conditioning can be changed. For instance, it’s hard to believe someone is hungry for candy, which is not rich in nutrients, but only in sugar and flavor.
Do not let your appetite get the better of you, and become the one in charge.
How is appetite not hunger?
Appetite is something rooted in your psyche and what happens there, while hunger is a real, physical effect that requires nourishment when needed.
How can you tell which one is which then? You only need to listen to your body.
Hunger manifests through rumbling in the stomach, and a sensation of weakness in the muscles.
The best thing to do is to give it some food right away. Not the same thing happens when your appetite dictates.
You are already full, but you feel like eating a little more. That drives you to the fridge, to grab something just to feed your appetite.
If you notice yourself craving for comfort foods, it means you are not hungry. You are just driven by your appetite.
Is it possible to change your appetite?
The answer is a sound ‘yes’. Appetite goes hand in hand with low glucose levels in the blood. This happens naturally every 4 hours during your waking hours.
That is why many people have 4 meals daily. Not everywhere people do the same, though. In the US, people are more used to 3 meals instead of 4.
What happens is that between lunch and dinner there is long period of time that remains uncovered.
That is when you start feeling like you are craving for snacks. Before dinner, you tend to load up on poor quality foods just to stave your appetite.
Despite your efforts for a healthy diet, you end up doing a poor job on the matter.
How many times should you eat daily?
The aforementioned example offers a quick explanation on how the human body and brain reacts to going without food for longer than needed periods of time.
To alleviate this issue, it is best to increase the number of healthy meals throughout the day, so you do not feel tempted to load up on snacks and junk food.
Experts advise to have around 5-6 smaller meals instead of 3 or 4.
To make this possible, surround yourself with light healthy snacks. Salads, for instance, are perfect for calming down appetite and reduce calorie intake.
Do not neglect the appeal of oatmeal cookies that satiate without providing too many calories.
Snacking on healthy foods is essential for a healthy diet, but also has a positive impact on your appetite.
Slowly, you will condition your appetite in a different manner, and it will not torment you with a constant wish for cookies and everything unhealthy.
Would you like to learn more about healthy weight management? You might find these articles interesting: Healthy Weight Management