What is Hunger?
Hunger is a primeval response which we experience numerous times during the day.
The feeling of hunger is our bodies emotion when it is in the pursuit of energy (calories) required to support our body to move, breathe and to carry out hundreds of further essential tasks.
This at times may result in our tummies rumbling or generating further sensations/feelings that notify us that we need subsistence to perform.
It is common that we recognise hunger about 4 to 5 hours after eating a meal, but this varies person to person, day to day, as the food you eat can be more or less nutritious and sustaining.
For example your last meals calorie count, the ratio of Macro and Micro Nutrients and your bodies response to the food.
Knowing your hungers!!
Are you hunger where your emotion is accompanied by the physical sensations, including feeling light-headed or tummy rumbles, which are caused by the digestive tract releasing 'Ghrelin' the 'hunger hormone'. Ghrelin signals the brain to increase the production of stomach acids, preparing the body to receive and digest food. Once you have eaten and your body is satisfied you stop producing ghrelin at this time.
Or is your hunger feeling caused by not hunger at all, but by thirst, as you are dehydrated. thirst always should be your first consideration, and your initial response should be to have a drink, waiting 20 minutes and see if the feeling resides.
or is it external hunger caused by appetite, due to a desire to eat, which is created by seeing or smelling delicious foods, cooking, baking or being served. External hunger can also be generated by emotions of happiness, anger, grief, upset, stress, boredom, fatigue...
Staying in control.
By reducing our refined carbohydrates, which are often high in calories but low in nutritional value, and increasing our whole carbohydrates (Fibre/Vegetables) and Proteins which have a greater nutritional value, we will stay fuller for longer, reducing our ghrelin levels, in time we will reach satiety eating smaller portions, in turn supporting our weight loss journeys.
The key to success is acknowledging your hunger, is it hunger or is it appetite. Only honor your hunger by feeding your body the nourishment it needs to be healthy, strong and satisfied, ignore the appetite - I know its easier said than done.
Resources:
https://www.dietdoctor.com/low-carb/hunger
https://www.weightwatchers.com/uk/article/manage-your-hunger
https://food-guide.canada.ca/en/healthy-eating-recommendations/be-mindful-of-your-eating-habits/hunger-cues/