Hunger Games

Were you actually hungry the last time you ate?  This is an important question to ask yourself because there are a few reasons why we eat, and if hunger is not one of them you may want to think about how hungry you really are - especially if you are watching your weight.  Did you know that the ability to recognize hunger is a characteristic of those who are at a healthy weight.  If you need some help in this department, you can use this guide the next time you are thinking about eating.

Starving & Ravenous:  You most likely have a headache or feel shaky and light-headed.  Try to avoid this as you tend to make poor choices when you're this hungry.  Plus, you eat more and our stomachs are no larger when we're at this stage.  You can curb this feeling by just taking a few bites of something, then pause for something healthier.

Noticeably Hungry:  You will notice hunger pangs, growling or an empty feeling in your stomach.  In addition, your mood and concentration start to shift.  This is a good time to eat because you are still in a place where you can control yourself from overeating.

Slightly Hungry:  You are sort of hungry, you may start to feel a "rumble" in your tummy.  This is a sign that you will want to eat soon.  But, before you eat try drinking a glass of water to see if you were simply thirsty.  Lastly, if you're only slightly hungry then you need only a bit of food.

Not Hungry or Full:  This mean you are comfortable and need no food.  If you're reaching for something then ask yourself if you're feeling frustrated, lonely, anxious/angry, or bored (F.L.A.B.).  If that's the case then you are dealing with an emotion and need to address it with something other than food. Also, are you used to eating because you've set yourself to an eating schedule? If that's the reason and you're not really hungry say out loud to yourself, "I'm not hungry, but I'm going to eat this anyway."  Doing this will force you to think twice, which may allow you to avoid eating, or at least wait until a time you actually are hungry.

Pretty Full:  You can feel that your stomach is full, but not overly.  This is an indication that you need no more food and a good place to stop eating.  A good habit to incorporate is to pause throughout your meal to check and see if you are hungry.  If you're full, stop. It's that simple.  Remember, you can always eat more later.  You can also try using smaller plates if overeating has become a habit.

Overstuffed:  You have eaten too much, you're uncomfortable.  Usually, you feel tired as well.  If this is a habit try slowing down when you eat by putting your fork down in between bites.  And, make sure you eat your meals at a table so you can focus on the meal itself.  Before getting seconds wait a few minutes to see if you're actually hungry.

Here are some ways to keep yourself full:  
1. Fiber - Include beans, peas, and whole grains in your diet.  These foods contain fiber which provide bulk and slow digestions.
2. Protein - Eat 25 grams or about 4 ounces of protein at each meal. This will help balance out feelings of hunger if carbohydrates were eaten alongside your meal.
3.  Healthy Fats - Try adding fatty fish, nuts, seeds, and avocados to your diet.  The healthy fats in these foods prevent an insulin spike, and keeps you feeling full longer.
4. Broth-based Soups - The water content of broths, as well as other foods like fresh fruits and vegetables add volume in your stomach and make you fuller sooner.
5.  Full-fat Dairy - The fat keeps you full, and faster.  That's why even though they have more calories than their low-fat counterparts you will probably eat less of the full-fat version.

Reference:  EatingWell, March/April 2017, Taming the Beast (pp. 28-29).