Leena Watts
Feeling hungry when starting a new diet is a common experience. Hunger is a biological mechanism designed to keep us alive, and our bodies interpret hunger in various ways. For example, thirst can often be mistaken for hunger, and our previous eating habits can confuse our hunger signals. When starting a new diet, it is normal to feel hungry as your body adjusts to consuming fewer calories. However, it is important to listen to your body, and if you are constantly hungry, you may need to adjust your diet or consult a medical professional.
| Characteristics | Values |
|---|---|
| Hunger | A biological mechanism designed to keep you alive |
| Feeling hungry on a diet | It is normal to feel hungry when starting a diet |
| Extreme hunger | The medical term for extreme hunger is polyphagia |
| Hunger and thirst | Our bodies often interpret hunger for thirst |
| Hedonic hunger | Motivates you to eat energy-dense foods that are tastier than they are healthy |
| Homeostatic hunger | Signalling for nutrition, which the body needs to grow and maintain normal functioning |
| Hunger and sleep | People who don't get enough sleep tend to feel hungrier and crave more sugary, less nutrient-dense foods |
| Hunger and medication | Some drugs can make you want to eat more than usual, e.g. antihistamines, antidepressants, steroids, and diabetes medicines |
| Hunger and health | If you feel hungry all the time, it could be a sign of an underlying health issue |
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What You'll Learn
It's normal to feel hungry when eating fewer calories
Hunger is a biological mechanism that is designed to keep you alive. Your body relies on food for energy, so it is normal to feel hungry if you don't eat for a few hours.
If you are starting a diet, it is normal to feel hungry, especially when you are eating fewer calories. Your body is adjusting to the change in caloric intake, and it takes time for your stomach and appetite levels to adapt. This is further influenced by genetics, aging, and other lifestyle factors such as diet, exercise, sleep, and stress.
While it is normal to experience hunger, it is essential to distinguish between true physiological hunger and eating out of distraction or boredom. Before eating, pay attention to your stomach and use a hunger scale to gauge whether you are genuinely hungry. If you are, opt for nutritious, filling foods that are high in fibre and protein, such as healthy fats, fibre, and protein-rich foods. These will help you feel more satisfied and maintain energy levels.
Additionally, staying hydrated can help curb hunger. Our bodies sometimes interpret hunger for thirst, so having a glass of water before a meal may help you feel full while consuming fewer calories. Getting adequate sleep is also important, as sleep deprivation can increase feelings of hunger and cravings for sugary, less nutrient-dense foods.
Remember, if you are feeling constantly hungry, it is important to listen to your body and make adjustments to your diet plan. Consult with a healthcare professional or registered dietitian to ensure you are meeting your energy needs while losing weight in a healthy way.
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Hunger is a biological mechanism to keep you alive
Hunger is a biological mechanism designed to keep us alive. According to the Ohio State University Wexner Medical Center (OSUWMC), hunger is a complex process that is regulated by the brain and several hormones. The body relies on food for energy, so it is normal to feel hungry if you don't eat for a few hours.
The "hunger hormone", ghrelin, is a key hormone in this mechanism. It signals the hypothalamus in the brain when you are hungry. Hunger is the body's way of telling you to eat and get the required energy. This is known as homeostatic hunger. However, it is important to distinguish between true physiological hunger and eating out of distraction or boredom.
The hunger scale can help determine when to start or stop eating. Before eating, take a minute to focus on your stomach and use the hunger scale to assess your hunger levels. If your hunger ranks high on the scale, opt for nutrient-dense foods that will satisfy you more than something high in calories but low in nutrients. For example, a 200-calorie candy bar will leave you hungrier in an hour than eating 200 calories' worth of mixed nuts.
Additionally, sleep plays a role in hunger. A study found that people who don't get enough sleep tend to feel hungrier and crave more sugary, less nutrient-dense foods. Emotions like anger, loneliness, stress, and boredom can also lead to hunger. If you feel hungry, try having a glass of water and waiting 10 to 20 minutes to see if the hunger subsides, as thirst can sometimes be misinterpreted as hunger.
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Extreme hunger is called polyphagia and you should see a doctor
It is normal to feel hungry when starting a diet. This is because your body is adjusting to consuming fewer calories. However, extreme hunger that may be described as insatiable is called polyphagia, and it could be a symptom of an underlying medical condition.
Polyphagia, or hyperphagia, is the medical term for excessive or extreme hunger. It is characterised by hunger that persists despite eating more food or eating more regularly than usual. This is different from having an increased appetite after exercise or physical activity, where your hunger levels will return to normal after eating.
There are several conditions that may cause polyphagia, including hypoglycaemia, hyperthyroidism, premenstrual syndrome, anxiety, and depression. One of the most common causes of polyphagia is diabetes, particularly type 1 and type 2 diabetes. In people with diabetes, the body cannot produce insulin or use it effectively, leading to high blood glucose levels. As a result, the body cannot convert food into energy efficiently, causing an increase in hunger that is not satisfied by eating.
If you are experiencing extreme hunger, it is important to consult a doctor. They will take a detailed medical history and may perform blood tests to rule out any suspected causes, such as diabetes or thyroid dysfunction. Treatment for polyphagia will focus on addressing the underlying cause. Maintaining a healthy lifestyle, including proper sleep habits and diet, can also help control excessive hunger.
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Thirst can be interpreted as hunger
It is normal to feel hungry when starting a diet, especially when your body is adjusting to a lower calorie intake. However, it is important to distinguish between hunger and thirst, as thirst can sometimes be misinterpreted as hunger.
Research suggests that individuals who are obese may have a harder time staying hydrated, and thus may be more likely to eat when they are actually thirsty. This can contribute to a positive energy balance, especially if they choose energy-dense foods over hydrating options. Furthermore, the near-constant availability of food and drinks, as well as social situations that encourage consumption, can make it challenging to distinguish between hunger and thirst cues accurately.
To address this, it is recommended to focus on staying hydrated by drinking water or consuming water-rich foods like vegetables, fruits, and soups. By prioritizing thirst cues and choosing hydrating options, individuals can better manage their fluid and energy intake, potentially reducing the misinterpretation of thirst as hunger.
In summary, while it is normal to feel hungry when starting a diet, it is important to be mindful of the subtle differences between hunger and thirst. By staying hydrated and listening to our body's cues, we can more accurately interpret our thirst and hunger sensations, supporting our overall health and wellness goals.
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Hedonic hunger motivates eating energy-dense, tasty foods
It is normal to feel hungry when starting a diet, especially when your body is adjusting to consuming fewer calories. This hunger is often a result of hedonic hunger, which is the "drive to eat to obtain pleasure in the absence of an energy deficit". Hedonic hunger motivates individuals to eat energy-dense, tasty foods, even when they are not physically hungry.
Hedonic hunger is driven by the presence of desirable or "hedonic" foods, which trigger a hunger response. These hedonic foods are often highly processed and packed with sugar, salt, and fats, artificial flavouring, colour, and texture, making them extremely tempting. The constant availability of such tasty foods makes it challenging for individuals to resist the urge to consume them, even when not hungry.
The Power of Food Scale (PFS) measures hedonic hunger and an individual's susceptibility to food cues. A higher PFS score indicates a stronger hedonic hunger drive. Neuroimaging research has shown that individuals with higher PFS scores exhibit more pronounced activation in the insular cortex, a region associated with appetitive motives and reward-driven behaviour. This suggests that hedonic hunger predicts responses to food cues independently of acute hunger states.
The hedonic reward system encourages individuals to keep eating energy-dense foods, even when not hungry. This system evolved from our ancestors, who learned that naturally sweet foods were safe and not poisonous. While this mechanism helped our ancestors survive, it has now turned against us in an environment where highly processed and tasty foods are readily available.
To manage hedonic hunger, it is essential to understand true physiological hunger and learn to differentiate it from eating out of distraction or boredom. Eating foods that help maintain blood sugar and energy levels, such as those with healthy fats, fibre, and protein, will also help individuals feel more satisfied and reduce the urge to eat energy-dense, tasty foods.
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Frequently asked questions
Yes, it is normal to feel hungry when starting a diet, especially if you're reducing your calorie intake. However, you shouldn't feel hungry all the time. If you're constantly hungry, it might be a sign that you're not consuming enough calories or nutrient-dense foods.
There are several reasons why you might feel hungrier when starting a diet:
- Your body might need time to adjust to a lower calorie intake.
- You may be eating foods that are less nutritionally dense and don't keep you full for long.
- You may be eating too quickly, which can make it difficult to recognise when you're full.
- You may be dehydrated, as thirst can often be misinterpreted as hunger.
- Lack of sleep can also increase hunger and cravings for sugary foods.
Here are some strategies to manage hunger while dieting:
- Focus on consuming nutrient-dense foods that are high in fibre and protein, such as nuts, chicken breast, and strawberries. These foods will keep you feeling fuller for longer.
- Eat slower and pay attention to your food, rather than eating while distracted.
- Stay hydrated by drinking water before and during meals, as this can help you feel fuller.
- Get enough sleep, typically between 7-9 hours per night.
- If you're feeling hungry, check in with your body to see if you might be thirsty or bored instead.
It can be tricky to differentiate between true physiological hunger and other factors that influence eating habits. Before eating, try paying attention to your stomach and using a hunger scale to gauge your hunger levels. If you rank high on the scale, opt for a nutrient-dense snack. Remember, it's normal to feel some level of hunger throughout the day, but constant hunger might indicate that you need to adjust your diet or consult a healthcare professional.
If you're feeling excessively hungry while dieting, it's important to listen to your body and seek professional advice. Consult your doctor or a registered dietitian if you're concerned about your hunger levels or if you're unsure about what constitutes your "normal" hunger levels. They can help you make adjustments to meet your energy needs while dieting. Additionally, if you experience extreme hunger (polyphagia) or if your hunger is impacting your health or daily life, it's important to seek medical advice.
