If, even when you've just eaten, you feel that only food comforts you, you may be suffering from emotional hunger. Learn how to identify and fight it.
"Emotional hunger is associated with the need to eat for comfort and to fill a void through the momentary tranquillity that food gives us, while there is no physiological need to eat as a result of not having done so for many hours," explains Teresa Branco, a weight management physiologist and director of the Teresa Branco Institute. Generally, in these cases, "people resort to calorically dense, palatable and quickly absorbed foods, often rich in sugar and poor quality fat", resulting in feelings of frustration, weight gain and, possibly, the onset of illness.
"Outside of meals, accompany fruit with nuts, an egg or a slice of low-fat cheese. If you eat one piece of fruit, such as an apple, you risk having sugar swings that trigger hunger attacks."
What factors can contribute to hunger attacks?
These are generally the losses we constantly suffer in the various adversities of everyday life. These can be major - losing a loved one, being heartbroken, losing your job - where there tends to be a loss of appetite in the acute phase; or less serious, but which consume quality of life and which people live with for years - not liking your job, being in an unhappy relationship, not liking your body. There is a tendency to mitigate these losses with foods that bring us momentary pleasure.
Can they also be associated with nutritional deficiencies?
Yes. When the metabolism is less powerful, in other words, when there is a deficit, the metabolic processes in the body are also altered, which can cause hunger without there being a physiological need. It causes hunger not necessarily because there is an emotional loss, but because there is a physiological loss of vitamins, minerals, hormones, important substances in the control of metabolism.
Are some people more prone to emotional hunger?
Emotional hunger is more common in more anxious and impulsive people, who generally metabolize carbohydrates poorly and therefore have more blood sugar fluctuations and difficulty keeping it stable, which leads to this compulsiveness. Then there are emotional, psychological characteristics, resulting from certain experiences that have led people to attach great importance to food, either as a reward or as a penalizing factor, giving it a superior representation to the point where they think that if they stop eating certain things they will be unhappy.
Are there stages in a woman's life when she is more prone to them?
Yes. Often, in the weeks leading up to menstruation, there is a greater propensity due to hormonal changes. This is more pronounced when there is a hormonal change that isn't supposed to happen, an imbalance in hormones, which is more common in older women. During the menopause, this is more common, precisely because at that time there is a calorie deficit characteristic of the menopause, which can also occur during the pre-menopause. Also, taking the pill, as it is a hormonal castrator, can increase the predisposition to having these hunger attacks, an effect that is enhanced because these contraceptives can often lead to poorer sugar control.
"People who practice physical activity on a very regular basis generally have greater control over impulses to eat," says Teresa Branco, a weight management physiologist
At what time of day do they usually appear?
Emotional hunger usually occurs at the end of the day, when you get home from work or after dinner, as this is often the time when people relax. There is also a tendency for it to happen on Sundays, as this is usually a more depressing day.
And can it be boosted by lifestyle habits?
An unhealthy diet in general, as well as living with high levels of stress for long periods of time, can contribute to this. Spending long periods of the day without eating can also trigger hunger attacks.
When faced with a hunger attack, are there foods that we tend to crave more?
They are usually high in fat - often of poor quality, such as processed and saturated fat - foods with highly processed flours, additives and artificially flavored substances that cause us to develop an addiction. They are also generally foods rich in sugar, which promotes a change in the brain, which generates momentary pleasure and makes us more inclined to seek out these foods. These can range from salty snacks and pastries to packaged foods and sometimes even bread.
When hunger strikes, how can we avoid making mistakes?
First of all, we must realize that we have this weakness and then identify which situations in our lives trigger this type of eating behavior. That way, we can take precautions. For example, if you're bored with life and you're sitting at home on Sunday afternoon doing nothing, you're more likely to have a hunger attack, so it's best to find a program that occupies you and makes you feel good, such as going to the cinema or meeting up with a friend. If this isn't possible, we should force ourselves to have fractional meals throughout the day, consisting mainly of healthy fats and protein, which are more satiating and prevent hunger attacks.
"Avoid foods with a high glycemic index, such as white potatoes and rice, which can lead to a change in sugars and, consequently, hunger attacks," advises Teresa Branco.
Can adopting a specific diet plan for emotional hunger help?
It's important to convey the message that this type of hunger is very much a result of emotional issues that people have difficulty controlling and can't escape. That's why there's often frustration; people go to the nutritionist and make a diet plan, but then continue to need to eat out of compulsion. In addition to emotional factors, metabolic factors can also contribute to the onset of hunger attacks, something that can only be ascertained through specialized monitoring. When it comes to these two scenarios, dietary changes alone are not enough.
What can happen if we give in to this hunger too often?
Immediately, there is great frustration at not being able to control what we eat and sometimes, when it recurs, it can lead to states of anxiety and depression, which in turn can lead to more and more eating. There is, of course, weight gain and, at a more advanced level, there can be consequences for metabolic health, with the development of pre-diabetes, diabetes and high cholesterol and triglycerides, resulting from a diet rich in processed sugars, carbohydrates and less good fats.
And if we have given in, how can we reduce the "damage"?
Physical exercise is the best strategy. You should get out of the house and go burn calories to minimize the impact of those that have been eaten in excess. On the other hand, this practice also provides well-being and calms you down. You can also compensate at the next meal by eating only good calories and opting for a healthy snack, such as soup.
Emotional hunger: foods that satisfy us
Weight management physiologist Teresa Branco's suggestions for better appetite management.
- Main meals
"Meat, fish and eggs (as they are rich in protein and healthy fats), vegetables with a low glycemic index." - Snacks
"They should be equally rich in protein and fat, such as nuts, avocado, boiled egg, a slice of cheese, a low-fat mozzarella cheese with cherry tomatoes."
Crunchy food, more desire to eat
"Studies show that crunchy foods are more likely to trigger hunger attacks than other foods. If we eat potato chips, crunchy snacks or popcorn, we are more likely to be unable to control ourselves. We should therefore avoid even just one or two, as this can trigger compulsive behavior," recommends Teresa Branco, a weight management physiologist.
The best options "If you feel the need to munch, opt for a raw carrot or dried fruit," she suggests.
