While hunger is intended to be a physical response to the body’s need for food or nourishment, it can also be stimulated by external factors. Understanding the different types of hunger can be a game-changer in making healthier food choices.
Let’s dive into PHYSICAL HUNGER first. Physical hunger is the body’s way of saying, “I need nourishment.” When you feel physical hunger, your stomach may begin to growl, feel empty, or even cause nausea. Collectively, these symptoms/feelings are referred to as “hunger pangs.” Hormones also play a key role in physical hunger. Ghrelin, known as the hunger hormone, spikes when your body needs nourishment, while leptin, the fullness hormone, spikes when you’ve had enough to eat.
Ghrelin is produced by the stomach and plays a crucial role in appetite regulation. Levels of ghrelin are higher when your stomach is empty and decrease after eating. It’s important to note that if you under-eat or skip meals, higher ghrelin levels may lead to consuming more food and calories later, making it harder to lose weight. Additionally, over-restricting your diet for an extended period can increase ghrelin levels, making it harder to maintain weight loss.
Leptin is produced by body fat and provides a sense of fullness or satiety when you’ve had enough nourishment. Individuals with higher body fat generally produce more leptin; however, they can also be more prone to leptin resistance, which can result in weight gain.
Several external stimuli can also affect hunger.
EMOTIONAL HUNGER (also known as emotional eating) is very common. Emotional hunger is often confused with physical hunger; however, it stems from the mind rather than the body’s need for nourishment. It often occurs when we seek to replace intense emotions—such as stress, sadness, fear, happiness, or boredom—with food or beverages. You may also crave specific foods (TASTE HUNGER) for comfort or distraction. To manage emotional eating, it’s important to develop healthier coping strategies. Instead of eating, consider going for a walk, taking a bath, calling a friend, meditating, or exercising to reset your mind.
PRACTICAL HUNGER/HABITUAL HUNGER is not genuine hunger but occurs because it’s your usual mealtime. You may experience practical hunger alongside physical hunger. Instead of relying on the clock to determine when to eat, listen to your body for true physical hunger cues.
SENSORY HUNGER arises when your hunger or cravings are stimulated by your senses—such as sight, smell, or taste. This type of hunger is driven by the desire to experience pleasure from eating, which can sometimes lead to overeating. If you’re experiencing sensory hunger, set a limit on how much you’ll eat or explore alternative strategies that bring you pleasure or happiness.
SOCIAL HUNGER occurs in social settings, where the desire to fit in or please others may lead you to eat. Even if you’re not physically hungry, the pressure to join others in eating can result in overeating. To manage social hunger, set a limit on how much you’ll eat or consider bringing a snack or meal that aligns with your goals.
It’s important to ask yourself, “Am I hungry?” and “What type of hunger am I experiencing?” This self-awareness can guide your decisions and support your health and weight-loss goals. The aim isn’t to eliminate emotional, social, practical, or sensory hunger but to recognize when these influences are at play. This awareness empowers you to choose when, why, and what to eat, making choices that align with your health and goals.
By understanding that hunger isn’t always about physical need, but can also be influenced by emotions, habits, and external cues, you can make more informed and intentional decisions about food.