Hey! – Rob here
Your Daily Health Fix today is about …
Hunger & Cravings – some useful tools
Do you know the difference? . . .
Many people often confuse cravings and hunger. This may seem obvious but in a world where we continuously prop up our blood sugar with quick fix snacks, it’s possible to fulfil a craving and still be left hungry (and malnourished).
Nutritional hunger is when the body’s source of energy (from ingestion or stored body fat) is depleted along with the body’s reqirement for a top up dose of essential minerals, vitamins and protiens to enable effective and proper function.
Looking for entertainment?
An important distinction to make is the difference between lacking energy and lacking stimulation.
For the purposes of achieving and maintaining a healthy weight, but also maintaining optimal overall health, it is generally best that as few meals are consumed per day as possible (1-3, with 2 meals per day being a best for most people). In most cases (unless your caloric output is especially high, like in the case of athletes or people working demanding physical jobs) it is possible to ingest enough food in 2 meals to satisfy our caloric (energy) demands and also to supply the body with all the essential protiens, fats and micronutrients (vitamins, minerals) that it requires.
Therefore, if you’re feeling hungry outside of meal times one of two scenarios likely exists
1. You havent eaten enough (or enough of the right stuff) at meal times – essentially animal protiens and fats.
2. You’re bored, not enjoying the situation, not stimulated mentally, frustrated or stressed.
IF YOU USE FOOD AS YOUR SOURCE OF ENTERTAINMENT OR COPING MECHANISM FOR CHALLENGING SITUATIONS IN LIFE – POOR HEALTH WILL ENSUE.
No-one ever devours nourishing food when they are bored or frustrated. The quick fix of carbohydrates and processed food like products is too luring, and in the moment the dopamine mechanism speaks louder than your will power.
Reminder! – Carbohydrates are for entertainment not for nutrition.
Tips to reduce cravings to help transition away from snacking on junk:
1. Decide in advance what you will be eating for meals
2. Eat enough food during meals (especially protien and fat) – if theres room for dessert theres room for more food
3. Increase your salt intake – drinking salt and water in between meals can stave off cravings and hunger pangs
4. Identify the task or environment during which you often experience cravings – break it down into manageable segments and then move on to something more fulfilling – or quit it completely (this is often the case with a job or a work environment that is too monotonous, stressful or toxic)
5. Set up an ‘if;then’ conversation to have with yourself, to be triggered when you have your first thought of eating, (if craving;change stimulation or if craving;remember to eat more when I sit down to eat my meals or when craving. Am I short on energy? if yes;eat real food, if no; use other tools to distract you) – choose to eat consciously not mindlessly.
6.CLEAR OUT THE JUNK FROM THE HOUSE, DONT TAKE YOUR WALLET OUT OF THE HOUSE, DELETE YOUR DIGITAL WALLET IF NECESSARY. – if the friction point to satisfying (entertainment) cravings is higher, then this will act as a fail safe to other mechanisms.
7. ALWAYS sit at a table to eat. Turn off your phone/TV whilst eating
. . . That’s it for this dose,
Until the next time – Stay Motivated!💪🏼
P.S. If you’re enjoying these updates and they are helping you, please support me and The Health Fix by buying me a coffee ☕️
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