The Difference Between Appetite and Hunger

A recent fast food campaign proclaims: “it’s not just food- it’s Fourthmeal!” The idea that Americans need to add another meal to our day illustrates the level of gluttony that has become acceptable in our society. Supersizing and massive fountain drinks at convenience stores are more examples of growing appetites and waistlines.

Gluttony is defined as the over consumption of food and drink, or excessive eating and drinking. Some sources have defined gluttonous eating as binge eating, with psychological causes like depression, stress and trauma. Brain chemicals that create cravings that build, peak, and then subside trigger stress eating. Getting busy and active is the best way to diminish a craving and let it pass, without reacting to it. Prayer and exercise are also very helpful. For a full list of suggestions, see the website section Are You an Emotional Eater?.

It is important to recognize the difference between appetite and hunger. Hunger is the physical need for food, with cues that tell us we are hungry, including a growling stomach, a drop in blood sugar levels, and changes in chemical and hormone levels in the body. Appetite is the mental desire to eat, and is associated with sensory aspects of food like sight, smell, feelings, and social situations. Think about a time when you knew you had just eaten a big meal, but someone offered you a fresh-baked dessert. It is difficult to resist, even though you are really not hungry.

When you are tempted to eat, it helps to determine if you are really hungry or just have an appetite. Consider how long it has been since you last ate. Typically, a balanced meal of about 300-600 calories should keep you satisfied for four hours. A very high fat meal would keep you full for a longer period, possibly 5-6 hours. It is very important that each meal and snack consist of complex, high quality carbohydrates, preferably those that contain fiber, which promotes fullness. Also, protein and quality fat should be included in each meal and snack, because the combination of these three nutrients- carbohydrate, protein and fat- work together to slow and sustain the energy release you get from food. For a custom meal plan and detailed listings of your best food choices, click here.

When you soda-pop and donut your way through the day, you experience fast energy from sugar and caffeine, followed by a crash in your energy level. This triggers cravings for more sugar and caffeine, and the cycle goes on and on. This unhealthy habit adds unwanted pounds, and elevates insulin levels in the body, proven to increase inflammation and increase your risk of developing serious diseases like diabetes, heart disease and possibly cancer.

Try adding these components to your diet to increase fullness:

Take your time- eat slowly and make your meal last at least twenty minutes, the time it takes your brain to realize that your stomach is receiving nourishment. You can eat a lot of unwanted, extra calories in the twenty minutes that it takes to feel full. Start your meal with a salad, packed with healthy ingredients like fresh veggies, and use low calorie dressing. Soups can help slow down your intake by providing a warm liquid that also promotes fullness. Wait until you have taken the “edge” off of your appetite before you dig into the main course.

Water- Foods that are high in water content promote a feeling of fullness. This includes fresh fruit, vegetables, skim milk, beans, soups, and stews. Be sure to drink plenty of water throughout the day and with your meals. Sometimes we can confuse hunger with thirst, thinking we need to eat when we really need more fluid. Caffeine is a natural diuretic, so avoid caffeine-containing drinks because they do not satisfy your thirst, nor do sugary drinks. If you don’t like water, try the flavored versions.

Fiber-dense foods- These are foods that absorb water and expand in the stomach, to help you feel full longer. This would include beans, sweet potatoes, oats and other cooked grains, fresh fruits, and vegetables like winter squash and pumpkin.

Protein- protein slows down the rate at which you meal converts into blood sugar, so that you have more sustained energy from the meal. (A hard boiled egg and a piece of fruit is a good example of a healthy snack that includes protein).

Fat- delays stomach emptying, so the meal stays with you longer and you feel full and satisfied. Not all fat is bad. Try fresh avocado and olives on a salad, or olive oil as a dip for bread, or mixed with balsamic vinegar as a salad dressing. Nuts are high in fat and protein, making them a great snack item, in moderation (a small handful of fifteen nuts, for example, and a skim-milk cheese stick is another great snack idea).