Losing weight can be a challenging journey, and for many, one of the most frustrating aspects is the feeling of increased hunger. Whether you’re cutting calories, reducing certain food groups, or simply trying to eat healthier, you may notice an uptick in cravings and hunger pangs. But what causes this phenomenon? Here, we unpack the science behind it with insights from registered dietitians.
The Role of Hunger Hormones
When individuals reduce calorie intake, the body responds by altering hormone levels that regulate hunger. According to Mbali Mapholi, a registered dietitian, “When we restrict calories, hormones like ghrelin—often referred to as the ‘hunger hormone’—tend to increase, while leptin, the hormone that signals fullness, decreases.” This shift can make it harder to feel satisfied, leading to stronger cravings, especially for energy-dense foods.
Energy-dense foods, high in fats and sugars, are viewed by the body as quick sources of calories, complicating the dieting process as the body attempts to maintain energy balance.
The Brain’s Reward System
In addition to hormonal changes, our preferences for high-sugar and high-fat foods play a role. Estee van Lingen, spokesperson for the Association for Dietetics in South Africa (ADSA), explains that such foods stimulate dopamine, the brain’s “feel-good” chemical, leading to intense cravings for restricted items.
Set Point Theory
Another important concept is the set point theory, which suggests that our bodies naturally defend a particular weight range. Mapholi notes, “When you’re in a calorie deficit, your body may slow down your metabolism and increase hunger signals to prevent further weight loss.” This is a survival response, where the body tries to restore its “normal” weight by driving cravings for calorie-dense foods.
Nutrient Deficiencies and Cravings
Nutrient deficiencies can also trigger cravings. For example, a lack of magnesium might lead to chocolate cravings, while insufficient sodium can trigger a desire for salty snacks. Mapholi cautions that more research is needed in this area to fully understand the connection between nutrient deficiencies and cravings.
Psychological Factors and Emotional Eating
Dieting can create feelings of deprivation, making high-calorie comfort foods more appealing. Van Lingen states, “Restricting certain foods creates a sense of loss, which makes it harder to resist cravings, especially in times of stress or emotional discomfort.” This can lead to emotional eating, where individuals turn to food for comfort rather than to satisfy physical hunger. Recognizing emotional triggers and practicing mindful eating can help manage this.
How to Manage Hunger and Cravings
While cravings and hunger are natural parts of weight loss, there are effective strategies to manage them without derailing your progress. Here are some expert tips:
Eat Balanced Meals: Instead of restrictive diets, focus on a variety of nutrient-dense foods. For instance, enhance salads with vegetables, healthy fats like avocado, whole grains, and protein sources.
Fill Up on Fibre: Incorporate high-fibre foods such as vegetables, fruits, whole grains, and legumes to help you feel fuller for longer. These foods slow digestion and prevent blood sugar spikes and crashes.
Include Protein in Every Meal: Protein is crucial for keeping hunger at bay. Aim for at least one or two servings of protein at each meal, such as chicken, fish, eggs, or plant-based sources like beans and lentils.
Don’t Skip Snacks: Healthy snacks can keep cravings in check. For sugar cravings, pair fruits like berries or apples with nut butter. For salty cravings, try air-popped popcorn or roasted chickpeas. Healthy fats can be sourced from guacamole or nuts.
Practice Mindful Eating: Differentiate between emotional and physiological cravings. Before snacking, assess whether you’re truly hungry or if emotions like stress or boredom are influencing your desire to eat. Journaling your food intake and emotional state can help identify patterns.
Stay Hydrated: Thirst is sometimes mistaken for hunger. Drinking plenty of water or opting for low-calorie beverages like green tea can help reduce hunger and curb cravings.
By adopting these strategies, you can manage your cravings and support your weight loss journey more effectively.
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