Do you ever find yourself thinking, “Gosh darn it, when did eating get so complicated?” Because it really shouldn’t be. Don’t worry, you’re not alone, and it’s if you’re feeling any confusion, it’s certainly not your fault.
We live in a food and weight loss-obsessed culture. Without even trying, we’re exposed to numerous food and fitness ads, ideas, and theories on a daily basis. They’re everywhere: the internet, social media feeds, TV commercials, even tabloids in the aisle at the grocery store.
All of these tidbits of information can be overwhelming. And oftentimes, to confuse things further, we hear opposing “facts” about the same topics. This encourages us to disengage with our natural eating instincts, and ignore our internal cues regarding hunger and fullness.
Today, I wanted to address a few words/concepts that may help you get back in touch with how to eat like an actual instinctual human rather than a confused oversaturated-with-misinformation human. Let’s go.
Hunger vs Appetite:
These words are often used interchangeably, but actually have different meanings in the nutrition science world. Physical hunger is defined by the physiological need for food. This may manifest itself as a rumbly tummy, empty-feeling stomach, low energy, and/or inability to concentrate. I know for me personally, I feel light-headed when I need to eat. But everyone is different.
Physical hunger is a result of blood glucose dropping in your body. When this happens, and your stomach is empty, a hormone called ghrenlin is released by your GI tract, sending a signal to your brain to increase gastric (stomach) acid and let your brain know “Hey! You up there! I need food!”
Ghrenlin stops being released when food enters the stomach, letting your brain know that the need for food has been taken care of.
Appetite, on the other hand, is a desire to eat, less from a physical need, and more as a result of physical or environmental cues, such as the smell of freshly baking cookies, routines, and/or the desire to eat the doughnuts in front of you at a meeting even though you may be physically full.
If you eat in a very rigid, routine-style fashion, you may develop appetite to eat out of habit, kind of like a dog (#relatable).