Emotional Hunger and Sweet Cravings

The concept of emotional hunger, which we often hear about recently, refers to the inability to resist the desire to eat despite not experiencing any physiological hunger.

This uncontrollable eating tendency can have multiple root causes. The most common type is binge eating to cope with stressful situations. Emotional intensity, unmanageable tension, and anxiety disorders can trigger the reflex to eat.

When we say emotional eating, don't just think of negative emotions. Positive emotions can also have a significant impact. Imagine celebrating a success or meeting an old friend. Such situations also affect your eating behavior.

Causes of Emotional Hunger

Hedonic Eating

This refers to the desire to eat purely for pleasure without any physiological hunger. Craving chocolate in the middle of the night is a good example. Over time, small reward indulgences can turn into a habit, and each time, the portion size may need to increase to achieve the same satisfaction.

Brain’s Response to Stress with Carbs and Fatty Foods

Serotonin, often known as the happiness hormone, is derived from tryptophan in the brain. High-fat and carbohydrate-rich foods are directly proportional to increased tryptophan levels in the brain. Once we discover this way of feeling happy (instant gratification), our tendency toward this type of eating increases.

Learning Theory

This might be the easiest to understand. Think back to your childhood. When you cried, it’s likely your mother offered you candy. This behavior can lead to an automatic urge to eat sweets when we feel down.

Diet-Induced Emotional Eating Disorder

This refers to the overeating that occurs after a period of reduced calorie intake during a diet and feeling restricted. This can lead to a vicious cycle, as many of us constantly dieting can attest.

Tips to Cope with Sweet Cravings

1. Breakfast is a Must!

Starting your day with a high-protein breakfast, including cheese and eggs, helps set a positive tone for the day.

2. Don’t Stay Hungry

Maintain balanced nutrition by focusing on protein-rich foods and healthy carbohydrates.

3. Don’t Skip Exercise

Exercise triggers the release of endorphins, giving you the feeling of indulging in sweets without actually eating them.

4. Drink Plenty of Water

Your body may confuse thirst with hunger. Drinking water helps avoid this confusion.

5. Get Enough Sleep

A good night’s sleep is crucial to prevent late-night snacking urges.

6. Be Cautious with Fruits

Eating fruits alone can spike your sugar levels. Pair them with nuts or seeds to help balance your blood sugar.

7. Try Fit Desserts

Find alternative recipes using dark chocolate and healthier ingredients. Consider using sweeteners like Stevia instead of sugar.

8. Herbal Teas to the Rescue

Herbs and spices like rooibos, cinnamon, licorice root, hibiscus, apple, elderberry, chamomile, lemon grass, coconut, and cloves can help curb sugar cravings.

Enjoy your healthy lifestyle!