Ever felt hungry, but then realized you weren’t actually hungry at all? How to conquer cravings like that?
Our relationship with food is complex and influenced by both physical needs and mental cues.
At the core the principle for fat loss is always the same: eating in calorie deficit will have you lose fat but… How does the way we perceive food can help conquer cravings and stay consistent with a caloric deficit?
You’re about to take a peek into the fascinating world of hunger hormones and how your own mind can play tricks on you.
Physiological Hunger: the hormones that drive
Ghrelin’s call to action
Your body relies on a symphony of hormones to regulate hunger. Ghrelin, often nicknamed the “hunger hormone,” here plays a key role. When ghrelin levels rise, our stomachs start to grumble, and we experience a strong urge to eat, we feel “hungry”. This is your body’s way of ensuring you get the fuel you need to function.
Leptin’s request to slow down
Following a meal, another hormone called leptin, kicks in. Lepin signals to your body that you’re full and can slow down metabolism to conserve energy. This slowdown was crucial in our evolutionary past when finding food wasn’t always guaranteed. However, in today’s abundant world, this slowdown isn’t as critical as food is literally everywhere around you. Still Leptin does its business and it’s here to stay.
What if there was a possibility for food to be labeled and perceived in such a way that it can trigger either Leptin or Ghrelin differently?
The Psychology of Hunger: The “Milkshake Mindset” Study
I want to tell you about a fascinating 2011 study called “Mind Over Milkshakes”[source], this study explored the concept of mindset influencing hunger response.
Before you jump to conclusions, keep in mind this is a small study that highlights interesting aspects in how we perceive food but, you still need to be in a calorie deficit to lose fat and there is no mind hack or trick to lose fat otherwise.
The 46 study participants unknowingly consumed the same milkshake (380Kcal) labeled either:
- “sensible shake“, low-calorie (140Kcal)
- “indulgent shake“, high-calorie (620Kcal)
Keep in mind that this was exactly the same shake, just labeled differently like what also happens to food in supermarkets.
Here is the surprise they found in the study:
Interestingly, those who believed they drank the high-calorie shake experienced a greater decline in ghrelin levels, feeling fuller faster vs the low-calorie shake group where ghrelin decline was almost flat. All the participants satiety level was consistent with what they believed they had drank rather than the actual nutritional value of the shake.
This interesting study shows the potential psychological factors shaping in shaping hunger.
Beyond Calories: The Importance of your Satisfaction
Imagine two salads: one a skimpy plate of greens and a tomato, the other a vibrant colorful mix of vegetables, protein, and cheese.
Say that both equally fit your daily calorie goal (wanna find your own calorie goal? Here is my free calorie calculator), the richer salad is likely to leave you feeling more satisfied, full and ready to go on with your day vs the sad-salad that will leave you dissatisfied and in need of something more making it harder to stick to your goal.
This is to say that surely calories matter to your daily nutrition but also that satisfaction, not just calorie intake, plays a crucial role in managing hunger cues, preventing overeating and in keeping you on track. You can be fully satisfied even if you’re in a caloric deficit.
Are you wondering if you then can have that slice of cake? Here is your answer!
The Rich vs. Sad Salad: My Real-Life Example
One day, I realized I’d completely forgot to buy groceries, it was lunch time, I was working from home and didn’t have time to go buy food. Looking into the fridge, all I found was some lonely lettuce and a single tomato.
With a sigh, I threw them together into a sad-salad – way different from the kind of colorful, protein-packed creations I usually enjoyed for lunch.
To no surprise it barely filled me up, and I ended up mindlessly snacking later, feeling guilty and unsatisfied.
If I’d had a richer-salad, one that actually left me feeling good, I know I wouldn’t have fallen prey to those cravings.
Mind Your Mindset to conquer cravings
This week I wanted to highlight the importance of adding satisfaction to your nutrition. Calorie deficit doesn’t have to be steamed broccoli, white rice and plain chicken breast you know?
By understanding how your minds can influence hunger cues, you can make informed choices about what you eat. Choosing foods that nourish your body your mind and keep you full, will leave you feeling satisfied and empowered to reach your health goals. Remember, a rich salad (metaphorically and literally) can go a long way, even more in calorie deficit!