4 Reasons you are "fake hungry

4 Reasons you are "fake hungry" user


by Brett Blumenthal - Sheer Balance, 22 hours ago 83 Comments Post a Comment Read More from This Author » Report Abuse Our appetites can be quite the pranksters. It often fools us to think we are hungry, when often, we may be suffering from something completely different. Distinguishing between false hunger and true hunger will help you know when your body really needs food and when it needs something else.

Hunger Due to Eating the Wrong Food: Symptoms include craving high sugar foods or feeling “hungry” soon after eating a meal. If you just had a big meal that is high in simple carbohydrates and did not contain fiber, protein or healthy fat, all of which help provide a sense of satiety, you may have experienced a drop in blood sugar. In this case, have a healthy snack, such as a piece of fresh fruit and nuts, or cottage cheese or celery and peanut butter or 1/2 of a sandwich on whole grain bread).

Emotional Hunger: Sometimes, our appetites can go haywire when we are experiencing boredom, fear, anxiety, stress or loneliness. Try taking a walk, journaling, listening to some favorite music, calling a friend or chewing a piece of mint gum instead. Read a book, go to a “safe place” like a library or museum or park where you will not be tempted to overeat or distracted by food. Take a bath, meditate, or think about what REALLY would satisfy you, vs. eating to stuff down emotions you do not want to confront.

Hunger Due to Sleepiness: Experts at http://www.webmd.com/ state that two major hormones, leptin and ghrelin, affect and control sensations of hunger and fullness. Ghrelin stimulates appetite, while leptin, made in fat cells, alerts the brain that you have had enough to eat. Lack of sleep causes a significant drop in leptin levels as well as an increase in ghrelin levels, a so called double whammy for appetite control and feelings of satiety. Daytime fatigue may lead people to overeat (often, high sugar, nutrient poor foods) in an attempt to get an extra surge of energy. This is equivalent to placing a Band-Aid on the true problem. It provides only temporary relief, which is soon followed by a crash in energy levels and a resurgence of “hunger” leading to more snacking, increased sugar cravings, etc….a vicious cycle. If you are feeling mid-afternoon hunger pains, try: a brisk 10 min walk around the block (fresh air helps, as does exercise, to boost alertness and increase circulation), a cup of green tea (high in antioxidants and low in caffeine relative to coffee), a 1/4 cup of almonds and a small apple (high in protein, healthy fat and carbohydrates, low in sugar, and a good source of magnesium and fiber). Even taking a few deep breaths can help curb fatigue!

Hunger Due to Thirst: We often mistake thirst for hunger. Try drinking a glass or two of water to identify whether you are truly hungry or just slightly dehydrated, in which case water is the perfect antidote!

When you are really experiencing true hunger, however, it is pretty clear to identify. For instance, a growling stomach will cause us to be cranky and unfocused…until we get some food, that is! If it has been four hours since your last meal or snack, you may well be truly hungry. Don’t ignore true hunger…doing so may exacerbate it and cause you to overeat to compensate for the missed calories. It is important to eat regularly and consistently to keep energy levels elevated and avoid dips in blood sugar. Try to include fruits and vegetables at each meal and snack, along with some protein (cheese, beans, lean meat/poultry/fish) and some healthy fat (avocado, olives, nuts, oil). This whole foods approach will help keep you at a healthy weight and lessen the likelihood for emotional hunger to rear its head!


Brett's Blog: 5 Healthy, Convenient Snacks to Keep You Satisfied


February 18, 2009
by Brett Blumenthal
4 Comments



by Brett Blumenthal



You may have heard that eating four to six smaller meals in one day may be a healthier way of eating. Experts say that it may keep your metabolism up and prevent huge hunger swings throughout the day.



This philosophy may sound great in theory, but when it comes to practice, many argue that it is a challenge…and rightfully so. Coming up with 4 – 6 small meals in one day sure sounds like a lot more work than preparing three bigger meals. The truth is, however, it doesn’t have to be. All it takes is some planning.



Assuming you have the traditional breakfast, lunch and dinner meals covered, here are six ideas for healthy snacks that you can enjoy that are well-balanced (incorporating all three macro-nutrients: carbs, protein and fat), full of fiber and healthy nutrients to keep you energized and your metabolism in high gear all day long.



1.Baby Carrots and Hummus: Carrots are loaded with Vitamins A, B6 and E… and fiber. Hummus is a great source of protein and healthy fats. Keep a tub of hummus and a bag of carrots at work for a great afternoon snack. Serving Size = 1 cup carrots and 1/3 cup hummus

2.Whole Grain/Multi Grain Toast and Low-Fat Cheese: Whole Grain or Multi-Grain bread is packed with nutrients and fiber. The Low-Fat Cheese gives you the protein you’ll need to keep you satiated. Serving Size = 2 slice of multi-grain bread and 2 slices low-fat swiss cheese

3.All Natural Peanut Butter and an Apple: When I say Peanut Butter, I mean the all-natural kind that is made purely from peanuts. If a peanut butter has sugar in it and other ingredients or preservatives, it isn’t all natural. The apple provides you with all the sweetness you need, so getting added sugar in the peanut butter is unnecessary. Serving Size = 1 large apple (with skin) and 1 Tbsp. Peanut Butter

4.Plain Yogurt, Berries and Granola or Oats: This is one of my favorite ’second breakfast’ snacks. It is loaded with fiber and antioxidants, plus will give you some healthy protein. Serving Size = 1/4 cup oats, 1/2 cup yogurt and 1/2 cup berries

5.Almonds and raisins: Almond and raisins are FULL of vitamins and minerals and provide you with great anti-aging benefits, not to mention fiber and healthy fats. Serving Size = 11 almonds and 1/4 cup raisins

6.Nutrition Bars: Although I’m a proponent of eating whole foods as much as possible, there are a lot of healthier snack bars out on the market. Some to consider trying are Kashi Crunch and Roll Bars. Also Odwalla and Balance Bare bars. Most of these are between 150 – 250 calories each and provide you with a healthy and satisfying ratio of carbohydrates, fat and protein. Serving size = 1 Bar

Eating throughout the day can be easy. Lay in all of the above to switch it up day to day! Do you have any favorite healthy snacks? Any you’d like to share? Have you had any of the above?


Written by Brooke Joanna Benlifer, RD (www.brookejoannanutrition.com) for Sheer Balance