Eat only when hungry? I don't think so.

baisleac

Blogged this yesterday evening but want to post it here too.

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Is there any scientific basis for the following? I have no idea. There may, or may not, be smarter brains than mine who have studied this. What is below is just my own ramblings that make sense to me.

How many of us used to eat when we weren't hungry?

How many of us used to skip meals because we didn't feel hungry?

My guess is... a lot of us. And that's why we're here.

Our bodies are miraculous things. They can adapt to cold and to heat, to humidity and aridity, to privation and plenty.

When we are cold, our brain tells our muscles to shiver and our hairs to stand on end to warm us up. When we are hot, our brain tells our sweat glands to go on high alert to layer a slick of cooling water on our skin, to increase circulation near the skin to transfer that cooling power to the depths of our bodies.

When there is privation, our brain tells our body to slow down, to not use so much energy, to store that excess fuel, initially sending out lots of hunger cues to try and get us to eat more, but eventually stops sending those cues because it too takes energy.

When we skip meals, or don't eat enough, we tell our brain that there isn't enough fuel. It thinks it needs to conserve its energy.

When there is plenty, our brain tells our body "full speed ahead", use that fuel, and sends hunger cues regularly as the body needs to refuel.

When we eat, but we're not really hungry, our brain will tell the body to store the excess, and as there is more weight the more fuel is needed to power it; our brain is going to start telling us the body is hungry more because it does need more fuel to run the larger system.


The brain is a miraculous organ, but not infallible. By yo-yo dieting, we've been sending mixed messages to our brain and it no longer knows when to tell us we need more fuel and when it doesn't.

So many say, "Eat when you're hungry. Don't eat if you're not hungry." Unfortunately, for many of us, this is not good advice; at least, not in the beginning. When we first start eating regular, healthy meals; our brain may be a bit confused. It needs time to adapt.

We're here to retrain our brain and our body to know when it needs fuel, and when it doesn't. But in the beginning we need to use the tool called MFP as it is intended.

We need to be honest about what we weigh, what our activity level is, and how much we are exercising. MFP will give us a reasonable goal. We need to eat when it is the right time to eat, even if we are not hungry. We need to stop eating when we have reached our caloric goals, even if we are still hungry (within reason here, folks).

Soon we will be able to trust our brain when it tells us we're hungry, or that we are not.

But in the beginning of our journey, we need to do what is healthy, regardless of what our brain is telling us.


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Your NET calories (on your home page) should be as close to the daily goal MFP set for you as possible.

Your REMAINING calories (on your homepage and food diary page) should be as close to zero as possible.

Angiebug1969

Thanks for (re)posting this here... I would have missed it otherwise! Great way to look at "teaching" ourselves how to become healthier!!

Angie

Just1forMe

Well said! :flowerforyou:

Mindful_Trent

Great post, very well-written. This topic is something many people (for whatever reason) don't understand. Maybe this will help a few people "see the light".

ladyhawk00

Bump - so well said.

SweetChange82

Great post! Useful information Thanks!

forty3fab

Great post!

lisapickering

Great post! I think most of us got here because we ate too much, so the natural thing to do is the complete opposite, but that is so not true... we need to eat the right amount of calories! I plan out all of my food, including snacks at the beginning of the week so that's what I eat - temptations, perceived hunger aside I eat my calories... including exercise calories! And I can't believe how well it's working!

I think I tell people every day that they're not eating enough!

PJilly

So many say, "Eat when you're hungry. Don't eat if you're not hungry." Unfortunately, for many of us, this is not good advice; at least, not in the beginning. When we first start eating regular, healthy meals; our brain may be a bit confused. It needs time to adapt.

We're here to retrain our brain and our body to know when it needs fuel, and when it doesn't. But in the beginning we need to use the tool called MFP as it is intended.

We need to be honest about what we weigh, what our activity level is, and how much we are exercising. MFP will give us a reasonable goal. We need to eat when it is the right time to eat, even if we are not hungry. We need to stop eating when we have reached our caloric goals, even if we are still hungry (within reason here, folks).

Soon we will be able to trust our brain when it tells us we're hungry, or that we are not.

But in the beginning of our journey, we need to do what is healthy, regardless of what our brain is telling us.

Bravo.

veganempress

Thanks for (re)posting this here... I would have missed it otherwise! Great way to look at "teaching" ourselves how to become healthier!!

Angie

I agree. Thanks for this post.

FaithandFitness

The last time I lost a significant amount of weight in college I ate only when hungry . . .and stopped immediately when I was satisfied. It helped to teach me that food has a purpose and that is to fuel the body. Now I am looking at all my food as fuel, and that I can use it to fuel my body to optimum health and performance. I have bad food days that result is yucky feeling days. This is teaching me to use food for my benefit physically . . .not emotionally.

cbirdso

This is really important information nicely written. I think most of us are here on MFP because our bodies have been lying to us for a long time and it is time to retrain them to tell the truth!! I have been training my body to tell me to get up and exercise rather than sit on the couch snacking. My body is stubborn and it took a long time to teach it not to tell me I'm starving because I didn't take EXTRA large second helpings of my favorite foods.

Your body gets used to your habits. If you continously underfeed it, it tells you it isn't hungry. Not because that is the truth, but because it has become a habit to underfeed it. This is why the statement "Listen to your body" only works if you have trained it properly to respond to a healthy lifestyle.

NYGoddess77

BAISLEAC - I agree with everything you said. The body is a wonderful thing. But, if you already have FAT on your body, there is no need to feed it Carbs for energy. Consuming a High Fat (healthy), Moderate Protein and LOW CARB diet will not only get your body to use it's FAT Stores for energy, but, you wont be hungry as often either, The high fat in your diet will satisfy the body for longer periods of time than CARBS will. And when your body needs to refuel (which will be about 3-4 hours later) it will send signals and you will eat. Carbs (especially grains and root veggies, which are High Glycemic) just raise your blood sugar in excess and your body produces insulin in excess which causes fat gain. Over working your pancreas to produce excess insulin will eventually burn it out. Insulin is a fat storing hormone. People consuming high amounts of Carbs and processed foods consistantly for the majority of their meals are at risk for metabolic disorders mainly Diabetes 2.

sassylilmama

Excellent post.

baisleac

BAISLEAC - I agree with everything you said. The body is a wonderful thing. But, if you already have FAT on your body, there is no need to feed it Carbs for energy. Consuming a High Fat (healthy), Moderate Protein and LOW CARB diet will not only get your body to use it's FAT Stores for energy, but, you wont be hungry as often either, The high fat in your diet will satisfy the body for longer periods of time than CARBS will. And when your body needs to refuel (which will be about 3-4 hours later) it will send signals and you will eat. Carbs (especially grains and root veggies, which are High Glycemic) just raise your blood sugar in excess and your body produces insulin in excess which causes fat gain. Over working your pancreas to produce excess insulin will eventually burn it out. Insulin is a fat storing hormone. People consuming high amounts of Carbs and processed foods consistantly for the majority of their meals are at risk for metabolic disorders mainly Diabetes 2.

This varies for each person. Low carb is not for everyone... and complex carbs are good for almost everyone, including diabetics. Neither of which was the point of the post.

NYGoddess77

I know the point of this post...I only added the info about Macro Nutrients to show people that FATS are needed in our diet and do better for us than High Glycemic Carbs. Yes complex (veggie carbs) are the ideal carbs to consume. I consume them in all 3 of my meals. They take longer to break down into glucose and wont ramp up our blood sugar. But I never go over 100g a carbs when I do. It's impossible unless I eat bowls of brussles sprouts, or 25 stalks of asparagus.
And I do eat when I'm hungry, I never eat if i'm not. I use to eat and be hungry all the time when I ate processed junk and high glycemix carbs...now my body alerts me whne I'm hungry not when my I come off my high glycemic high thats all i'm saying.
great post

smersh

Bump.

baisleac

bump