Experts have identified 8 different types of hunger; including physical, emotional, nutritional, hormonal, contingency, taste, learned and associated. Confusing them can lead to overeating and weight gain. Learning to differentiate between hunger types takes insight, time and effort, but can help combat overeating.  Next time you feel hungry, ask yourself what kind of ‘hungry’ you are :

1. Physical Hunger

Physical hunger is felt in the stomach and gradually builds from a slight growl to a feeling of emptiness that is hard to ignore. This kind of hunger goes away after eating as signals are sent to the brain from the stretch receptors in the stomach and chemical receptors in the gut. Physical hunger is usually always conscious and deliberate and not bound up with feelings of guilt. When you’re physically hungry your blood sugar will be tanking and you’ll find it hard to concentrate. You will usually consider most foods – at this stage a stalk of plain celery will sound appealing.

Tip: If this is what you’re feeling, don’t ignore it, eat.

2. Emotional Hunger

Emotional hunger is sudden and urgent; one minute you’re fine, the next minute you’re starving. It’s not associated with stomach emptiness and can often be hard to satisfy, even with large amounts of food. This type of hunger is associated with the need for comfort. It’s usually specific, only one type of food, e.g. only chocolate, biscuits, bread or milk products will do. Emotional hunger is often accompanied by an unpleasant emotion or occurs in conjunction with an upsetting situation. Absent minded, automatic eating and feeling guilty afterwards is almost always the result of emotional hunger.

Tip: Are you stressed, sad, lonely, tired or grumpy? Our culture teaches us to turn to food to manage our feelings. We used to hunt food now food hunts us; it’s everywhere, all the time.

We’ve grown up associating food with comfort and happiness and expecting instant gratification, so it makes sense that we use food to soothe us instead of dealing with our emotions. The problem self-medicating with sugar and comfort foods works in the short term. But it rarely solves the problem and more often than not we end up feeling worse as we gain weight and feel depressed. Ask yourself what are you really feeling? If you are feeling emotional, try and sit with the feeling for a while or think of another way of compensating like talking to a friend or doing something that makes you happy.

3. Nutritional Hunger

Although similar to physical hunger, it is not the same and it’s easy to confuse the two. Often people who experience nutritional hunger say they feel hungry all the time. If you feel hungry between 15-60 minutes after eating, you may not have consumed the correct amount and combination of nutrients, so the body will crave more food to try and make up the shortfall.

Tip:  Try to look at your food in terms of its nutrient density. If the foods you’re eating are processed, refined, sugar and carb laden then your body’s need for real nutrition will never be satisfied. This can quickly become a vicious cycle, eat junk food – fail to get the nutrients your body needs – don’t feel satisfied – eat more junk food and so on. This is one of the most common reasons for putting weight on.

4. Hormonal Hunger

If you get a craving for something sweet after a meal it could mean you haven’t eaten enough protein, check here for your individual protein requirements http://www.healthcalculators.org/calculators/protein.asp. Alternatively it could be hormonal.

For some of us there may be ‘times of the month’ when it’s a little more prevalent than we would like. Often, mid-afternoon cravings or an evening desire for dessert, even when you’re not hungry are often down to unregulated blood sugar. Sugar and carbs interfere with our brain chemicals and hormones. The good news is, the longer you resist these cravings the less you should experience – but no-one is saying it’s easy, it isn’t!

Tip: Try to think of food in terms of what will nourish and what will unbalance your body. A general rule of thumb is if it’s natural or comes from a plant eat it, if it was made in a plant – don’t. Your hormones will be much better behaved!

5. Contingency Hunger

Our lives are hectic and let’s face it – show no sign of slowing down! Many of us are dealing with minimum 12 hour days, rushing from and to appointments grabbing food where we can. For some of us, being truly, physically hungry is not something we’re very comfortable with, so we eat when we aren’t hungry – to prevent ourselves from getting hungry! 

Tip:  Physical hunger is a good thing sometimes. In fact, current scientific data suggests we may actually need periods of fasting for optimal metabolic functioning. Intermittent fasting leads to more efficient fat burning; reduced insulin resistance which cuts cravings and inflammation and improved blood pressure and brain function. 

6. Taste Hunger

Buffets, restaurant dessert trolleys, office bake offs – all situations where we eat because the food is there, rather than because we need or even want it. It looks good so how can you resist, just a little taste?

Tip: Everyone experiences taste hunger, it’s natural and can be enjoyable if you learn to accept it and satisfy it – in the right way. The trick is to pay attention to how often you experience taste hunger and what your trigger situations or foods are. Life is about balance, I strive to live by the 80/20 rule, if I can eat well 80% of the time, I’m happy with that, after all, life is short and a little of what you fancy does you good. It’s taken me a long time to realise it’s not about banning particular foods; it’s about creating a healthy, life-long relationship with food.

7. Learned Hunger: (Eating by the clock)

Breakfast at 7am, lunch at 12pm and dinner at 6pm – you can set your watch by it. Maybe you’ve been taught to believe that eating little and often is healthy – see my article ‘5 common nutrition mistakes that keep us overweight and sick’. Hunger and more commonly, when we should be hungry’ is learned. We’re conditioned from a very young age to eat at certain times.  Babies operate on their own clock, they eat when they’re physically hungry (hence the 3am feedings) and stop when they’re satisfied. It’s not until our parents make us eat breakfast when we get up, lunch at noon, and dinner at six that we start becoming ‘hungry’ at those times. We also make subconscious associations between eating and certain activities – popcorn at the cinema, Friday night pizza night, etc.

Tip: We can recondition our bodies to listen to our true hunger cues e.g. stomach rumbling. If you eat by the clock, try experimenting, eat an hour later, see what happens, chances are you’ll live to tell the tale!

8. Hunger by Association

You’re at a restaurant with a group of friends having dinner. You all had a great meal; you’re completely satisfied and then everyone starts ordering dessert. Suddenly, there’s room in your stomach for a slice of cake. You’re definitely hungry again – but for dessert not celery! Hunger by association occurs when we see someone else eating something desirable and want some too. It’s like peer pressure with no actual ‘pressure’ required.

Tip: Like taste hunger, hunger by association is natural and can be enjoyable if you learn to accept it and satisfy it – in the right way. Again, try to adopt the 80/20 rule. Also, usually the first mouthful tastes the best so consider sharing whatever it is you are coveting.

Recognising Your Hunger

Becoming aware of your hunger and changing your habits isn’t easy, it requires a change of mind set, awareness and perseverance. When you are hungry, ask yourself the following questions:

• How do I feel emotionally? (Hunger should not be connected to emotions)
• How long is it since I last ate? (Should be 3 – 4 hours on most days)
• What do I feel like eating? (Is it sensible or is it comfort food?)
• Have my meals been balanced lately?

Also, use the following scale to rate your hunger and decide whether it is sensible to have something to eat. You can also use this to help you know when to stop eating. Avoid the bold areas.

• Physically Faint
• Ravenous
• Fairly Hungry (Eat)
• Quite Hungry (Eat)
• Neutral
• Pleasantly Satisfied (Stop Eating)
• Full (Stop Eating)
• Stuffed
• Bloated
• Nauseous

Shani Shaker BA (hons), dipION, mBANT, CNHC, is a registered nutritional therapist with a focus on regenerative and functional nutrition, disordered eating, addiction and mental health. Based in London her services include one-to-one coaching, group classes and Skype sessions. Contact her at [email protected]

Disclaimer: The information provided is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Supplementation should only be temporary. If you’re eating a nutrient-rich diet, extra supplementation should only last for a month or two, just long enough to resolve the deficiency.

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Animated or not, we all need to eat and I’d be lying if I said I never have cravings. When it comes to banishing them I’ve tried it all; willpower, distraction, aversion therapy, even hypnosis, but I have never managed to conquer my cravings. There are a number of theories for why we crave foods. The three most common are lack of essential nutrients, unbalanced blood sugar levels and food intolerance. Here are some tips on how to decode them and keep them at bay.

1. Lack of essential nutrients 

   One theory is that when your body craves certain foods it is actually looking for nutrients. This may seem obvious to those of us who have craved chicken soup or oranges at the onset of a cold or hot buttered toast after a couple of days on a high-protein diet but surprisingly, exploring the physiological basis of food cravings is a new area of research and the findings are controversial.

Could you be nutrient deficient?
All of us are guilty of eating a nutrient-poor diet from time to time, stress, lack of sleep, pregnancy or grief can all affect our food choices. In times of stress and exhaustion we often reach for carbohydrate or sugar rich comfort foods at the expense of protein. This can unbalance our blood sugar and contribute to low levels of amino acids, both of which can affect cravings and moods.

Solution: Eat more nutrient dense foods 
Identify what you are craving and start to reduce them in your diet. I won’t pretend this is easy; you will likely go through a withdrawal process. The good thing is you’ll only have to do this for about two weeks. In the meantime, load up on nutrients to help curb the cravings.  Below is a guide to help you decode your food cravings and healthy foods to replace them with.

Crave chocolate: You could be lacking magnesium, a mineral present in more than 300 chemical reactions that keep your body working properly! To say magnesium is important is an understatement. If you find yourself dreaming more about chocolate than your beau, add leafy greens, nuts, seeds and fish to your diet.

Sugary, sweet foods: Sugar seems to be the food most people struggle with. Animal and human experiments indicate sugary foods, especially when combined with fat cause your body to release ‘feel good’ endorphins which may trigger the same reward and pleasure centres as cocaine and heroin. To add insult to injury, sugary foods also displace the nutrient-rich foods that actually supply us with enough dietary amino acids we need to stave off cravings. Sugary foods can signal a lack of chromium, carbon, sulfur or tryptophan. Add more foods like chicken, cheese, broccoli, grapes, nuts and vegetable to your diet.

Breads and Pasta: You could be deficient in nitrogen, choose dark green leafy vegetables like kale and collard greens, nuts and seeds

Oily foods: You could be low in calcium. Again, leafy green vegetables broccoli, asparagus, mustard greens, kale, figs, plums and dates are the best sources to increase calcium and stave off cravings.Or your body could be asking for more calories, opt for avocados, almonds and coconut oil.

Salty foods: Athletes and highly stressed individuals often crave salt which can indicate low levels of chloride or silicon or low adrenal function. Good sources of chloride include tomatoes, celery, lettuce and seaweeds, whilst cashews, nuts and seeds are great sources of silicon.

Carbonated drinks: your body may be lacking calcium.  Increase dairy products and dark green leafy green like spinach and kale for good measure.

It’s best to get your nutrients from food where possible but for those times where you need a little extra support try B complex with meals, B₆ is needed to make serotonin, a neurotransmitter that keeps cravings at bay and makes you feel happy. Amino acid L-tryptophan found in small quantities in turkey meat and milk also helps reduce carbohydrate cravings, you’d want to take about 500-1500mg per day, but steer clear of this stuff if you’re taking antidepressants, the two don’t mix! Amino acid L-glutamine also known as GABA and D-phenylalanine can stop sugar, carbohydrate and alcohol cravings. Supplement with 500mg 3-4 times per day depending on craving intensity. A nutritional therapist can check your individual nutrient status and adrenal function and recommend a diet tailored for you.

2. Unbalanced blood sugar levels

   Mood has a lot to do with what you crave and stress exacerbates this. When you’re stressed, your body wants comfort food because cortisol, a hormone, raises sugar levels in the blood, increasing your hunger.  When we eat processed carbohydrates and sweets that have a high glycaemic load (GL) our body turns it into sugar and it gets released into our blood stream quickly. The body reacts by secreting insulin to level out this high blood sugar level. Too much or too little insulin causes spikes and lows in blood sugar, resulting in cravings.

Could you have unbalanced blood sugar?
If you regularly suffer from fatigue, intense cravings, headaches, foggy thinking and mood swings, anxiety and skin breakouts your blood sugar may be unbalanced.

Solution: Avoid high glycaemic foods and anchor carbohydrates with proteins
Replacing high GL processed foods with healthier foods that have a lower glycaemic value will stabilise blood sugar levels. Foods to focus on include; apples, pears, broccoli, celery, peppers and cucumbers. Almonds, cinnamon, turmeric, green tea and fresh green juices help regulate blood sugar levels. Oatmeal, avocado, black beans, lentils and organic peanut butter keep you fuller longer, reducing cravings. Foods to reduce include; sweets, bread, cereals, chips and deep fried foods and fruit juices.  Eating the right amount of protein and anchoring carbohydrates with protein and fats also keeps blood sugar stable, staving off cravings. Work out how much protein you need per day https://www.proteinsmart.kashi.com/#/calculator. Prioritise sleep and try to manage stress, sleep deprivation and stress increase cortisol which raises blood sugar and insulin production and can stimulate cravings.

If you need a little extra support: Fish oil eliminates carbohydrate cravings and enhances insulin sensitivity, you’ll need about 100-250mg daily. Resveratrol found in red wine and grapes, is also known to improve insulin sensitivity; you’ll need about 100mg per day. Your GP can test your blood sugar levels.

3. Food intolerance

   If you don’t think your food cravings are down to a nutrient deficiency and you don’t have any symptoms of blood sugar imbalance, there’s a chance you could be intolerant to the foods you crave. Surprisingly it’s common to crave the foods we’re intolerant to. Statistics from Allergy UK, indicate around 45 per cent of the UK population suffers from a food intolerance at some point. A group of the eight major allergenic foods, often referred to as the Big-8 includes milk, eggs, fish, shellfish, tree nuts, peanuts, wheat and soybeans.

Could you have a food intolerance?
If you often feel bloated or suffer from fluid retention, IBS, diarrhoea, eczema or other skin related conditions, asthma and wheezing, headaches, migraine or depression you could have a food intolerance. Consider how often you eat these; chances are it’s surprisingly regularly as milk, eggs and wheat are often hidden ingredients in many foods.

Solution
You know your body best, a DIY elimination diet should help identify suspected culprits. Simply avoid them for two weeks and then reintroduce them, one by one, every 3 days, to discover which ones are causing the reaction. Keep a note of symptoms in a food / mood diary. Note how you feel physically and mentally when you avoid certain foods and whether symptoms reappear when these foods are reintroduced. This takes discipline but it’s the most effective and cheapest way I know. Alternatively speak to a nutritional therapist about intolerance testing.

Unfortunately there isn’t a simple answer to why we have food cravings and everyone is different. The trick is to observe how your body reacts. Life is about balance, I strive to live by the 80/20 rule, if I can eat well 80% of the time, I’m happy with that, after all, life is short and a little of what you fancy does you good. It’s taken me a long time to realise it’s not about kicking food cravings for good; it’s about creating a healthy, life-long relationship with food.

Shani Shaker BA (hons), dipION, mBANT, CNHC, is a registered nutritional therapist with a focus on regenerative and functional nutrition, disordered eating, addiction and mental health. Based in London her services include one-to-one coaching, group classes and Skype sessions. Contact her at [email protected]

Disclaimer: The information provided is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Supplementation should only be temporary. If you’re eating a nutrient-rich diet, extra supplementation should only last for a month or two, just long enough to resolve the deficiency.

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The common cold, including chest cold and head cold, and seasonal flu are caused by viruses, whether you succumb to a virus depends on the strength of your immune system at the time of infection. Flu symptoms are similar but are usually more severe than cold symptoms and come on quickly. Symptoms of flu include sore throat, fever, headache, muscle aches and soreness, congestion, and cough. If you’re otherwise healthy, look after yourself at home by resting, keeping warm and drinking plenty of water to avoid dehydration.If you feel unwell and have a fever, you can take paracetamol or anti-inflammatory medicines such as ibuprofen to lower your temperature and relieve aches. Children under 16 shouldn’t be given aspirin. If its a cold, studies have repeatedly shown that taking a daily supplement of 1 gram of vitamin C or more reduces the incidence, severity and duration. Obviously optimum nutrition, together with immune-boosting nutrients during cold epidemics, can produce even better results. Here’s what to do if you are suffering:

Dietary advice
Avoid all dairy products, eggs and excessive meat or soya consumption since these foods are mucus forming. This is a great time to give your body a high-energy pure food diet packed with fresh fruit and vegetables and their juices. Cat’s claw tea three times a day can support the immune system find it here.

Supplements
• 2 x high strength multi vitamin and multi mineral these are great
• 2 x Antioxidant complex I like these
• 2 × Vitamin C 1,000mg (3g every four hours only when infected) look for these are good – but pay attention to your gut, too much vitamin c can lead to diarrhea

Shani Shaker BA (hons), dipION, mBANT, CNHC, is a registered nutritional therapist with a focus on regenerative and functional nutrition. Based in London her services include one-to-one coaching, group classes and Skype sessions. Contact her at [email protected]

Disclaimer: The information provided is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Please consult your healthcare provider with any questions or concerns you may have regarding your condition. Supplementation should only be temporary. If you’re eating a nutrient-rich diet, extra supplementation should only last for a month or two, just long enough to resolve the deficiency.

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Eating lean protein, complex carbohydrate, essential fatty acids, fresh fruits, and vegetables in the right amounts and drinking lots of water will turn a sluggish metabolism into a fat-burning machine. People who dedicate themselves to clean eating, generally lose about 3 pounds a week, and the benefits go beyond weight loss. They lose weight, stay healthy and have more energy. Their eyes will look bright and alert, their teeth and gums are be healthier, their skin glows and they report less hunger.

Eat clean principals: 

• Eat breakfast every day, within an hour of getting up. 
• Eat lean protein and complex carbohydrates at every meal.
• Have two or three servings of healthy fats every day.
• Increase fibre from fresh vegetables and fruit- aim for 30-50g daily.
• Control your portions.
• Drink as much water as is comfortable for you every day.

I see a lot of people who are confused about carbs, and often try to cut them out completely.. The trick is to colour code them, according to whether they are high or low glycaemic. High glycaemic carbs will raise your blood sugar and lead to cravings, mood and energy fluctuations and ultimately weight gain. Low glycaemic carbs are vital for long-term health and brain function.

Green: Eat freely. Low-burning, low GI vegetables such as kale, broccoli, lettuce, radish, arugula, celery, mushroom, snap pea, bok choy, asparagus, bell pepper, watercress, cauliflower, Brussels sprouts, tomato, dandelion greens, hearts of palm, cucumber etc.

Yellow: Eat in moderation. Whole grains, legumes and fruit. Brown and black rice, quinoa, amaranth, millet, teff and buckwheat, red, green and yellow lentils, black beans, kidney beans, adzuki beans, mung beans, chick peas, pinto, black-eyed and fava beans, blackberries, raspberries, strawberries, blueberries. No more than 2 pieces of stone fruit daily, nectarines, plums, peaches, apricots, apples and pears.

Red: Eat limited amounts. Starchy, high glyceamic cooked vegetables. Sweet potato, yam, winter squash, parsnip, pumpkin, high-Sugar fruits including  grapes, bananas, dried fruit such as raisins, dates and all fruit juice. 

White: Avoid. Products high in white flour and sugar including doughnuts, breads, bagels, sweets and artificial sweeteners and alcohol. Anything that comes in a packet is generally over-processed and stripped of nutrients and fibre. 

Shani Shaker BA (hons), dipION, mBANT, CNHC, is a registered nutritional therapist with a focus on regenerative and functional nutrition. Contact [email protected] 

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Shani Shaker BA (hons), dipION, mBANT, CNHC, is a registered nutritional therapist with a focus on regenerative and functional nutrition. Contact her at [email protected] or via www.superradiance.co.uk

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