This does not go with my personal experience at all, nor with all the experience Ihave heard shared by other compulsive overeaters. To me this "expert"is talking about normals eaters - it´s like telling alcoholics that they should try to find the difference between thirst and craving for a drink.
I think the chart gives you something to focus on when you start thinking about food. You can ask yourself "Am I even hungry?" and then whip out the little chart. Just having that concentration will help you make wiser food choices.
I find that any time I stop to question my hunger, I make WAY better food choices. Even if I am starving, , if I am focused, I will wait until I can get my hands on something healthy as opposed to shoving anything in my mouth.
This only works if you have normal digestive physiology. If I were to wait until my body told me I was hungry I would be sick, weak and dizzy. Since having had a gastric bypass I no longer experience hunger pains. Although I was told these would return after 6 months they never have, so I never eat when my body tells me I'm hungry because it simply doesn't do that. I just plan ahead and eat at regular intervals, usually 2-300 calories for breakfast, 3-400 for lunch and 4-500 for dinner. which leaves me 2-300 for a couple of pieces of fruit between meals and a yogurt for supper so I can take my anti-inflammatory pills.
Ahh SP, on the one hand, the article says "If you’ve fallen into the habit of ignoring hunger cues (eating when the clock says it's "lunch time" or eating when you are not even hungry), tune back in to your body." but then on the other hand there is quite a lot of advice in articles sprinkled around the site to "pre-empt the hunger signals by eating more frequently at regular times (and in theory stop the need to overeat) even when you're not hungry"...
I thought that the detailed description of the difference between "hunger" and "appetite" definitely made sense and helped me to understand how we have programmed ourselves to eat at the wrong foods at the wrong times and places. Great article!
To Raeb84- I think that what the article is saying about letting your hunger get to those higher levels is that people tend to make poor food choices when they get too hungry. As long as you have healthy food choices whenever you decide to eat then you're right on target with what the article is suggesting. You're also listening to your body in the afternoon; you're not feeling hungry so you're not eating. It sounds like you're doing all the right things to me! :-)
Great article, but I'm curious - is it bad to be hungry? Not at a level 1 like on the chart, or even a level 2, but if I stay at a level 3 for 30 minutes is that going to really give me problems if I'm doing that most days? I try to eat within that amount of time once I've gotten to about a level 3, but should I even be getting to that level? I always hear that you need to eat every 3 or so hours to keep metabolism up, which I do in the mornings, but not usually in the afternoon because I'm not hungry and I can't eat too close to when I work out. Is that going to hurt my weight loss too? Losing weight is very, very confusing.
You crave carbohydrate, I don't know of anyone who craves fat or protein; both fat and protein can satisfy you, but carb's actually make you feel hungry. Drop the carbs, especially "sweet" carbs, and see how quickly the rest take care of itself.
I know myself well enough to know I have a sweet tooth. So I am able to keep that at bay by eating something that taste sweet in the afternoon as my snack, I like smoothies made with tofu,fruit and yogurt or if chocolate is what i want I will have a chocolate rice cake . This is a good way to deal with all of this .That way I am not over eating to satify that craving.
Wow, great article! I especially liked the chart that spelled out the 1-10 hunger scale. I think that technique will really help now that it's been clarified. I also have trouble with cravings, and right now I'm trying to deal with the problem by having healthier substitutes around, but I'm going to check out the other articles that were linked about how to handle the emotion or deal with proximity. Again, great article!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkTeams, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.