Differentiate Between Hunger, Desire and Cravings
This is a fascinating exercise:
* Before you sit down to eat each meal and snack, notice how your stomach feels
* Halfway through eating, notice how your stomach feels
* Rate your hunger again once you finished eating
A series of questions are given:
*Do you still want to eat more?
*Do you feel a physical sensation in your stomach or is it more in your mouth and throat? Can you describe the feeling?
* Do you want a specific food, taste or texture? If so, that may be a craving or desire, but if any food will do then it may not be hunger.
Then wait 20 minutes and answer the questions again and pay attention to how you feel and if you desire to eat anymore.
I have never actually recorded a full day of doing this, but I have learned to pay attention to my sensations throughout these past years. I have listened to Joel Fuhrman's idea of true hunger is felt in the back of the throat. However, as I follow those who do his program on facebook, I rarely read of anyone saying that they "feel" hunger in the throat.
Somewhere in my files, I have a copy of his study he did on this and notice that the participants were on "his diet", meaning they were following his suggestions as to where the sensation of true hunger is felt. If my memory serves me correctly, less than half of the participants 'Felt their hunger" in their mouth and/or throat.
Also, I have in the back of my mind, Dr. Fuhrman's idea of "toxic hunger" and when told by someone calling in that she had never heard of such a term and could not find any information on it, he replied that the reason there was no one else with this idea is because he made up the term. Hmmmmm, at least he admitted that.
However, I am still experimenting as to if there really is a feeling in the mouth or throat concerning hunger. Since Beck mentions it in here questions, that causes me to think there may be something to it.
I also recall a video, I am sorry I do not recall which one, where Dr. Fuhrman said that to experience "true hunger" in the mouth and/or back of the throat one has to be in the state of having all the micro-nutrients met in their body. In other words, one has to have restored all the vitamins and minerals in their body, then the body will send the signal that it is time to eat.
All this is so fascinating to me.
Where do we feel hunger? And how do we describe it?
Here are two links to videos that I often go back and listen to again and again.
The Pleasure Trap
The Cram Circuit
The cram circuit really helps me understand why I often eat when I know I already ate enough. I need to counter condition this circuit, because overeating is the trigger.
Dr. Lisle makes it all seem so simple, stop doing that behavior. Sounds like NO CHOICE to me.