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Hi Reader!

Can you eat less and feel less hungry? It doesn’t make sense, and yet, some of my clients find themselves experiencing exactly that. And I’m not talking about people who get on medication that suppresses appetite or keeps you feeling full longer. It happens naturally. Let’s find out what we can learn from my clients.

Is this your experience?

Before we start working together, many of my clients tell me:

• I’m hungry all the time!
• I must eat 5-6 times a day to avoid energy dips, cravings, and hunger.
• I have to eat small, frequent meals to feel satisfied and keep my appetite at bay.

Do you feel the same way?

In addition, you might have a fear of being hungry. Whether because you had a bad experience in the past, like an episode of hypoglycemia (low blood sugar), or maybe you’ve seen someone go through that.

My husband is still traumatized from watching me go through a similar experience 25 years ago. I was pregnant with our second son, and I guess my blood sugar dropped. Not only was I hungry, I was shaky, and I almost screamed at him to let him know we needed to stop the car at the nearest restaurant. It was urgent! He still remembers.

Regardless, it’s often the case that we eat more or more frequently and feel hungry a lot.

During our work together, we adjust what and how frequently my clients eat, and as a result, they feel less hungry than before. How is it possible?

Three reasons for your heightened hunger

• First, it’s about your blood sugar regulation. When we eat lots of baked goods and processed carbs without balancing them out, we spike blood sugar. After a spike, there is usually a drop, and the first line of defense your body has is to make you feel hungry. So if you feel hungry a couple of hours after you ate, most likely your meal wasn’t well-balanced for your metabolic needs and capabilities.
• Second, you are confusing hunger and appetite. Wanting to eat is not the same as needing to eat. And sometimes, it’s hard to tell hunger from craving.
• Third, you might be eating too frequently. I often see people try to eat less at mealtimes because they are trying to lose weight. For example, you might reduce the portion or limit your calories at lunch, and by 3 pm, you need a snack.

An interesting study showed how reducing the frequency of eating reduced the number of times people felt hungry during the day. The two groups ate the same amount of food calorie-wise. One group ate three meals, and the other ate three meals and two snacks. The first group felt hungry before each meal (3 times), and the other group felt hungry 5 times a day. Interestingly, people who ate three times experienced a similar level of hunger before the meals than people who ate 5 times. So, if you are snacking all day long, you might feel hungry all day long.

In summary

There are physiological and psychological reasons for feeling more hungry than you really are: blood sugar drop, eating too frequently, and confusing hunger with appetite. Figure out which one applies to you and make the necessary changes. You might, like many of my clients, experience less hunger despite eating less.

If you suspect blood sugar, stay tuned for my Winter Reset - Sugar detox program, which will help you balance your blood sugar. It’s coming soon!

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Until next week, take care!

Olga