Research shows that hunger strongly influences our food choices and encourages us to eat high-calorie dishes. This is the result of the workings of our brain and hormonal system, which, in a state of food deprivation, demand quickly accessible sources of energy.

What does science say?

Studies have shown that longer periods without food alter our perception of the taste and value of certain foods. One study conducted by Harvard University showed that after six months on a diet, participants successfully reduced their sensitivity to refined foods and got used to less calorie-dense meals. Their diet consisted of:

• 25% of calories from proteins and fats,
  
  
• 50% of calories from carbohydrates with a low glycemic index.

What does glycemic index mean?

The glycemic index (GI) is a measure of how quickly a certain food raises blood sugar levels. Foods with a high GI (e.g., white bread, sweets) cause a rapid surge in sugar, leading to sudden drops in energy and increased craving for even more sugar. On the other hand, foods with a low GI (e.g., whole grains, legumes, vegetables) cause a more even rise in sugar and longer-lasting satiety.

Hunger and impulsive decisions

A study by the University of Cambridge discovered that the feeling of hunger directly activates the amygdala—the part of the brain responsible for reward and impulsive decision-making. This means that when we are hungry, the brain instinctively seeks quick solutions, which are usually fatty, sweet, or salty foods.

Another study from 2022, published in the journal Appetite, showed that people who go shopping hungry, on average, buy 25% more unhealthy snacks compared to those who shop when they are satiated.

How to defend yourself against hunger?

To avoid energy crashes and hunger attacks, you can follow some simple strategies:

1. Eat regularly—Make sure to have 3 main meals and 2 smaller snacks daily.
   
   
2. Increase your protein intake—Proteins (meat, fish, eggs, legumes) prolong the feeling of fullness.
   
   
3. Choose foods with a low GI—Whole grains, fruits, vegetables, and legumes help stabilize blood sugar.
   
   
4. Drink enough water—Sometimes thirst mimics hunger.
   
   
5. Don't shop hungry—This way you avoid impulse purchases of unhealthy foods.

Hunger is a natural response of the body, but if we give in to it, it can lead us to poor dietary decisions. With regular meals, a balanced diet, and thoughtful meal planning, we can decrease our desire for unhealthy foods and improve our eating habits. This way, we become more energetic, healthier, and less susceptible to the quick dietary pitfalls waiting for us at every corner.