Research shows that hunger strongly influences our dietary decisions and encourages us to consume high-calorie foods. This is due to the functioning of our brains and hormonal system, which in times of food scarcity, seeks fast sources of energy.

What does science say?

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

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

What does glycemic index mean?

Glycemic index (GI) is a measure of how quickly a specific food raises blood sugar levels. Foods with high GI (e.g., white bread, sweets) cause a rapid spike in blood sugar, leading to sudden energy crashes and increased craving for more sugar. On the other hand, foods with low GI (e.g., whole grains, legumes, vegetables) cause a more steady increase in blood sugar and longer satiety.

Hunger and impulsive decisions

A study from the University of Cambridge discovered that the feeling of hunger directly activates the amygdala – the part of the brain responsible for reward and impulsive decisions. This means that when hungry, our brains instinctively seek quick solutions, which are usually fatty, sweet, or salty foods.

Another study from 2022, published in the journal Appetite, revealed that people who go grocery shopping while hungry on average buy 25% more unhealthy snacks compared to those who are full.

How to resist hunger?

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

1. Eat regularly – Ensure 3 main meals and 2 small snacks daily.
   
   
2. Increase 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 impulsive purchases of unhealthy foods.

Hunger is a natural body response, but if we succumb to it, it can lead to poor dietary decisions. With regular meals, a balanced diet, and thoughtful meal planning, we can reduce the desire for unhealthy foods and improve our dietary habits. This way, we will be more energetic, healthier, and less susceptible to the quick dietary pitfalls that await us at every turn.