The holidays are rapidly approaching which means ‘tis the season for treats and calorie dense meals. Here is some insight between hunger and cravings to help you navigate the holiday season with confidence. 

Though we may use these words synonymously in conversation, ‘hunger’ and ‘cravings’ have two very different meanings, physiologically.

Hunger is actually a reflex. It is biologically driven. The brain assesses hunger by evaluating changes in hormone and nutrient levels in the blood. Hunger is regulated by a number of hormones, primarily within the gastrointestinal (GI) system, and when these hormones are released, the brain receives a message to look for food.

Cravings, on the other hand, are driven by the pleasure centers in the brain. Man oh man, cravings can be intense! This is why we crave fast-food after seeing or smelling it, or why it is so difficult to stop at just one serving of dessert. We have our trusty hormone friend serotonin to thank for that… The body’s natural “feel good” chemical. When serotonin levels are low, our brain yearns for ways to get more. Eating carbohydrates is a simple way to accomplish this task. 

So how can you tell the difference between hunger and a craving? Here are some cues:

Hunger builds gradually. Cravings develop suddenly. 

Hunger is physical. Sometimes accompanied by stomach pains or feelings of emptiness. Cravings are more on the mental side, including imagining how a food may look, taste, or smell. 

Hunger occurs hours after a meal while cravings are typically unrelated to time.

Hunger stops when full (or after eating). Cravings persist despite fullness. 

Eating when hungry leads to feelings of satisfaction. Eating linked to cravings are more often followed by guilt and/or shame. 

Tips for monitoring hunger:

• Eat at regular intervals

• Avoid skipping meals - even if that means eating something small

• Include protein and fiber with each meal

• Hydrate!

Tips for controlling cravings:

• Identify craving triggers: sight or smell of food, activities or places, specific traditions, social media, advertisements/marketing

• Ask yourself what is triggering the craving: Tired? Stressed? Bored? 

• Redirect your thoughts. Visualize a peaceful “happy place”, smell a non-food aroma (candle, essential oils, lotion)

• We’ll say it louder for the people in the back… Avoid skipping meals! The willpower muscle is weakest when we are hangry.

• Exercise! Especially if craving triggers are related to boredom or stress.

Being mindful of cravings increases your awareness of the eating process, sensations of hunger and fullness, feelings about food, and ultimately, can lead to better satisfaction with meals. Spoiler alert: Progress with nutrition doesn’t have to wait until January 1st!