Hunger vs. Cravings: How can you tell the difference?

One of the biggest questions you need to ask yourself when it comes to healthy eating is: Is it a craving, or am I really hungry? Hunger is natural, but cravings can hit from time to time, and if you're like many people, it's not always easy to tell them apart. Here are some simple guidelines that can help you determine the difference:

When It’s Hunger

Hunger is the feeling you get when you experience a normal and gradual drop in blood sugar about four or five hours after a meal. It's your body's way of telling you that eating is overdue. Hunger signals can come from your stomach (in the form of growls, pangs, or a hollow feeling), as well as from your brain (which may include feeling headachy or fatigued).

Make sure that you are adequately satisfying your hunger with the right foods, such as lean protein and plenty of vegetables at every meal. Another way to ward off hunger is to enjoy a mid-morning and mid-afternoon snack. Strategic snacking is especially important when you’re following a healthy eating plan. Studies show that it takes relatively few calories to prevent cravings but many more to satisfy them once they occur. "The quality of calories in your satisfying meals and snacks, along with a light dessert that contains protein or is served with some protein, should help keep your hunger at bay," says Dr. Arthur Agatston, creator of the South Beach Diet. "We encourage you to eat until you’re full and snack before you get hungry." Some snack ideas include turkey roll-ups, reduced-fat cheese, celery sticks with hummus, or fresh fruit.

When It’s a Craving

Cravings, on the other hand, happen within a couple of hours of your last meal. Ironically, eating some foods can make you hungry! "Cravings can be caused by exaggerated spikes and dips in blood sugar that occur after you eat highly processed carbohydrates like white bread or cake or other highly refined baked goods, or white rice or white pasta. These foods are digested so quickly that they cause an almost immediate rise in blood sugar followed by a big dip soon after," says Dr. Agatston. It's this drop in blood-sugar levels that causes a craving. Moreover, the sight and smell of certain foods can produce cravings as well. This is when the "Three-Bite Rule" comes in handy: Simply take three bites of something you’re craving that you normally wouldn’t allow yourself to indulge in, such as a decadent dessert, for example, and then put it aside for a few minutes. Most likely you won’t come back to it. You’ll soon discover that just a few bites can be very satisfying.



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