Processed foods can be difficult to resist. Not only are they designed to be quick and convenient, research shows that certain additives and flavorings can lead to addictive eating behaviors. Nutritionists say there’s an easy way to wean yourself off of processed foods in as little as 30 days when you address the psychology behind the cravings. There are 3 types of hunger: head, heart and stomach. Below are explanations of what these areas do and what they mean to cravings.
HEAD HUNGER:
Head hunger is the random cravings you get that are triggered by visual cues, like when you see a cake being iced or a burger being fried on the grill. Head hunger can also be triggered by hearing foods being opened — like when a friend opens up a bag of potato chips — or by smelling foods. That’s why some supermarkets have been known to pump bakery smells into the air towards unsuspecting shoppers. The way to manage head hunger is to change your behavior. If you’re walking by a bakery on your way to work everyday, change your route to one that doesn’t send you straight to a trigger. To avoid the grocery store bakery smells, try doing your shopping online and picking it up or having it delivered. Encourage healthier cravings by placing more fruit and vegetables in your eye-line. Recognize your visual triggers and remove them.
HEART HUNGER:
Heart hunger is triggered by emotions — both negative and positive. You might be eating for celebration or to soothe hurt feelings. Either way, emotional eating can provide an instant feeling of comfort, but it puts you in an unhealthy cycle. One minute you’re enjoying those Cheetos, and the next you’re beating yourself up for giving in to your craving. Meanwhile, your hurt feelings are still there. If emotional eating is happening on a regular basis, it may be time to seek professional help. There are clearly issues you have not addressed, and a therapist can help you sort those things out so you're not reliant on food to deal with your emotions.
STOMACH HUNGER:
Stomach hunger is the only acceptable hunger. It may be a rumbling in your stomach, a feeling of fatigue, or even feeling lightheaded. Unlike head and heart hunger, stomach hunger comes on gradually and builds until we eat. In other words, it’s not a way of seeking emotional solace. We need food for both energy and nutrients, so it’s important to satisfy this hunger by eating the right kinds of foods and not put it off until it’s too late. If we’re ravenous, we stand to do just as much damage in the fat and sugar departments as we would by eating from heart or head hunger. Our bodies like routine and regularity, so try to stick to a schedule that’s not too strict and not too lax. Snacks should be based around fruit or vegetables combined with a source of satiating protein — perhaps and apple with a slice of cheese or some celery with peanut butter.
