Introduction to Mindful Eating: The Body’s Natural Ebb and Flow of Hunger in Dieting
Mindful Eating and Levels of Hunger
How many people sit in front of the television eating a bag of chips and then realized they have eaten more than intended? Alternatively, they go to a buffet determined to eat healthy only to find themselves stuffed beyond comfort? These situations make it feel as though any attempts at dieting have been ruined.
Others have been focused on a work deadline until the end of the day only to realize they have not eaten or noticed their hunger. So in order not to ruin a diet, a person may overeat to compensate for immense hunger. Today, information and dieting ideas come from every direction; yet, with all this information, our society has a difficult time understanding and following the body’s natural ebb and flow of hunger. Many people have become pro’s at yo-yo dieting because of this inability to listen to the body.
Mindful eating is an all inclusive concept that allows one to be in tune with the body. Being aware of what is consumed is only a part of being mindful. The core of mindful eating is to be fully conscious of the body’s needs and wants as well as maintaining a healthy relationship with food.
Why is this important? Because the body is designed to maintain a system of life and innately knows what it needs to survive. However, in a world of constant distraction and altered relationships with food, it is not uncommon for many individuals to be unaware of the body’s hunger and satiety cues. Raising one’s awareness level on hunger and satiety also includes the awareness of emotional factors that may be present, recognizing levels of hunger and satiety, and acknowledging any outside factors and stressors that may hinder the ability to be aware of the body’s needs. It is through the alternate idea of mindful eating that many are able to be successful at dieting, maintaining, and gaining weight based on one’s needs.
It begins with understanding levels of physical hunger and satiety versus emotional hunger and satiety. First, let’s talk about a way to see degrees of hunger.
On a scale of 1-10, with 1 being famished and 10 being completely full, one can begin to look at how hungry or satisfied she is in the moment. If the level of hunger is a one – it has been too long since the body has been nourished. At level one, the person is shaky, irritable, and headaches may occur. These are all physical signs the body is overly hungry.
Moving up to a Level 2 or 3, a person finds herself very hungry with some irritability, a rumbling stomach, and the beginnings of a headache. However, in attempting to be aware of hunger, at these lower levels the body is at the place where food is a necessity. It is not just time for a snack, it is time to eat something that will allow the body to continue all of its normal functions. At this point, a person’s body needs something more than a piece of fruit; it is in need of several exchanges, perhaps a combination of proteins, starches, veggies, and fats.
Satiety Levels
As the hunger level reaches a 4 to 5, the body is in a neutral place. This could mean a small snack would be enjoyed or a person can wait until a later time to eat and still be comfortable. For those who graze on food all day, this is a good time to grab a snack. For those who only want to eat three meals in a day with no snacks, this is a good hunger/satiety level to wait for the next meal.
This level is incredibly important regardless of our daily pattern of eating. Here is why: if this level is maintained until the next meal or snack, then a person is in tune with his body’s hunger cues. However, if he moves back to a 2-3 or finds himself at a level of 8-9, then he has not listened fully to his body’s needs. (Disclaimer – to move into a different level after eating or not eating is not a bad or good thing, it is the way in which our bodies let our brains know when to eat or to stop eating).
When a person finds herself approaching a 6-7, he in a place of satiety for his body. At this point, the body has met its needs and the person is comfortably full. In this place a person is not overly full nor hungry. He can eat some more and not feel ill or decide to be finished.
At levels 8-9, the body is uncomfortably full. Many times a person gets to this level because she hasn’t listened to her body’s satiety point (6-7). Perhaps she was watching television or completely engaged in conversation, or she noticed fullness a few minutes ago, but the taste of the food was irresistible. Whatever the reason, at this level, one begins to get uncomfortably full. The body may feel bloated or nauseous. At this level, a person has eaten beyond satisfaction.
The final level is 10. This is best described as “Thanksgiving full.” Many have been to a large dinner with a variety of foods where he picked at the food as it was prepared, ate the meal, ate the dessert (or two), and then meandered back to the kitchen for a bit more. Then, as he gets to the couch, he realizes how incredibly full he is.
Some people feel stomach aches at this level, others feel nauseous. A type of lethargic feeling overcomes the senses primarily because the body’s blood and energy is focused on digesting. Again, this level is not a “bad” level, because there are times when this level occurs. It is when every time food is consumed and a level 10 is reached that a person may have a problem. The same goes if a person is perpetually at a level 1 of hunger.
All in all, mindful eating begins with understanding the body’s levels of hunger and satiety. At different times of the year, months, and days, the body sometimes needs more food and at other times needs less. Yet, being aware of these times and levels within the body makes for a more healthful approach to eating. The dieting mentality of “only eat x-number of calories a day” is not effective without learning to listen to the body.
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References:
1. Morrison, Ellen. Liscensed Dietitian in Raleigh, NC. 2009.
2. “Hunger and Satiety Chart,” Carolina House Residential Treatment Center for Eating Disorders. 2009.