Should I Eat if I’m Not Hungry?
Should I Eat if I’m Not Hungry?
Understanding Hunger Cues
Nutrition experts often tout the benefits of checking in with your hunger, listening to it, and eating accordingly. However, sometimes you do need to eat when you’re not hungry, says Vandana Sheth, a registered dietitian nutritionist based in Los Angeles. One example might be if your schedule limits when you have time to eat, and eating when you have the chance can prevent you from getting too hungry and then overeating later.
How Does My Body Create Hunger Cues?
Hunger is a feeling of discomfort or weakness caused by a lack of food coupled with the desire to eat. Several parts of the body help regulate hunger, including the hypothalamus, blood sugar levels, the food in your stomach and intestines, and hormones like ghrelin and leptin, according to research.
As described by the Cleveland Clinic, the hormone ghrelin, which is located in the stomach, signals to the brain that you need food and increases appetite. Meanwhile, leptin does the opposite: Located in fat cells, it signals to the brain that you are satiated, which decreases appetite.
How Often Should I Feel Hungry?
Experts at the Cleveland Clinic note that hunger starts to set in two hours after your last meal. However, cues will vary day-to-day based on your food intake, stress, and activity level, among other factors. What’s important is that you pay attention to your body’s needs. The hunger-satiety scale can help you reconnect with your hunger and fullness cues.
The Hunger-Satiety Scale
Ideally, based on the version above, you want to eat when you’re at a 3 (hungry) to 4 (slightly hungry) and stop when you’re at a 7 (satisfied). Eating within this range most often allows you to make more rational and intentional food choices. Of course, sometimes you may not be able to eat within this window, and that’s okay. Keep this scale handy and use it to rank your typical hunger at meals.
Can I Skip a Meal if I’m Not Hungry?
Yes, you can skip a meal if you don’t feel physically hungry. But if you skip the same meal often, look at your eating behaviors to find out why. For example, if you skip breakfast only to feel sluggish mid-morning or hungrier as the day goes on, you may benefit from eating a balanced breakfast. Research finds that eating a high-protein breakfast may improve the sensation of fullness and reduce hunger in the hours after the meal compared to a low-protein one.
What if I’m on a Weight Loss Medication That Suppresses My Appetite?
If you have a low appetite because you’re taking a weight loss medication, you may have to recalibrate your relationship with hunger to get the calories and nutrients you need to stay healthy. Smolen advises consuming smaller meals throughout the day, so plan to eat about five or six meals. If you habitually forget when and if you ate (because of a lack of hunger), log your mealtimes in the Lose It! app to track how frequently you eat.
Conclusion
It’s okay to skip a meal if you don’t feel hungry, but chronic meal skipping may be a red flag. Take a look at your eating patterns to make sure they promote appropriate hunger and fullness. If you need help, reach out to a registered dietitian.
FAQs
Q: Should I eat if I’m not hungry?
A: Yes, you can skip a meal if you don’t feel physically hungry. However, chronic meal skipping may be a red flag.
Q: How often should I feel hungry?
A: Hunger starts to set in two hours after your last meal, but cues will vary day-to-day based on your food intake, stress, and activity level.
Q: What is the hunger-satiety scale?
A: The hunger-satiety scale is a way to rank your typical hunger at meals from 1 (extremely full) to 10 (extremely hungry). Ideally, you want to eat when you’re at a 3 (hungry) to 4 (slightly hungry) and stop when you’re at a 7 (satisfied).
Q: Can I skip a meal on a weight loss medication that suppresses my appetite?
A: Yes, if you have a low appetite because you’re taking a weight loss medication, you may have to recalibrate your relationship with hunger to get the calories and nutrients you need to stay healthy.
Q: How can I determine if I’m hungry or not?
A: Pay attention to your body’s cues. Hunger is a feeling of discomfort or weakness caused by a lack of food coupled with the desire to eat.
