Honoring Both Hunger AND Fullness
The feelings of hunger and fullness are typically very familiar sensations during our human experience. Multiple times a day, your body is sending you cues to eat or stop eating. These cues are different for everyone, every day. Your activity that day, the amount of sleep you received, what you ate the day before, your stress levels, on top of SO many other things happening in the body will ALL effect and can change your level of appetite on the daily.
Read that last part again… appetite levels and patterns change DAILY.
This is a huge reason why we at Focus Integrative Centers steer clear of diets while working with our clients. Diets that we often encounter include food “rules” like:
“I can only have this amount of calories today.”
“I can’t eat after this specific time of day.”
“I can only eat 3 meals a day.”
“I can’t eat this food group or that food group.”
The problem with these rules is that they do not account for the daily changes in your body that I mentioned above. The body is an amazing, multi-faceted machine! It would be foolish of us to think we could run on the same exact amount of (usually very limited) calories every day or that it would stop processing foods after a certain time of day. That’s just not how it works.
A big part of being an intuitive eater - making food choices without experiencing guilt, honors hunger, respects fullness and enjoys the pleasure of eating - is letting go of those rules. Instead of using rules and regulations (aka diets), using an intuitive approach to eating teaches you how to understand your body’s cues, like different physical symptoms of hunger, meanings behind a craving, and/ or ways to feel fullness.
*** Disclaimer! If someone is in recovery from an eating disorder or any level of disordered eating where hunger and fullness cues have been skewed by the disordered behavior, using a structured meal plan would be wise until the body can trust its hunger and fullness cues again. This meal plan should be designed and monitored by a professional Registered Dietitian who specializes in eating disorder recovery like the ones at Focus.
Our bodies were intended to communicate these physical needs to your brain through what we call the gut-brain axis. This is basically a nerve highway from your intestines to your brain telling it what it needs, when it needs it, and how much. Pretty cool feature these bodies have! What’s not so cool is that your brain is also receiving signals from the media, your friends, and culture that tell us to suppress these feelings and follow their rules instead, which can really skew our choices when it comes to food.
For many of us, we have listened to outside sources of information for so long we don’t even really know what true hunger is.
In order to reconnect to this inner-nutritional wisdom that I believe we all have, I want to introduce you to a tool that helped me reconnect with the intuitive eater inside of me. This tool is called the Hunger and Fullness Scale .
The point of this scale is not to give you another food rule to follow, but simply a guide to help ask yourself before, during, and after a meal how you feel. Ask yourself, “Where am I on the hunger & fullness scale?”
Ideally, before starting a meal you’d be just at a 3-4. Feeling physical signs of hunger. Halfway through your meal, pause for a few seconds to check in with yourself and ask, where am I now? Ending a meal at a 7-8 fullness is ideal, because at this point you should feel satisfied, but not overly full and the hunger cues have subsided.
To clarify, this is not a hard and fast rule to always stop at a “7” fullness. These are just suggestions. Overeating happens and is a normal human experience. It is nothing to beat yourself up about. This scale is simply a guide to help you bring a bit of mindfulness to your mealtimes.
It seems simple to do in theory but putting it to practice can be difficult for a lot of people. Common issues I see are:
1. Some people have crazy schedules that don’t allow them to eat for long periods of time. I’ve had these moments. A long car ride or comprehensive exam - this is where planned overeating can come in. If you think you might not be able to eat again in the next 4+ hours, it makes sense to eat until you're slightly above comfortable fullness, more like an 8-9. Also it would be wise to choose something a bit richer in calories and density with a good bit of fat and protein to sustain your fullness longer. Another good way to plan for a hectic schedule is bring plenty of snacks to hold you over with!
2. Other people have a hard time, mentally and physically, reaching fullness (6,7). Instead these people aim for mere suppression of hunger at let’s say a 5, because they feel guilt or shame around eating to satisfaction. At a 5, you may not feel hungry, but it won’t be long before you go back to a 4 or 3 and need to have another meal. Simply put, it’s wiser to eat for satisfaction at the beginning.
3. Lastly, most people can’t even really recognize what hunger feels like for them. For most, hunger is explained as an emptiness or gnawing in their stomach, but it’s important to know that hunger can present itself in a lot of different ways. Hunger can take the form of low energy/fatigue, moodiness (or “hangry”), poor attention, headache, stomach upset, dizziness or shakiness. If you notice one of these physical signs pop up 3-4 hours after you last ate a proper meal, it very well could be hunger.
Signs of fullness are usually easier to feel and decipher but taking a minute or two in the middle of a meal to assess your satisfaction can really help make those distinctions easier.
Again, please remember this is simply a tool. Not a tool to create a diet around, but a tool to help you begin to be more in touch with your body's needs. Just like any other responsibility you have; the more you know and study your body, the better you can care for it. That is the ultimate goal. To care for this vessel physically, mentally, emotionally, and spiritually the best we can with the lives we have been given.
Hope you find it helpful friend!
By: Kaitlyn C. Tucker, RDN at Focus Integrative Centers
Archive
-
October 2024
- Oct 22, 2024 Eating Disorder Awareness on Social Media Oct 22, 2024
- Oct 1, 2024 Managing ADHD in Eating Disorder Recovery Oct 1, 2024
-
September 2024
- Sep 16, 2024 Are eating disorders genetic? Sep 16, 2024
-
August 2024
- Aug 27, 2024 How Eating Disorders Affect the Brain Aug 27, 2024
-
March 2024
- Mar 6, 2024 What is Intuitive Eating? Mar 6, 2024
-
August 2023
- Aug 28, 2023 Quick Facts on Dietitians vs Nutritionists Aug 28, 2023
-
May 2023
- May 4, 2023 Should You Be Pro Probiotics? May 4, 2023
-
February 2023
- Feb 27, 2023 Diet Culture is Clever Than Ever Feb 27, 2023
-
January 2023
- Jan 11, 2023 Winter is Often a Perfect Time to Heal Jan 11, 2023
-
November 2022
- Nov 14, 2022 How to Talk to Someone in Recovery: Advice for Friends and Family Nov 14, 2022
-
September 2022
- Sep 12, 2022 Recovery is for everyone Sep 12, 2022
-
July 2022
- Jul 18, 2022 Grocery Shopping in Eating Disorder Recovery Jul 18, 2022
-
June 2022
- Jun 13, 2022 Is Mental Restriction Causing You to Binge Eat? Jun 13, 2022
-
May 2022
- May 9, 2022 Cognitive Distortions in Eating Disorders May 9, 2022
-
April 2022
- Apr 4, 2022 The Stages of Group Therapy Apr 4, 2022
-
March 2022
- Mar 21, 2022 Celebrating National Nutrition Month Mar 21, 2022
-
January 2022
- Jan 18, 2022 Yoga: An Eating Disorder Recovery Tool Jan 18, 2022
-
November 2021
- Nov 16, 2021 The Reason I'm Grateful for that "Time of the Month" Nov 16, 2021
-
October 2021
- Oct 14, 2021 Plant-Based Diets and Eating Disorders Oct 14, 2021
-
September 2021
- Sep 23, 2021 Harmful Myths from Diet Culture Sep 23, 2021
-
July 2021
- Jul 12, 2021 Body Acceptance Jul 12, 2021
-
June 2021
- Jun 16, 2021 What is Avoidant Restrictive Intake Disorder? Jun 16, 2021
-
May 2021
- May 18, 2021 Perfectionism and Mental Health May 18, 2021
-
April 2021
- Apr 20, 2021 Eating Disorders in Men Apr 20, 2021
-
March 2021
- Mar 15, 2021 Yes, ALL Foods Really Do Fit Mar 15, 2021
-
February 2021
- Feb 15, 2021 What I Didn’t Expect on My Eating Disorder Recovery Journey Feb 15, 2021
-
January 2021
- Jan 11, 2021 Focus on Health, Not Diets This New Year Jan 11, 2021
-
December 2020
- Dec 14, 2020 Keeping Hope Alive Through the Holidays Dec 14, 2020
-
November 2020
- Nov 16, 2020 How to Navigate Holiday Parties in Eating Disorder Recovery Nov 16, 2020
-
October 2020
- Oct 14, 2020 World Mental Health Starts Here Oct 14, 2020
-
September 2020
- Sep 22, 2020 National Recovery Month Sep 22, 2020
-
August 2020
- Aug 24, 2020 Are Athletes More Likely to Have an Eating Disorder? Aug 24, 2020
-
July 2020
- Jul 24, 2020 Parents, is your child just "a picky eater" or is it something else? Jul 24, 2020
-
June 2020
- Jun 11, 2020 How to Practice Gratitude During COVID Jun 11, 2020
-
May 2020
- May 11, 2020 How Disordered Eating Affects Women’s Fertility May 11, 2020
-
April 2020
- Apr 21, 2020 How to Care for Our Bodies During a Pandemic in Eating Disorder Recovery Apr 21, 2020
-
March 2020
- Mar 23, 2020 Meal Planning in Quarantine: Tips from a Dietitian (and a Mom) Mar 23, 2020
-
February 2020
- Feb 18, 2020 Do You Know Someone That May Have an Eating Disorder? Remember to ACT NOW. Feb 18, 2020
-
January 2020
- Jan 24, 2020 January: The Monday of Months Jan 24, 2020
-
December 2019
- Dec 18, 2019 New Year, No Diets Dec 18, 2019
-
November 2019
- Nov 19, 2019 Eat, Drink, & Still Be Merry: Navigating the Holidays with an Eating Disorder Nov 19, 2019
-
October 2019
- Oct 16, 2019 Fear Foods Going Bump in the Night Oct 16, 2019
-
September 2019
- Sep 25, 2019 Don’t Believe Everything You Think Sep 25, 2019
-
August 2019
- Aug 20, 2019 Does my child have an eating disorder? Aug 20, 2019
-
July 2019
- Jul 24, 2019 Therapist Spotlight: Missy Cohen, LCSW Jul 24, 2019
-
June 2019
- Jun 25, 2019 Honoring Both Hunger AND Fullness Jun 25, 2019
-
May 2019
- May 23, 2019 Thoughts from the Dietitian: What Self-Care Is, What It Is Not, & Why You Need to Know the Difference May 23, 2019
-
April 2019
- Apr 30, 2019 April is Sexual Assault Awareness Month Apr 30, 2019
-
March 2019
- Mar 31, 2019 Shining a Spotlight on the Social Work Field Mar 31, 2019
-
February 2019
- Feb 28, 2019 Eating Disorder Awareness Week Feb 28, 2019
-
January 2019
- Jan 31, 2019 The Cure for Resolution Burnout Jan 31, 2019
-
December 2018
- Dec 14, 2018 Don't Hit "Snooze" on Those Winter Blues: Understanding Seasonal Affective Disorder Dec 14, 2018
-
November 2018
- Nov 21, 2018 Gratitude: Just a Trendy Word or a Form of Mental Training? Nov 21, 2018
-
October 2018
- Oct 25, 2018 9 Things To Know About Medication Management for Mental Health Oct 25, 2018
-
August 2018
- Aug 30, 2018 It's Pumpkin Time in Knoxville: Balancing Lattes and Weight Loss Aug 30, 2018
-
July 2018
- Jul 26, 2018 Declaring Independence from Co-Dependence: A How To Guide Jul 26, 2018
-
June 2018
- Jun 29, 2018 EMDR Training for Professionals Jun 29, 2018
-
May 2018
- May 31, 2018 Health from the Inside Out May 31, 2018
-
April 2018
- Apr 23, 2018 "Clean Eating" Can Lead to Orthorexia Apr 23, 2018
- Apr 23, 2018 Mind & Emotions Interview: Emotional Eating Apr 23, 2018