The Truth About Eating More
Have you ever felt like food is constantly on your mind? Or that certain foods seem irresistible simply because you’ve labeled them as “off-limits”? You're not alone! Our brains are wired to desire what seems hard to access, and there are two major factors that fuel this obsession: the scarcity principle and the way our hunger hormones work. Let’s break them down—and most importantly—figure out how to take back control.
1️⃣ The Scarcity Principle:
Why "Forbidden" Foods Feel Irresistible
It’s human nature—when something is illicit or unavailable, we want it even more. This is a survival mechanism built into our evolutionary wiring. What does this mean for you? Well, when you label certain foods as “off-limits,” it creates a mental obsession with those foods. Suddenly, they're all you can think about!
This is a direct result of how our brains work. By telling yourself you "can't have" certain foods, you're only intensifying your cravings, leading to feelings of being out of control around food.
So, what can you do? ➡️ One effective tactic is to start eating one of your “off-limits” foods more regularly—without guilt. Begin by choosing just one, and introduce it into your daily routine. The goal is to normalize it in your life so that it loses its psychological power over you. This concept is called food habituation, and research shows it works! The more often you have that previously “forbidden” food, the less you’ll obsess over it. Over time, you’ll feel calmer and more in control around it.
2️⃣ Hunger Hormones:
Why Under-Eating Leads to Overeating
Did you know that when you under-eat or go too long without food, your body reacts by boosting your hunger hormone, ghrelin (which screams "FEED ME"), and lowering your satiety hormone, leptin (which tells your brain "I'm satisfied")?
This hormonal imbalance is a recipe for feeling overly hungry, which often leads to overeating later on. It’s like your body is working against you when you skip meals or restrict calories too much.
So, what can you do? ➡️ To keep your hunger hormones in balance, make sure to eat every few hours and focus on balanced meals. For my clients, this means prioritizing meals with a combination of fat, protein, and fiber. These nutrients help stabilize blood sugar levels, keeping you fuller for longer and reducing those intense hunger signals.
Here are a few blood-sugar balanced meal ideas to try:
Chicken chili topped with shredded cheese and loaded with beans
Grilled chicken sandwich on a whole wheat bun with avocado, cheese, tomato, and arugula
Scrambled eggs with cheese and turkey bacon, plus a slice of toast and a cup of berries
By eating balanced meals consistently throughout the day, you’ll keep your hunger hormones in check—meaning less hunger-driven overeating and more stability with your food choices.
Wrapping It Up: Take Back Control of Your Food Choices
By understanding these two key factors—the scarcity principle and hunger hormones—you can take steps to stop feeling out of control around food. Start by normalizing “forbidden” foods and making sure you’re nourishing your body regularly with balanced meals. These simple shifts can make a world of difference in how you relate to food and how you feel day-to-day.
So, did you know about these two game-changers?
Try them out, and watch how your relationship with food transforms!
