Time to Eat But Not Hungry? Read This

Guess what? The human body prefers to be fueled every 3-4.5 hours. This means, if you’ve gone that long between meals/snack time, then it’s time to eat again, even if you may not be feeling the traditional (physical) signs of hunger. Going longer than 4.5 hours between meals can be a problem for many of our clients, especially those with a restrictive eating disorder or a long history of dieting. It’s hard to feel hunger and honor it sometimes, or not feel hunger and need to eat anyway (often called mechanical eating). It’s incredibly IMPORTANT however to learn to listen to, and attend to, your body’s basic need of fueling as it affects so MANY areas of your life. In case you didn’t know, there are many signs of hunger, and most do not involve your stomach! Here are a few signs of hunger that don’t include stomach grumbling or growling:

  • nausea, cramping, bloating

  • dull ache or gnaw in the throat

  • brain fog, forgetfulness

  • obsession with food / next meal

  • headaches

  • feeling of being on edge or irritable (hangry!)

  • sleepiness & fatigue OR insomnia

  • anxiety and depression - often when hunger is constantly ignored, pushed off, villainized, etc.

  • dizziness or lightheadedness

So why aren’t you feeling your hunger? You may be:

  • skipping meals or engaging in a very inconsistent meal pattern

  • delaying eating

  • ignoring your hunger cues (for days, weeks, months, years!)

  • drinking too much water

  • eating too much fiber

  • malnourished

  • going through your menstrual cycle

  • dealing with medical conditions

  • struggling with a mental illness

  • working through trauma

  • neurodivergent

  • experiencing side effects of medication

  • dealing with chronic stress

  • overworking / busying yourself

  • participating in high intensity physical activity

The list could go on!

The things to ask yourself when you are feeling overwhelmed around meal times and unsure of if/what you should eat are:

  1. Am I unable to feel my hunger cues at this time?

  2. Is my body now programmed to ignore hunger cues after a long period of doing so?

  3. Am I actually satisfied from eating a nourishing, balanced meal, or am I avoiding eating?

  4. Have I exercised in the last few hours, dulling my hunger cues?

  5. Would I notice my hunger if I were in a different setting (around other people, wearing different clothes, etc.)?

If you are struggling with figuring out your hunger cues and navigating the world of nutrition, we are here to help. Reach out via email (info@radiant-nutrition.com) or give us a call (865) 309-4655 in order to book an appointment!

Written by Trinny Duncan, Student Intern and Peggy Pratt, PhD, RDN, LDN, CEDS-C

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