The difference between real hunger and emotional hunger

Introduction: Why do we eat?

Have you ever asked yourself: Why do I feel like eating even though I just ate an hour ago? Why do I crave sweets when I'm stressed? Why do I find myself unconsciously opening the refrigerator when I'm bored?

The answer lies in understanding the difference between two completely different types of hunger: real hunger and emotional hunger.

Understanding this difference isn't just theoretical; it's the key to success with any healthy diet, whether it's keto, intermittent fasting, or any other healthy lifestyle.

What is real hunger?

Scientific definition:

True hunger is a natural physiological signal your body sends when it truly needs food. It's your internal alarm system telling you that your energy levels are low and it's time to refuel.

How does real hunger work?

Responsible hormones:

Ghrelin: “hunger hormone” - secreted from the stomach when it is empty
Leptin: The “satiety hormone” - secreted by fat cells to tell you when you're full
Insulin: regulates blood sugar levels and affects feelings of hunger.
Cholecystokinin (CCK): secreted when food enters the intestine and gives a signal of satiety

Natural process:

Blood sugar levels drop
The stomach secretes ghrelin (hunger hormone).
The brain receives the signal and sends the feeling of hunger.
Eat and feel comfortable
The body secretes satiety hormones (leptin and CCK).
feeling full and satisfied

Signs of real hunger:

Physical symptoms:

✅ Stomach rumbling (the characteristic sound of an empty stomach)
✅ Feeling of emptiness in the stomach area
✅ Slight decrease in energy without extreme fatigue
✅ Mild difficulty concentrating (hypoglycemia)
✅ Increased saliva secretion when seeing or smelling food

Behavioral characteristics:

✅ Appears gradually over 3-4 hours after the last meal
✅ It can be postponed for a short period without severe discomfort.
✅ It disappears when eating and does not return until hours later.
✅ Flexible in food choices - any healthy food will satisfy you
✅ Stops when full - no desire for more

What is emotional hunger?

Psychological definition:

Emotional hunger is the desire to eat in response to psychological feelings and sensations, rather than a true physiological need for food. It is a subconscious attempt to fill an emotional void or cope with difficult emotions.

Psychological causes of emotional hunger:

Negative feelings:

Stress and Anxiety: Food as a Soothing Means
Sadness and Depression: The Search for "Temporary Happiness"
Anger and Frustration: Releasing Negative Emotions
Loneliness and boredom: filling free time with food
Fear and Insecurity: Food as a Source of Security

Positive feelings too:

Celebration: Linking Food with Joy
Reward: “I deserve this” after accomplishing something
Nostalgia: Remembering happy times associated with a particular food

Influencing factors:

Surrounding environment:

Watching TV: Eating While Watching
Feeling socially pressured: eating on occasions
Food availability: The sight of delicious food arouses desire.
Routine: Habits associated with specific times

Hormones and stress:

Cortisol (stress hormone): Increases cravings for high-calorie foods
Low serotonin: the need for carbohydrates to improve mood
Dopamine: Seeking the "reward" of delicious food

Signs of emotional hunger:

Psychological symptoms:

❌ Appears suddenly and strongly - from 0 to 100 in minutes
❌ Associated with certain feelings - tension, boredom, sadness, joy
❌ Craving for specific foods - sweets, fatty foods, childhood foods
❌ Does not disappear easily even after eating
❌ Accompanied by feelings of guilt after eating

Distinctive behaviors:

❌ Eating quickly without attention or real enjoyment
❌ Ignoring satiety signals - continuing to eat despite being full
❌ Eating during other activities - watching TV, working, reading
❌ Seeking out “comfort” foods – usually high in sugar or fat
❌ Eating as a reaction to events or situations

How do you distinguish between them practically?

10-minute test:

When you feel like eating, ask yourself:

When was your last meal? (If it was less than 3 hours ago, it's probably emotional hunger)
How am I feeling emotionally right now? (Tense? Bored? Sad? Happy?)
What kind of food do I want? (Very specific = emotional, flexible = real)
Can I wait 10 minutes? (Real hunger can be delayed a bit.)

HALT technology:

Before eating, check your condition:

H ungry (hungry): Am I really hungry?
Angry (angry): Do I feel angry or frustrated?
L onely (lonely): Do I feel lonely or in need of comfort?
Tired (tired): Am I tired or exhausted?

Strategies for dealing with real hunger:

Smart Nutrition:

Eat regular meals every 3-4 hours.
Make sure to include protein in every meal (it increases satiety)
Add fiber to slow digestion and keep you feeling full longer.
Drink water - sometimes we confuse thirst with hunger

Bakery 8 products for real hunger:

For main meals:

Keto Toast: High in fiber, keeps you full for a long time
Keto Sandwiches: Perfect for Nutritious Sandwiches

For snacks:

Keto Muffins: A convenient size that satisfies real hunger without overindulgence.
A small piece of keto cake: for a healthy dessert

Why do our products work?

Low carb: Does not raise blood sugar and does not cause rapid hunger
Rich in fiber: gives a long-lasting feeling of satiety
Sugar-free: Prevents the destructive sugar-hunger cycle

Strategies for dealing with emotional hunger:

Instant techniques:

1. Stop and breathe technique:

Stop what you are doing
Take 5 deep breaths (4 seconds in, 4 seconds out)
Ask yourself: "What am I really feeling?"

2. Redirecting attention:

Drink a glass of water slowly
Brush your teeth (reduces cravings)
Call a friend or send a message
Go for a 10-minute walk

3. 5-4-3-2-1 technique:

5 things you see around you
4 things you can touch
3 sounds you hear
Two scents you smell
One taste in your mouth

Long-term techniques:

Building a healthy relationship with emotions:

Write a journal of feelings: When do you feel emotionally hungry?
Learn relaxation techniques: meditation, yoga, reading
Find new hobbies: to fill up your free time
Building a social support network: friends, family, groups

Developing alternative mechanisms:

For stress:

breathing exercises
brisk walking
take a warm shower
listening to calm music

For boredom:

reading a book
practicing a hobby
house cleaning
learn something new

For sadness:

talking to a friend
writing in a notebook
Watching a funny movie
exercise

To celebrate:

walking in nature
Buy something small, not food
spending time with loved ones
Doing a fun activity

Building healthy eating habits:

Mindful Eating Technique:

Before eating:

Sit in a quiet place without distractions (TV, phone)
Look at the food and appreciate its color and smell.
Ask yourself: Am I really hungry? How much do I need?

While eating:

Chew slowly - at least 20 chews per bite.
Put the fork down between bites.
Pay attention to the taste and texture - really enjoy the food.
Monitor satiety signals - stop at 80% fullness

After eating:

Sit for two minutes before getting up.
Thank yourself for making a healthy choice.
Pay attention to your feelings - relief? guilt? satisfaction?

Designing the environment for success:

In the kitchen:

Keep healthy foods in visible places.
Hide or eliminate trigger foods .
Prepare healthy snacks ahead of time (Keto Muffins from Bakery 8)
Drink water - always have a water bottle with you.

In the office:

Bring your meals from home
Avoid vending machines or choose healthy alternatives.
Keep nuts as an emergency snack.
Drink green tea when you feel like eating.

A Practical Plan for Change - 30 Days:

Week 1: Monitoring and Awareness

Keep a food diary: When did you eat? How did you feel? Were you hungry?
Don't change anything - just observe and learn about yourself.
Use an app to record feelings and times.

Week 2: Applying the 10-minute test

Before each meal, wait 10 minutes and ask yourself the four questions:
Drink water first every time.
Practice breathing techniques when you feel emotionally hungry.

Week 3: Building Alternatives

Identify 3 alternatives for each stimulus that triggers emotional hunger in you.
Try the mindful eating technique in one meal a day.
Organize your environment - hide trigger foods, show healthy ones

Week 4: Full Application

Apply all techniques together
Evaluate your progress - how do you feel? Have your habits changed?
Plan for the future - How will you maintain these habits?

The role of Bakery 8 products in your journey:

For real hunger:

Our products are specially designed to satisfy real hunger in a healthy way:

Balanced formula: Protein + Fiber + Healthy Fats = Long-term satiety
No added sugar: Prevents the destructive sugar-hunger cycle
Suitable size: filling without overfilling

For emotional hunger:

When you need "something sweet" for comfort:

Mini Keto Cakes: Satisfy Cravings Without Breaking the Diet
Great taste: Gives you happiness without the guilt later.
Natural ingredients: nourish the body instead of harming it

Usage Tips:

Keep keto muffins in the fridge for emotional emergencies.
Eat a small piece of cake with tea when stressed.
Use keto toast for a filling meal when you're really hungry.
Samoli with protein for a complete and satisfying meal

When to seek professional help?

Signs that require specialist consultation:

Eating large amounts in a short time on a regular basis
feeling of loss of control while eating
Eating in secret or lying about how much you eat
Using food as the sole means of dealing with emotions
negative impact on physical, mental, or social health

Types of assistance available:

Nutritionist: To develop a balanced diet plan
Psychotherapist: To deal with emotional causes
Support groups: to share with people facing the same challenges
Helpful Apps: To track feelings and habits

Conclusion: A Journey of Awareness and Change

Understanding the difference between real hunger and emotional hunger isn't just a piece of information—it's a life skill that will change your relationship with food forever.

Key points:

✅ Real hunger: gradual, flexible, satiating with healthy food, guilt-free

Emotional hunger: sudden, specific, linked to feelings, causes guilt later

✅ The solution: awareness + techniques + alternatives + patience

The goal is not perfection:

Don't expect to master this in a week. Real change takes time and practice. Be patient with yourself, celebrate small victories, and remember that every step in the right direction matters.

At Bakery 8, we believe that food should nourish both body and soul. Our products are designed to support you on your journey to building a healthy relationship with food—one based on awareness and conscious choice, not emotion.

🌐 Visit our website: getbakery8.com

📞 WhatsApp: 0536780417

📍Riyadh, Kingdom of Saudi Arabia

📦 Order via delivery platforms: Jahez, HungerStation, Local Stores, and Keita

Start your food awareness journey today!

📚 Scientific sources:

Herman, C. P., & Polivy, J. External cues in the control of food intake in humans. Physiology & Behavior , 2008; 94(5):709-721.
Van Strien, T., et al. Emotional eating and food intake after sadness and joy. Appetite , 2013; 66:20-25.
Epel, E., et al. Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine , 2000; 62(5):623-632.
Lowe, MR, & Butryn, ML Hedonic hunger: A new dimension of appetite? Physiology & Behavior , 2007; 91(4):432-439.
Kristeller, JL, & Wolever, RQ Mindfulness-based eating awareness training for treating binge eating disorder. Journal of Health Psychology , 2011; 16(1):51-63.
Harvard Health Publishing. Why stress causes people to overeat. Harvard Medical School, 2021.
American Psychological Association. Stress and eating. APA Guidelines for Behavioral Health, 2022.
Tribole, E., & Resch, E. Intuitive Eating: A Revolutionary Program that Works. 4th Edition, St. Martin's Press, 2020.