Nutrition and Diet Specialist Tuğçe Arabalı pointed out that excessive eating of foods that give pleasure even though there is no hunger has the potential for obesity and stated that sometimes we eat to improve our mood.
Acıbadem Bodrum Hospital Nutrition and Diet Specialist Tuğçe Arabalı gave important information about 'hedonic hunger', which is defined as the desire to enjoy or eat food even if there is no physiological hunger. Stating that eating for pleasure rather than metabolic needs leads to more energy intake, Dietitian Arabalı said, “This increases the prevalence of overweight and obesity, especially in childhood and adolescence. It is thought that pleasure from delicious foods may encourage hedonic eating and therefore may be the main culprit of obesity.” He stated that hedonic hunger plays a role in eating behavior, food choice preference and motivation, food addiction, and food addiction is considered one of the main causes of obesity.
Pointing out that foods with high carbohydrate and fat content are more stimulating than nutritious foods, Dietitian Arabalı said, “Such foods stimulate the reward mechanism in the brain, block meso-cortico-limbic pathways and reduce opioid receptors. The reduced amount of opioid receptors increases the predisposition to hedonic eating behaviors and preference for high-energy foods, which indirectly leads to food addiction. It is thought that adolescents experiencing hedonic hunger turn to food intake to cope with negative emotions and this may be associated with food addiction and night eating syndrome.”
“Hedonic eating increases dopamine, which is associated with pleasure and reward”
Noting that there have been significant changes in people's lifestyles after the quarantine during the pandemic period, Dietitian Arabalı stated that considering the existing literature, delayed bedtime, time spent at home and increased screen exposure may pose a risk for night eating syndrome, hedonic hunger and food addiction, and all these factors may cause an increase in Body Mass Index (BMI).
Stating that hedonic eating triggers the release of dopamine, which is associated with pleasure and reward, Dietitian Arabalı said, “The dopamine surge after consuming extremely delicious foods, for example: ‘sugar high’ after eating sweets strengthens the desire for them and can feed this eating cycle. While hedonic eating is strongly linked to pleasure and the desire for a feel-good 'dopamine hit', it is also influenced by negative emotions such as stress. The release of stress hormones such as cortisol can alter our food choices, pushing us towards high reward, hedonic foods as a coping mechanism to alleviate negative emotions and improve our mood.”
He added that hedonic eating is influenced by certain hormones and peptides; the amount of the hormone ghrelin, often called the 'hunger hormone' and primarily associated with appetite regulation, increases after hedonic foods.
“Find other pleasures besides food”
Listing what can be done to cope with hedonic hunger, Dietitian Arabalı said, “Go beyond food to emotions such as joy and pleasure. Hedonic eating is often caused by the desire to experience pleasure and satisfaction. When joy and life satisfaction are lacking, the likelihood of turning to food for happiness may increase. To learn how to stop eating for pleasure, it is important to nurture pleasure elsewhere in your life outside of food.”
Stating that a clinical study has shown that higher life satisfaction is associated with reduced consumption of commonly craved foods, Dietitian Arabalı said that by actively nurturing activities, relationships and experiences that bring joy, the tendency to eat for emotional satisfaction can be reduced.
“Apply the 'Stop, Drop and Feel' method”
Stating that eating with pleasure is a healthy dietary recommendation, Dietitian Arabalı said, “All foods can indeed fit into a balanced diet, but when we ban extremely delicious foods, it increases the time we think about them and makes us want them even more. When all foods are allowed, the 'forbidden' appeal of hedonic foods is reduced. For example, instead of thinking that you should never eat certain foods, you can think that you can eat them occasionally.”
Underlining the need to focus on the source of emotional eating, Dietitian Arabalı recommended the following method: “If you are in the grip of hedonic eating and need help in stopping when you are full, which is when you are in the grip of hedonic eating, bring this sentence to your mind; 'Stop, Let Go and Feel'. This is actually a method. It triggers your cravings because extremely tasty foods are designed to be irresistible. To use this technique, identify the moment after satiety when you want to eat and walk away for a short time. Promise yourself that you can continue eating after the 'Stop, Drop, Feel' time if you really want to. This prevents the cycle of restriction and overeating from being triggered. Then, let go of any emotions that arise without judgment and allow yourself to feel your feelings fully.”
