Eating is easy.
Knowing why we eat… not so much.
If something like this has happened to you, this will sound familiar:
- You open the fridge without being sure if you really want something… or if you’re just looking for something.
- You go for “a snack” and end up nibbling on whatever is at hand.
- You eat as a reward, from stress, boredom, because the day has been chaotic…
- Or you don’t know if you have real hunger or just emotional hunger (more from the head than the stomach).
Spoiler: it’s normal. It happens to all of us.
The good news is that distinguishing physical hunger from emotional hunger is easier than it seems. You just have to learn to recognize a few signals from the body and mind.
Let's go step by step.
⭐ 1. WHAT IS REAL (PHYSICAL) HUNGER?
It is the one that appears when the body truly needs energy. The one that responds to physiological signals: hormonal changes, energy levels, stomach emptying…
How to identify it
It appears gradually, not suddenly.
- You can wait a bit without any problem.
- There are physical sensations:
- stomach rumbling,
- mild drop in energy,
- loss of concentration.
- You accept "almost anything" to eat. There is no specific craving.
After eating
- A stable satiety arrives
- Calm energy
- Well-being without ups and downs
👉 It is the hunger that really serves to recharge.
⭐ 2. WHAT IS EMOTIONAL HUNGER?
It appears when the need is not physical, but mental or emotional: stress, boredom, anxiety, need for a break…
It is more a "I want to disconnect" than a "I need nutrients".
How to identify it
- It comes suddenly, without warning.
- It is very specific: "I want chocolate", "I want something crunchy", "I want something sweet now".
- The urgency is felt more in the head than in the stomach.
- Usually accompanied by:
- nerves,
- mental fatigue,
- need for quick reward,
- search for immediate pleasure or comfort.
After eating
- Short satiety
- Sometimes guilt
- It can come back after a while
👉 It’s not hunger: it’s an emotion disguised as appetite.
⭐ 3. The test of the 3 questions (it really works)
When in doubt, ask yourself:
1. Did it come suddenly?
→ Probably emotional.
2. Would I eat anything or only something specific?
→ If it’s just “that something”… emotional.
3. Do I feel physical signals or just mental urgency?
→ Stomach = real
→ Head = emotional
⭐ 4. What to do when it is emotional hunger?
It's not about avoiding it at all costs, but about understanding it.
Here are some simple tools:
✔ Identify the emotion
Naming it already lowers the intensity:
"I'm stressed", "I need a break", "I'm overwhelmed", "I'm disconnected".
✔ Take a 2-minute break
Breathe, drink water, change posture, or take a short walk.
If the urgency decreases → it was emotional.
If not → it could be real physical hunger.
✔ Look for more mindful alternatives
You don’t need to not eat: just choose something that nourishes, satisfies, and doesn’t cause ups and downs.
⭐ 5. What to do when it is real hunger?
Here the body really needs fuel. Ideally:
- proteins
- fiber
- quality carbohydrates
- healthy fats
- micronutrients (vitamins and minerals)
Complete meals that satisfy and don’t steal time.
(This is literally the reason why Yuït exists.)
After eating like this, the feeling is of stability → sign of real hunger.
⭐ 6. The most important idea
It's not about judging yourself.
Emotional eating is human, normal, and part of how we manage day to day.
The key is to recognize what type of hunger appears in order to act more calmly, more kindly, and more in line with what we need.
Understanding this already changes the relationship with food a lot. 💛
