Changing perceptions of hunger on a high nutrient density diet

Abstract

BackgroundPeople overeat because their hunger directs them to consume more calories than they require. The purpose of this study was to analyze the changes in experience and perception of hunger before and after participants shifted from their previous usual diet to a high nutrient density diet.MethodsThis was a descriptive study conducted with 768 participants primarily living in the United States who had changed their dietary habits from a low micronutrient to a high micronutrient diet. Participants completed a survey rating various dimensions of hunger (physical symptoms, emotional symptoms, and location) when on their previous usual diet versus the high micronutrient density diet. Statistical analysis was conducted using non-parametric tests.ResultsHighly significant differences were found between the two diets in relation to all physical and emotional symptoms as well as the location of hunger. Hunger was not an unpleasant experience while on the high nutrient density diet, was well tolerated and occurred with less frequency even when meals were skipped. Nearly 80% of respondents reported that their experience of hunger had changed since starting the high nutrient density diet, with 51% reporting a dramatic or complete change in their experience of hunger.ConclusionsA high micronutrient density diet mitigates the unpleasant aspects of the experience of hunger even though it is lower in calories. Hunger is one of the major impediments to successful weight loss. Our findings suggest that it is not simply the caloric content, but more importantly, the micronutrient density of a diet that influences the experience of hunger. It appears that a high nutrient density diet, after an initial phase of adjustment during which a person experiences "toxic hunger" due to withdrawal from pro-inflammatory foods, can result in a sustainable eating pattern that leads to weight loss and improved health. A high nutrient density diet provides benefits for long-term health as well as weight loss. Because our findings have important implications in the global effort to control rates of obesity and related chronic diseases, further studies are needed to confirm these preliminary results.

The influence of an anti‐inflammatory diet on gingivitis. A randomized controlled trial

“…Principally, whole‐food plants have a lower energy density (and a higher proportion of water and micronutrients). Secondly, there is evidence that an increase of micronutrient‐dense foods goes along with less appetite (Fuhrman, Sarter, Glaser, & Acocella, ).…”

Food insecurity as a driver of obesity in humans: The insurance hypothesis

“…Such cues may also affect perceived unpredictability. For example, the nutritional content of foods affects both energy intake and the experiences of hunger (Fuhrman et al 2010). Changes in the food supply with industrialization mean that foods are increasingly put together from constituent components, rather than prepared in ways that reflect natural associations between micronutrients present in animal and plant material (Cordain et al 2005;Pollan 2006).…”

Menu‐Labeling Formats and Their Impact on Dietary Quality

“…To provide a different evaluation of the dietary quality of selected meals, a nutrient density analysis was also conducted. Nutrient dense diets are generally associated with healthier dietary patterns (ARS, 2010) and may lessen the feeling of hunger, leading to weight loss and improved health over time (Fuhrman, Sarter, Glaser, & Acocella, ). Accordingly, when evaluating the dietary quality of the meal, it is important to consider not only changes in total energy and nutrient content, but also changes in nutrient density.…”