Nutrient-density is something I live, breathe, sleep, and preach all the time, and will have many blog posts on the benefits of foods rich with micronutrients. Antioxidants and phytochemicals are the spice of life, weight loss, and protection from disease and promotion of wellness and longevity. One thing I had not considered or read about, however, was the positive effect that switching from a Western diet to one that is high in nutrients would have on hunger.
Dr. Fuhrman and his fellow researchers performed a study based on their own experiences with clients that increasing the micronutrients in one’s diet changes his/her experience of hunger. They talk about “toxic hunger,” which include symptoms such as, lethargy, weakness, cramps, tremors, irritability and headaches, not being real hunger, yet, because they are mistaken as hunger, causing a person to overeat, leading to obesity. This fake hunger is caused by their sub-optimal diet, one lacking in micronutrients, and, again, it becomes a vicious cycle. The symptoms and discomfort they get from their diet cause them to eat more of the same unhealthy foods. Conversely, eating more greens and plant-rich foods leads long-term weight loss and the absence of such symptoms.
The researchers recruited a sample of 768 subjects who were part of a website hosted by a physician that provides support and information (such as foods that protect against illness and disease and promote weight loss) on eating a more nutrient-dense diet. They created their own measure looking at the physical , emotional and location of hunger. Questions asked about things like how long and to what degree the subjects had been on the nutrient improved diet, their thoughts and emotions about the diet, their feelings of hunger on their prior and current diets and the location of their hunger.
As far as adherence goes, 76.5% said they stick to the new diet 75-100% of the time, with 12.1% having been on the diet for more than 5 years.
The majority of subjects felt a significant change in their experience of hunger (losing the “toxic hunger,” experiencing hunger in a different location, and feeling less discomfort) as well as an emotional change.
Like any changes to diet (such as fiber or caffeine intake, even), there is an adjustment period. It is well worth it for health – e.g., decreased blood pressure, cholesterol, fasting glucose, and protection against cancer and heart disease – but getting through that withdrawal period is an issue. These people were on a website and were proactively seeking out ways to change their behaviors, but how do others follow in their suit?
Bottom line: “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 dense 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.”
Throughout reading the study, I kept saying to myself (and jotting in the margins) something they did finally note as a limitation to the study: that they did not assess subjects’ previous diets. They made the assumption that they were overeating and doing so on a lot of processed foods and empty calories. I do not think that is fair. And while they did not mention this as a limitation, I think previous and current caloric and macronutrient intake would have been advantageous to know. For example, what were the differences in calories? How much did the grams of each macro and ratio of them change? Things like that alone can affect hunger, satiety, and mood.
randi morse, randi.morse@gmail.com, newton, ma
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