We often place all of our focus on making meals that are ?healthy.? Don?t get me wrong ? it?s wonderful that you care about your health and want to be the best version of yourself! However, when we focus solely on health, it?s easy to find ourselves feeling unsatisfied after meals. This is where 'taste hunger' kicks in.

Think back to when you first started a health kick. You probably felt amazing at the beginning ? nourishing your body with a variety of fruits, veggies, lean meats, nuts, and seeds. You likely felt energised, proud of the choices you were making, and your health was improving.

But eventually, it?s not uncommon for those lean, ?clean? meals to start feeling really bland and boring. The ?shiny and new? starts to wear off, and the cravings start to kick in. You might begin to crave a little chocolate or some ice cream. The more you resist, the more intense the craving becomes.

Eventually, you give in, and the first few bites of that forbidden treat feel incredible. But then, after indulging, the satisfaction starts to fade. If you?ve been thinking about the food for a while, you might eat beyond fullness to satisfy an itch that has been on your mind for too long!

This cycle ? "clean eating" to bingeing on "treats? ? is all too familiar. The truth is, the more we restrict certain foods, the stronger the cravings can become, leading to a chaotic eating pattern. So, what?s the solution?

What if I told you that the best way to break free from this cycle is to simply allow all foods, all of the time?

What is ?Taste Hunger??

We often focus on physical hunger when we need to consume food to fuel our bodies, but we also experience something called taste hunger, which is the craving for specific flavours, textures, and sensory experiences from food.

If eating wasn?t pleasurable, we?d probably starve! Craving variety, flavour, and different textures is completely normal and an essential part of the eating experience.

Contrary to what strict dieting rhetoric might suggest, food is about so much more than just fuel! Food brings people together ? whether it?s for family, culture, celebration, or comfort. Our taste receptors exist for a reason ? they allow us to enjoy the experience!

Reflect on a time you?ve craved a specific food. Something I get specific taste-cravings for is hot chips. The thought of crispy, golden potatoes, covered in chicken salt is an image of pure perfection to me. If I haven?t had them for a while, the craving intensifies! When I finally get my hands on some hot chippies, the first few bites are incredible.

But as I continue eating, the satisfaction starts to fade (though this heavily depends on how long I?ve been thinking about them!). If I?ve had the craving for weeks, I might find that it takes me longer to sense my satiation and satisfaction cues. This is because I?m coming from a place of deprivation.

In contrast, when we regularly have access to food, it doesn?t need to be an exciting or special experience put up on a pedestal. When you know that you can have the food tomorrow, next week (or whenever it is that you next feel like it!), then you will be approaching the eating experience from a place of safety and abundance. This is where eating is enjoyable, and without guilt or restriction.

Taste Hunger vs Physical Hunger: How to Spot the Difference

Are you actually hungry, or is your mouth just craving a specific flavour, texture, or experience? This is the difference between physical hunger and taste hunger.

Key Signs Of Physical Hunger

Physical hunger is your body's way of telling you, "Hey, I need fuel!"

It typically shows up as physical signs like:

• A growly stomach (sometimes embarrassingly loud ? been there!)
• Feeling shaky, weak, or irritable (aka hangry mode)
• Difficulty concentrating on anything other than how far away lunch is

Physical hunger usually comes on gradually, and any food will generally satisfy it?whether it's a salad, pasta, or leftover Thai takeaway.

Key Signs Of Taste Hunger

Taste hunger, on the other hand, is all about the experience.

It's your body craving something specific ? maybe it's salty chips, gooey caramel, crunchy popcorn, or creamy gelato. Taste hunger often pops up suddenly, even if you've just eaten. It's the reason you might open and close your pantry five times, hoping that the snack you actually want magically appears (we've all done it!).

With taste hunger, you don't necessarily always feel physically hungry (no tummy rumbles or hangry mood), but your mind is set on that particular treat.

Often with taste hunger, the idea of substituting your craving with something healthy feels utterly unsatisfying ("An apple? No thanks, I need hot chips!").

How to tell them apart?

Here?s a handy test: If you ask yourself, "Would a balanced meal satisfy me right now?" and your honest answer is "Absolutely not ? I want Tim Tams!" then it?s probably taste hunger. But if a balanced meal sounds perfectly fine, you're likely experiencing physical hunger.

Why does it matter?

Recognising the difference helps you make choices that truly satisfy you. Ignoring taste hunger completely can lead to bingeing later because the craving just builds and builds. Honouring both types of hunger means eating to fuel your body and enjoying food as one of life?s greatest pleasures.

So next time you find yourself standing in front of the fridge wondering if you're hungry or just craving chocolate mousse, tune in, ask yourself a couple of questions, and enjoy guilt-free ? because sometimes your soul needs the mousse as much as your body needs the salad.

How Honouring Taste Hunger Can Help Prevent Binges

When we ignore our ?taste? hunger and overly restrict certain foods, the cravings only grow stronger. This is why many people who restrict food may find themselves caught in patterns of overeating or bingeing. By honouring our taste hunger, we can prevent these binges and promote a more balanced, satisfying relationship with food. These are a few reasons why:

1. Helps you feel satisfied and fulfilled

When you make meals that prioritise taste and enjoyment, you?ll feel more satisfied and less likely to fixate on food throughout the day. When you actually eat what you want to eat, you can savour and enjoy the food whilst you eat it, and then carry on with your day as soon as you finish! There is no need to waste energy and ?willpower? attempting to suppress thoughts of the food all day.

2. Reduces emotional eating

Allowing yourself to have all foods in moderation ? rather than keeping some off-limits ? reduces the chance of eating that food in excess for emotional comfort. While comfort foods might still be a go-to in stressful times (honestly, how good is ice cream after an exhausting or emotional day!), knowing that you can have them anytime helps prevent the feeling of deprivation and the need to get it all down the hatch with urgency.

3. Cultivates a positive relationship with food

Viewing food as something that can be enjoyed and savoured ? rather than something to control or ?earn? ? helps foster a more positive relationship with what you eat. This shift can eliminate the all-or-nothing mindset around food.

How to Build a Satisfying Plate

Creating a satisfying and satiating meal involves variety! A well-balanced plate that includes different food groups will help ensure you?re meeting both your physical hunger and taste hunger.

1. Start with protein

Protein is essential for satiety and supports muscle building and repair. Great sources of protein include meats, fish, eggs, beans, and tofu.

2. Add carbohydrates

Carbs often get a bad rap, but they?re actually the body?s preferred source of energy ? and the brain?s only source of energy. Good sources of carbohydrates include whole grains, vegetables (especially starchy ones), fruits, legumes, rice, and pasta.

3. Incorporate healthy fats

Healthy fats, like those found in avocado, salmon, nuts, seeds, and olive oil, are great for flavour and satiety, plus they aid our hormone production and protect our organs (among many other things!). Whilst consuming predominantly ?healthy? fats is optimal, it?s also perfectly okay to include fats that may be less nutrient-dense, but instead contribute to your eating experience by increasing satisfaction to your meals. The vitamins in veggies aren't suddenly null just because you added mayonnaise to your wrap!

4. Include fibre

Fibre-rich foods are important for digestive health and gut bacteria. Great sources of fibre include legumes, vegetables, fruits, yogurt, nuts, and seeds.

5. Add something delicious!

This could mean adding herbs, spices, a tasty dressing, or even a little dessert. The key is to make your meal something you enjoy so that you feel satisfied and content once it?s finished. Alternatively, if you don?t have the ingredients or the opportunity to make a tasty, satisfying meal - you might need to enjoy whatever you have access to - and if that?s a bit bland or boring, you could always have something on the side to satisfy that taste hunger (e.g. having a cookie or a slice of cake alongside your lunch).

By prioritising satisfaction in our meals ? both in regards to taste and nourishment ? we can break free from restrictive eating patterns and move toward a healthier, more balanced relationship with food.

Remember, food isn?t just fuel; it?s a source of enjoyment, connection, and comfort. By allowing yourself to savour all foods without guilt, you?ll be more likely to find a peaceful, sustainable way of eating.

My Taste Hunger Challenge To You

Try giving yourself permission to have dessert after lunch AND dinner this week. Who on earth decided dessert is supposed to be something that we only have once a day?!

(Note: whilst you can absolutely have dessert foods at any point of the day, it is best to do so after a satiating meal!)

If the thought of ?allowing? yourself to have dessert after lunch seems ?naughty? or like you are doing something ?wrong?, then I invite you to challenge this thought. The more that you normalise these foods, the less power they will hold over you! ;)