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When experiencing intense hunger, choosing the wrong foods can worsen discomfort or fail to provide lasting relief.

What it Means to Be Starving

Starvation is an extended period without sufficient food intake. This differs from intermittent fasting, a controlled eating pattern involving specific eating and fasting windows. While intermittent fasting can be healthy, starvation results in a large calorie deficit, leading to unsustainable weight loss and potential health risks.

Foods to Avoid When Starving and Why

Spicy Foods

Consuming spicy foods on an empty stomach can cause stomach irritation. Gastroenterologist Lisa Ganjhu from NYU Langone Medical Center advises against eating dishes with cayenne, jalapeño, chili peppers, or hot sauce when extremely hungry. These spices, without other food in the stomach to dilute them, can irritate the stomach lining.

Fruits Alone

Eating fruits like apples or pears by themselves will not effectively curb hunger. Tamara Melton, RDN, explains that while fruits contain fiber, they lack sufficient protein to suppress ghrelin, the hunger hormone. Combining fruits with protein-rich foods like nuts or yogurt is recommended for better hunger management.

Small Snack Packs

Small snack packs, often 100 calories, are inadequate for significant hunger. Melton highlights that these snacks, typically crackers or chips, consist of simple carbohydrates, which are digested quickly, leaving one hungry soon after. A more substantial mini-meal of 250-300 calories, including protein and carbohydrates, is a better choice.

Acidic Foods and Caffeine

Foods that stimulate acid production, such as oranges, mint, pasta sauce, and caffeine, should be avoided when hungry. These can cause stomach irritation, especially on an empty stomach. Ganjhu suggests opting for vegetables, which do not trigger acid production and are high in fiber, to avoid irritation.

Sushi

Sushi, especially with white rice and soy sauce, is not ideal for severe hunger. The rice, lacking fiber, causes a rapid energy crash, and the high sodium content in soy sauce can lead to increased thirst, often mistaken for hunger. Nutritionist Maria Bella recommends cucumber-wrapped sushi and starting with seaweed salad or edamame instead.

Alcohol

Drinking alcohol on an empty stomach accelerates intoxication and increases food cravings. Alcohol consumption lowers leptin levels, the hormone that signals fullness, leading to overeating. Choosing appetizers like veggies and dip or grilled chicken tenders before drinking can help manage hunger better.