What is "head hunger"? The one simple morning (or afternoon) trick to stop evening binge eating

What is "head hunger"? The one simple morning (or afternoon) trick to stop evening binge eating

The era has come where "weight loss injections" appear in everyday conversations. However, the reason injections seem like "magic" might be because we have forgotten the natural mechanisms within our bodies. Dr. Pia Roser, featured in an interview with a German newspaper, explains that appetite and satiety are not determined solely by "willpower" but are significantly influenced by the accumulation of hormones and habits within the body.


The body originally has a "satiety-creating" mechanism

After eating, GLP-1 is a representative hormone secreted from the intestines. It informs the brain that nutrients have entered, is involved in the feeling of fullness, and affects blood sugar and gastric emptying (the speed at which contents are sent from the stomach). The injection medication strengthens this physiological function to create a state where "satisfaction is easily achieved even with a small amount."

 
In other words, the direction itself differs in whether it is "given from outside" or "drawn out by one's own body," but the aim is the same—to activate the "circuit of satiety that makes overeating difficult."


"Head hunger" is not a stomach issue

She introduces the term "Kopfunger (head hunger)" as an impactful phrase. Even if the main dish and staple foods are reasonably arranged, one might reach for snacks in specific situations like the workplace in the afternoon or in front of the TV at night. Stress, frustration, sadness, anger, and habitual rewards are involved. It's not about being full or not; rather, a conditioned reflex to "want to eat when entering that situation" drives eating behavior.


What is important here is not guilt, but design.
Instead of suppressing with willpower, changing the environment, such as "eliminating situations where it is likely to occur," "preparing alternative actions," or "not placing items around the house or desk in the first place," has higher reproducibility.


It doesn't have to be breakfast. Make the "first meal" truly filling

This is the core of the article. It's not a debate about "whether you should eat breakfast."What is important is that the first meal of the day truly creates satiety. Those who cannot eat in the morning do not need to force themselves. However, if the first meal is too light, the backlash will come in the evening to night.


So, what is a composition that is "easy to create satiety"? The point is simple:focus on protein and dietary fiber. There are multiple studies and reviews that show a high-protein breakfast enhances subsequent satiety, at least working in the direction of raising the "subjective score of satiety."

 
While dietary fiber is epidemiologically suggested to be related to weight management, reviews indicate that its effects are not uniform in short-term experiments. Therefore, rather than "anything as long as it's fiber," it's realistic to incorporate it in a form that you feel satiated with (such as oatmeal, beans, whole grains, vegetables, fermented foods) and in a sustainable amount.


A ready-to-use "first meal" template (aiming for satiety)

Below is a template that can be used for "breakfast or lunch," making it easy to create satiety.

  • Yogurt (or soy yogurt) + oatmeal + nuts + berries
    A combination of protein + dietary fiber + fat. The sweetness is sufficient with fruit, and if not enough, add aroma with cinnamon or similar.

  • Eggs (or tofu) + vegetable-rich soup + small amount of whole grain bread
    Warm soup can slow down eating speed and easily form the basis of satiety.

  • Tuna/chicken/beans + salad bowl (olive oil-based) + small amount of brown rice
    Make protein the main focus and carbohydrates a side dish.

  • Don't rely solely on protein shakes
    Many people find that liquids don't sustain satiety. If drinking, add something to chew (fruit, nuts, whole grain crackers, etc.).


More than "what to eat," the challenge is whether you can create the feeling of "being able to last until noon (or evening) with this."

Exercise is more about "tuning metabolism" than "consumption"

The doctor describes exercise not merely as calorie consumption but as something that strongly adjusts metabolism. It helps the body become better at using energy and contributes to blood sugar management.

 
Therefore, rather than "running hard to lose weight and then eating when tired," incorporating "exercise that blends into daily life," such as strength training + light aerobics + daily steps, is more effective in the long term.


More than "secret ingredients," habits with reproducibility

The article also touches on fiber-based supplements (e.g., acacia-derived fiber) and berry types (e.g., aronia).
However, supplements and specific ingredients are "convenient for those who fit them" but not the type that can "win with just that." What should be solidified first is,

  1. 1) Creating satiety with the first meal, 2) Eliminating situations where snacking occurs, 3) Moving the body—these three points.


Reactions on social media (the "real" pros and cons)

This theme generally divides into three groups on social media.

1) The group that finds "making the first meal heavy makes it easier in the end"

In the weight loss community on Reddit, threads with the theme "the design of the first meal influences daily intake" are created, and posts about devising the "first meal" to suppress appetite after the evening can be seen.
Additionally, many examples of adding protein, yogurt, and chia seeds to oatmeal in search of a "filling breakfast" are shared.

2) The group that finds "starting to eat later works better"

Similarly on Reddit, there are testimonials like "delaying the first meal helps prevent snacking at night."
This seems to contradict the article's claim, but when organized, it shares the point of optimizing the first meal according to the time of day when one tends to break down, rather than the presence or absence of breakfast. Those who cannot eat in the morning should make the first meal at noon "satiety-oriented."

3) The group that values "reality that continues over nutritional correctness" (resistance to fixed ideas)

There are those tired of the "moralization of food," such as "breakfast should be like this" or "eat at this time." In vegan communities, there is talk that when the first meal is protein- and fat-oriented, blood sugar fluctuations are suppressed, and hunger calms down as a result, while individual differences are also emphasized.

 
Ultimately, the atmosphere on social media settles into exchanging "how each person eliminated their breaking points (stress, staying up late, workplace snacks)" rather than "correct theories."


Conclusion: The winning strategy is "body mechanism x lifestyle design"

This interview indicates that weight loss is not a competition of "willpower strength," but a project that simultaneously addresses physiology (hormones) and habits (environment, stress).
Do not obsess over whether it's breakfast; make your "first meal" satiety-oriented. Anticipate and eliminate situations where you tend to eat. Adjust metabolism through exercise.
It's not flashy. But it has reproducibility. That's the strongest point.


Source URL

Related Articles