Food Noise
Food noise is an offshoot of emotional eating…
Dealing with “food noise?”
Food noise is considered constant thoughts of food and a desire to eat. A background chatter that is always present- looking forward to your next meal or even if you just ate. “I shouldn’t eat that but man it looks good” Urges to snack even though just had a meal. Feeling like food is taking up too much mental space. Day-dreaming about eating whatever you want without gaining weight.
Typically people who deal with food noise, are likely undereating without knowing it. Specifically, under-eating protein (and likely veggies as well.) Without adequate protein you won’t be satiated at a deep level and food noise will be present and frequent. Most people don’t know how to calculate adequate amounts of protein or feel that they are already eating high protein. If you have never had a professional sports Dietitian calculate your protein needs, its highly likely lack of protein is your primary problem. Many people rely on apps/search engines and AI to calculate their calories and macros, but this will not be the same as having sports Dietitian come up with an individualized plan for protein. Quieting food noise hinges upon adequate protein.
The next intervention for food noise is assessing fiber and fats. Carbs may be part of the equation as well, but one is more likely to experience fatigue from under eating carbs, not so much food noise per say. If you are not eating a sizable amount of veggies at meal time you are likely going to be hungry prior to your next meal. 1-2 cups of dense non-starchy vegetables is recommended at two out of three meals per day. This may look like, 1.5 cups broccoli, Brussels sprouts, cabbage, green beans, peas, carrots, or beats etc. Leafy greens are great, but it takes a very high volume of these foods to equal 1.5 cups, its better to consume something with more density if you struggle with food noise.
Finally, having adequate amount of fat in the diet is also essential to quiet food noise. This is does not mean you need to eat it in excess, you just can’t be under-eating it. Less than 40g per day of fat will often lead to food noise. I typically calculate 50-65+ grams of fat per day to quiet appetite, but to also allow for proper hormonal health.
If you struggle with food noise and want an individualized plan to provide you some relief, schedule an appointment today! Click here to book an insurance appt. Click here to book a self pay appt.
