Rather than just focusing on what you eat, how you think about food plays a more crucial role. The connection between our brain and body influences digestion because our brain determines feelings of hunger and satisfaction based on what we consume. When faced with a choice between a tasty chocolate bar and a low-calorie natural sweet alternative, which would you choose? For many trying to lose weight, the latter option seems more appropriate. However, avoiding flavorful foods can be somewhat challenging. Naturally, we prefer sweet and energy-rich foods because our ancestors relied heavily on such nutrition over long periods. Adding to this, modern diets include high-calorie, heavily processed foods. Consuming these often makes us feel out of control with our diet and later regret overeating.
“Highly processed foods are like heavy metal concerts for your taste buds; they overshadow everything else and make fruits and vegetables seem like classical music—less appealing,” explains Ashley Gearhardt, a psychology professor at the University of Michigan. However, research indicates that our mindset toward food may be more influential in weight control than the specific foods we eat. In fact, eating with appreciation for the flavor can yield numerous health benefits. When we feel satisfied from our food, it helps reduce the sensation of hunger.
A study conducted 15 years ago revealed significant differences in the body’s response depending on how people perceived their food intake. Led by psychologist Alia Crum from Stanford University, the research involved giving participants a high-calorie milkshake while monitoring their hormonal reactions. Although all participants consumed a 389-calorie milkshake, some were told it was a 140-calorie healthy shake, while others were led to believe it was a 620-calorie indulgent treat. Those who thought they consumed a decadent shake exhibited a quicker decrease in the hunger hormone ghrelin. Conversely, participants who believed they drank a low-calorie, healthy shake showed only a slight reduction in ghrelin.
This clearly demonstrated how our expectations about food influence our body’s response. “If we say we have eaten enough, our body reacts accordingly,” says Crum. Maintaining a healthy weight hinges significantly on this, as ghrelin plays a vital role in digestion. Without the sensation of having eaten fully, metabolism slows and energy expenditure decreases. Therefore, if your goal is weight loss and you are frequently trying to restrict sugary, fatty, and high-calorie foods, sometimes your approach might backfire.
