The 20-minute rule is a method recommended by experts to resist the torment of nervous, insatiable hunger. Here’s how it works.
Giving in to the temptation of nervous hunger may seem like the only way to quell it, but according to various scientific studies, the frantic desire to eat something can disappear if you resist it even for just 20 minutes.
Hunger attacks and sudden cravings for junk food are actually complex phenomena involving both biological and psychological factors.
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On the one hand, hunger pangs can be triggered by factors such as the reduction of energy reserves in the body or the presence of hormones such as ghrelin, which is known to stimulate appetite. On the other hand, it is also good to consider psychological factors, such as stress and anxiety.
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It is normal, in fact, when you are particularly stressed, to seek comfort or satisfaction through food.
This happens because, in stressful situations, the body produces cortisol, known as the stress hormone, which makes us feel hungry. In turn, this can lead to a greater preference for high-calorie, high-sugar foods, as the brain seeks comfort through food.
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Waiting even just 20 minutes before satisfying food cravings during stressful times really makes a difference. We explain why.
The 20-minute rule against nervous hunger
According to experts, the feeling of hunger is nothing more than a wave of emotions.
Often, in fact, these impulses are not signs of energy deficiency, but represent emotional responses to various stimuli. Emotions such as stress, anxiety, or boredom can trigger hunger, leading to specific cravings for foods that offer comfort or emotional satisfaction.
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This is confirmed by researchers, who observed how the desire for a certain food comes in waves, grows until we feel that we are about to succumb, and then disappears completely.
For this reason, if we wait until our wildest cravings are gone, we’ll realize that we don’t really want what we thought we couldn’t live without 20 minutes ago.
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This happens especially if we spend those fateful 20 minutes doing something else. For example, you can go for a walk, listen to music or invite a friend (just don’t look at food on Instagram!).
Food can activate our reward systems, often has the power to improve our mood, and sometimes that’s a very good thing. However, eating shouldn’t be your only strategy to cheer yourself up when you’re feeling down.
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Understanding this emotional component can help develop strategies to manage unhealthy eating behaviors, perhaps adopting healthy alternatives to meet emotional needs without compromising overall nutrition.
Source: www.sitoireseto.com
