Many things can affect your appetite and there are several reasons why you may be hungry but not in the mood to eat. Read on to learn more, plus 5 tips to try when you’re hungry but nothing sounds good.
Why doesn’t anything sound good?
There are a few reasons why we might be hungry and nothing sounds appealing enough to eat. Depending on the cause, different approaches may work best when you’re hungry but don’t feel like eating anything.
Physical hunger without mental hunger.
There are many kinds of hunger, including natural hunger and intellectual Hunger. Physical hunger is what most people usually think of when they think of hunger: an empty feeling and/or a rumbling stomach.
Mental hunger is a desire or craving for a particular food, taste or texture. Sometimes both appear at the same time. In other places, you may experience one without the other. (Note: both types of hunger apply and are a sign that you need to eat something, that your body needs food and energy.)
When you feel hungry but no food sounds good, you may be experiencing physical hunger without mental hunger. Your body signals that it’s time to eat, but it doesn’t tell you exactly what it wants to eat. This can make it difficult to figure out what to eat. (See the 5 tips below for some ideas on how to overcome this).
Food no longer has power over you.
Many people find that as they work on intuitive eating they crave food less than before and that eating is less exciting. When you reconnect with your body’s signals and give yourself unconditional permission to eat, it begins to remove the decisions associated with lack of food.
When there are no more “forbidden foods” and all is fair, food can seem less exciting or interesting. Some people find that as they progress with intuitive eating, their food cravings decrease. This can be really freeing and liberating, but it can also make it harder to decide what to eat.
Physical and mental health conditions
Stress, anxiety and depression can all affect your appetite and make it harder to eat (even if you’re physically hungry and still need to eat). So can certain physical conditions, such as hypothyroidism or nausea associated with morning sickness or other health conditions.
Many people will notice physical symptoms of hunger, but still find it difficult to eat. When this happens, it can be helpful to eat smaller, more frequent meals. Taking breaks during the workday and incorporating other coping and stress-reducing tools are also important. Read on for more ideas on what to do when food doesn’t sound appealing.
Medication changes.
Many medications can affect your appetite. Some side effects, such as tiredness, nausea, mood changes, or taste changes can affect your hunger cues and how much you eat. If you have recently started a new medicine, stopped a medicine, or changed the dose of the medicine, this may affect your appetite.
If you suspect that a medication is affecting your ability and/or desire to eat, talk to your doctor or dietitian.
5 tips for when you’re hungry but nothing sounds good
1. Rely on your brain’s knowledge
As you (re)establish your relationship around food with your body, you can rely on two kinds of food and nutrition knowledge: body knowledge and brain knowledge. When you know you need to eat, but nothing sounds good, your body’s knowledge tells you it needs energy and nutrition, but doesn’t give you much guidance on what to eat.
This is where the knowledge of your brain comes in. Consider, from past experiences, what a satisfying meal is for you. What foods or meals are usually satisfying for you? What foods go down easily?
Eating something that includes a combination of carbohydrates, protein, and fat generally promotes feelings of fullness, as each nutrient works on our appetite receptors in different ways. As you experiment and gain more knowledge of the brain, you can rely on it to make a meal that you know will provide the nutrients you need, even when nothing sounds good.
2. Rely on convenience
Sometimes when nothing sounds good enough to eat, you feel like nothing is worth preparing. This is where convenience foods come in handy. These can include anything like:
- Ready-to-eat meals
- Frozen foods
- Cereals
- Canned or boxed soup
- Toast
- Instant noodles
- Mac and cheese in a box
- Rice in the microwave
- Canned beans or bagged lentils
- Pasta and sauce
- Bottled smoothies and nutritional shakes
- Drinking yogurt or kefir
When I’m physically hungry and know I need to eat, but no food sounds good, one of my favorites is boxed macaroni and cheese with frozen cooked peas. It’s quick, easy, filling, and something I know I can eat even if nothing sounds good.
Many people find it easier to drink than to eat when nothing sounds good. There are now a variety of nutritional drinks, shakes and smoothies on the market, as well as drinkable yogurts and kefir. This can be a simple way to get in some calories and nutrients, even if the food isn’t appealing.
You can also rely on other factors to help you decide what to eat. Are there vegetables in the fridge that are wilting or are there leftovers that are going to spoil? You can use these items as a base to make a quick meal for yourself.
3. Eat a snack in between
If you don’t feel like eating a full meal, it’s okay to have a snack or a smaller meal. Sometimes, the reason you might feel like nothing sounds good is because a big meal feels like too much or too much work. Give yourself permission to have a snack or smaller meal, then check in with your body to see how you feel.
To ensure a satisfying snack, make sure your snack combines any of the three macronutrients (carbohydrates, protein and fat).
Check back with yourself 1-2 hours after snacking. If you’re still hungry, is there anything that appeals to you? Did the tastes and textures of the snack give your body an idea of what it wants (or doesn’t want) right now?
Sometimes having some food in our bodies puts us in a better mood as it helps us get off the low end of the hunger-fullness scale. Once we feel better, food can also start to become more appealing.
Note: if you have trouble eating enough at meals, this may be a sign of an eating disorder. Learn more about eating disorders and find support.
4. Make it fun
It’s possible that nothing sounds good because you’re in a rut and bored with your mealtime routine. Change things up by crafting or grabbing different foods. If you usually eat a salad or sandwich for lunch, try eating a hot meal. Meals don’t have to “look” a certain way: make a smoothie or serve yourself a charcuterie board.
If you’re not sure where to start, I recommend going to the grocery store when you’re a little hungry. Instead of going for your typical foods, walk up and down each aisle and notice which foods stand out to you.
Even if you’re sticking to the same food, you can jazz up the presentation by using a fun plate or bowl, setting the table with placemats, or lighting a candle. Any change from the standard routine can add a breath of fresh air to make food seem more exciting.
5. Eat with someone else
Humans are social creatures and many people find it easier to eat when they are with people than when they are alone. Eating with another person can help you increase your appetite and enjoy eating more.
Eating with another person can also help you break out of a food rut, whether it’s trying a new restaurant or getting a new food suggestion you hadn’t considered.
When we eat with other people, in general the overall eating experience can be more enjoyable than trying to chow down on a meal we weren’t in the mood for. This can be a good opportunity to spend some quality time and meet a loved one as well.
Try calling a friend or family member and setting up a dinner date, and then notice the impact it has on your diet.
Whatever you decide to do, remember to be kind to yourself.
In general, if you struggle to eat consistently enough throughout the day, any food is better than nothing. Your body deserves nourishment, no matter what. If you need more support, I recommend working with a registered dietitian.
Do you have strategies you rely on when you’re hungry but nothing seems appealing? Please share below!
Looking for more support?
My team and I deliver virtually one-on-one nutrition guidancesupporting people with intuitive eating, disordered eating and eating disorders and more.
I also recommend mine Unapologetic Eating 101 Coursean online, self-paced intuitive eating and body image program to help you break free from dieting and make peace with food and your body.
Author biography
This blog post was written by Thanh Thanh Nguyen, a nutritionist at Teachers College, Columbia University.
Post reviewed and edited by Alissa Rumsey, MS, RD, CSCS, Registered Dietitian and Certified Intuitive Nutrition Consultant. She specializes in inclusive weight care, intuitive eating, body image therapy, mindfulness, self-compassion, and healing from chronic dieting, disordered eating, and eating disorders. Alissa holds a BA in Nutrition and Exercise Science, and a MA in Health Communications, and is also an NSCA Certified Strength and Conditioning Specialist.
