What is Hedonic Eating?

Have you ever heard of the term "hedonic eating?" If so, you have probably already done some work with intuitive eating. This term refers to "the drive to eat to obtain pleasure in the absence of an energy deficit." Hedonism alone refers to the drive for pleasure. So why is this term important? Should we be eating for pleasure?

As a Registered Dietitian, I was taught in school to calculate calories, learn vitamins and nutrients and was educated to teach people how much to eat of each food based upon the size of a plate and different compartments and ratios. We did not have much schooling in the psychology behind eating. However, now as a private-practice dietitian, I now am aware of how much of a persons health journey is based upon their feelings, emotions, and the impact of certain foods on these feelings and emotions. As I learn more and more, I am able to help people learn the deeper reasons for self-destruction in regards to health and weight loss. We focus so much on what we should be doing "on paper" and not enough time on the context of our eating choices and the feelings behind them.

Let's break down hedonic eating a little more. We take part in hedonic eating when we are NOT physically hungry and we WANT to be happy. How much of your eating habits are based upon this? If you were to ask me, I would say I at least take part in this once daily. This can be hard to distinguish, though, as we can take part in pleasurable eating when we are ACTUALLY hungry, and this would not be considered hedonic eating. The end goal is not to remove pleasurable eating, it is to lessen the use of food for our ONLY means to pleasure.

What are some situations where hedonic eating is practiced:

• mindlessly snacking in front of the TV late at night

• popcorn at the movies (or at least the second half of the bucket)

• dessert at the end of a meal

• donuts at the office

• your afternoon chocolate fix

• sugary coffee drinks

• alcohol of any kind

Is hedonic eating something we need to avoid if we want to be healthy or lose weight? I don't believe so. If you completely defeat hedonic eating will you be optimally healthy? Maybe. Though you may also lose just a bit of pleasure from your life and viewed as being socially isolated. I believe the ultimate goal is to know what your hedonic eating practices are and then learn how to protect yourself from them being the thing that is slowly but surely damaging your health.

The thing to know about hedonic eating is that the foods we choose to eat in these situations are typically hyperpalatable foods. Meaning, they are extra tasty. They make out body pump out dopamine and serotonin, like the effect that many other things have on us, such as drugs, kissing or hugging, going for a run or gambling. When we eat ice cream, our brain lights up and our taste buds buzz, and that feeling makes us bite after bite, sometimes unable to set it down until our bowl or container is empty. This is what you have to know when you go to take that bag of chips to the couch at the end of a long day... you physically may not be able to set it down.

The tips I suggest to prevent hedonic eating from stopping your weight loss or damaging your health:

• Determine your hedonic eating practices and write them down

• Determine the reason for the hedonic eating practices

• Brainstorm ideas for what you can do to help prevent eating from being the only thing to bring you pleasure at that time

• Determine if you can pair it with another activity that can bring you pleasure, and allow food to be part of the ritual, but use another activity to complete the pleasurable experience

• Use non-hyperpalatable foods as protection. Pair it with the hyperpalatable food and use it to cleanse your palate and allow for dopamine response to soften

  • ex. Grab an apple to eat with your handful of chocolate chips. Eat it after to prevent another handful of chocolate.

• Consider fresher, more natural or healthier alternatives. Food can be tasty without being hyperpalatable. Choosing less refined foods such as fresh fruits, dairy, dark chocolate and nuts can tend to provide the same satisfaction, yet not stimulate overeating.

• Always, always, always portion your hyperpalatable, hedonic food. This is a MUST. You cannot expect to have willpower with hyperpalatable foods, especially in the midst of stress or emotion.

• Get help. If you are dealing with depression, hedonic eating will be practiced to work as the healing agent. Find a counselor near you or use virtual options.

• Get help from a registered dietitian to help you learn what your hedonic eating patterns are and how you can gain control.

You've got this!