Dealing with sudden eating urges

From time to time, for no good reason, we are suddenly overcome by ravenous hunger. Often we feel compelled to eat food that is high in sugar, fat and/or salt. What can we do to fend off these compulsions?

Hunger is the body's way of telling us that it needs more energy. Sudden eating urges, on the other hand, often have little or nothing to do with real hunger and are instead an expression of our mood – perhaps we're bored, anxious or stressed out. In these situations many people reach for sweet or fatty snacks. The advice below is designed to help you deal with acute hunger attacks.


Eat regularly

People who don't eat regularly may cut their calorie intake in the short term, but they're also laying the foundations for sudden acute hunger attacks. So, don't skip main mealtimes. If you feel hungry between meals, try eating small healthy snacks (e.g. fruit, crispbread with quark, plain yoghurt or a wholemeal roll) to bridge the gap to the next meal.


Find a distraction

A sudden feeling of hunger generally only lasts a few minutes. You can get through this period by doing something different. A short exercise break is an excellent distraction, or you could try making a phone call or writing some emails.


Drink water

Before you eat – or if you feel suddenly hungry – slowly drink a large glass of water. This will fill up your stomach and help you hold out until the next main meal.



Don't remove sweet things completely from your diet. If you stop eating sweets and desserts completely, you may find that you simply increase the temptation to eat "forbidden" foods. Instead, take your time when eating sweet foods and really enjoy every mouthful.


Generous contributions to nutritional advice

SWICA has qualified nutritionists and dietary assistants who will analyse your diet and give you advice. It also offers courses to help people develop a conscious and healthy approach to nutrition. We look forward to giving you free no-obligation advice on our helpline 0800 80 90 80.

In the event of further health-related questions, SWICA customers can contact the santé24 telemedicine service free of charge on +41 44 404 86 86. A telemedicine practice licence allows santé24 physicians to provide additional medical services in cases that are suited to a telemedicine approach. SWICA customers can also use the BENECURA medical app to carry out a digital SymptomCheck and receive recommendations about what to do next. During a subsequent phone call with santé24, customers can decide for themselves whether to release their information from SymptomCheck to santé24.