Do hunger pangs mean you're burning fat? How thirst can trick your body into snacking

Ah, the classic self-comforting myth: ‘Hunger pangs mean I’m burning fat!’  It’s the kind of reassuring thought that pushes us to sneak a quick snack—because, really, how much harm can a couple of biscuits do, right? After all, you’ve barely eaten all day.

 Newsflash: Unfortunately, the harm might be more than you think.

Nia D’ Silva, a clinical dietician and nutritionist, quickly debunks this myth: “Hunger pangs don’t always mean you’re burning fat; they often just mean your body needs fuel,” she explains.

Left unchecked, these pangs can backfire by encouraging overeating, particularly at night when willpower tends to wane. The truth is, hunger occurs when your stomach contracts due to an empty digestive tract, which then triggers the release of ghrelin, the hunger hormone. While hunger can be part of the weight loss process, it’s not a direct indicator that fat is being burned. In fact, excessive hunger can signal that your body isn’t getting the nutrients it needs, which leads to muscle loss instead of fat loss, as both D' Silva and Vibha Bajpaiee, Clinical Dietician, Aster Clinic, Bur Dubai explain.

“When hunger becomes unbearable, it’s a surefire indication that your body isn’t getting enough nutrients,” D’ Silva explains. At this point, your body may turn to breaking down muscle tissue for energy, a process known as catabolism. “Instead of burning fat, you could be losing lean muscle mass, which is essential for maintaining a healthy metabolism and supporting long-term weight management,” she adds.

As the hunger turns unbearable, your body goes into survival mode. It senses the lack of consistent energy intake and slows down the metabolism to conserve energy. Ironically, this makes your body more efficient at storing energy—often as fat—making it harder to lose weight in the long run. And then, the cycle of overeating begins. In a state of deprivation, your body craves quick energy sources—think simple carbs and sugars. This is when binge-eating kicks in, or when you reach for comfort foods, derailing your progress with a cycle of restriction and indulgence.

“In short, while hunger can play a role in weight loss by indicating when to refuel, it’s not the secret code for fat burning that diet myths would have you believe,” she says.

The nighttime hunger trap

Ignoring the hunger pangs during the day leads to another problematic issue: Nighttime hunger pangs. The cold reality? There’s no such thing as an innocent night-time ice-cream fix. It looks cute in films and cartoons; the results in real life aren’t so warm and fuzzy. What's worse is that you might feel justified in indulging, thinking you’ve earned it after suppressing hunger throughout the day by skipping or restricting meals.

As Aisha Sobti, a Dubai-based physician explains, “By evening, blood sugar levels would  have dropped due to inadequate food intake, triggering a surge of hunger that feels intense and unmanageable.”

 The body, sensing a lack of energy, sends strong signals to refuel, and the urge to snack becomes overwhelming. Unfortunately, this hunger is often less about nourishing the body and more about seeking comfort, with people turning to high-calorie, high-sugar foods like chips, cookies, or ice cream as a quick fix. “These snacks may provide temporary relief but often lead to feelings of guilt or regret later, without addressing the root cause of the hunger.”

The role of circadian rhythms

As Vibha Bajpaiee, Clinical Dietician, Aster Clinic, Bur Dubai (AJMC) and Arvind Gaddameedi, Specialist Endocrinology, Aster Clinic, Al Muteena (Deira) explain: Circadian rhythms regulate biological processes that influence appetite, hormone release, and sleep-wake cycles. As evening approaches, melatonin rises to encourage sleep, while hormones like cortisol drop. If your sleep schedule is erratic—due to shift work, jet lag, or using bright screens late at night—this natural rhythm may become misaligned. When appetite-related hormones and sleep-related hormones get out of sync, you may feel hungry at times when your body supposed to be winding down.

Why are hunger pangs worse at night?

So, why does the hunger feel far more intense at night? As the experts explain: The answer lies in our circadian rhythms. Research shows that our bodies are biologically programmed to crave food in the evening to prepare for the energy demands of the following day. During the late hours, hormonal fluctuations, particularly the increase in ghrelin, which stimulates appetite, makes hunger more pronounced. Combine this natural urge with stress, fatigue, or even boredom, and the situation becomes ripe for late-night fridge raids. Bajapiee also adds, that emotional triggers also amplify this tendency—when we feel mentally drained or need a quick mood boost, food often becomes an easy way to satisfy that need, despite the potential long-term effects on health and weight management. "Late-night eating can become a coping mechanism to help deal with feelings of stress or anxiety, especially when individuals are awake during the night," she says.

This powerful mix of physiological triggers and emotional cravings makes nighttime snacking an incredibly hard habit to break. Sobti, who has worked with many patients struggling with this issue, explains, “People get trapped in these cycles because they’re looking for a quick fix. They convince themselves that it’s okay to indulge in a snack at night, especially when they’ve eaten so little during the day. I’ve seen it time and time again: ‘I didn’t eat much today, so it’s fine to snack now.’ But this kind of thinking and eating disrupts your whole lifestyle.” The allure of instant gratification may feel comforting in the moment, but it can set you up for a continuous loop of unhealthy eating, sabotaging both your health and long-term goals.  

So, what’s the best way to curb hunger pangs?

 The key word here is balance. You need to ensure that your body is fuelled enough, so that it doesn’t go into panic mode later. As Sobti says: Start by focusing on nutrient-dense foods that keep you feeling fuller for longer, like lean proteins, healthy fats, and fibre-rich vegetables. These foods not only stabilise blood sugar levels. but also prevent those intense hunger surges. It's also important to stay hydrated—sometimes, dehydration can be mistaken for hunger.

Drink water, first

 D'Silva explains why: Many people don’t realise that dehydration can often be mistaken for hunger. When your body is dehydrated, it sends signals that are similar to hunger cues, prompting you to reach for food when all it actually needs is water. “Our bodies rely on water for nearly every physiological function, including digestion and nutrient absorption. Without enough water, the body’s systems can become less efficient, and the brain may misinterpret signals of dehydration as hunger. This is particularly common when you feel the sudden urge to snack but haven’t been drinking enough fluids throughout the day,” she says.

To avoid this, try drinking a glass of water when you first feel hungry—sometimes, this is all it takes to curb the craving. If the hunger persists, you can be more confident that your body truly needs food. Staying hydrated consistently throughout the day ensures that your body is functioning at its best, preventing unnecessary overeating caused by confusion between hunger and thirst.

Eat small, more frequent meals

Moreover, try eating smaller, more frequent meals throughout the day to maintain consistent energy levels and avoid feeling famished. “If you're prone to nighttime cravings, try to plan your evening snacks ahead of time, opting for something nutritious like a handful of nuts or a piece of fruit. Finally, addressing the emotional triggers behind hunger—whether it's stress, boredom, or fatigue—can make a huge difference. Finding alternative ways to manage these emotions can help you break the cycle of mindless snacking,” says D’Silva.

By creating a routine that prioritises balance, hydration, and emotional well-being, you can avoid the havoc of those late-night cravings and keep your hunger in check throughout the day.

Here are some healthy snacks that you can resort to, if you feel the hunger pangs, suggested by Gaddameedi and Sobti:

•Greek yogurt with berries: Packed with protein and probiotics, Greek yogurt paired with antioxidant-rich berries makes for a deliciously filling snack.

•  Nuts and seeds: A handful of almonds, walnuts, or chia seeds provides healthy fats, protein, and fibre—great for curbing hunger and keeping you full.

• Hummus and vegetables: Dip some crunchy carrots, cucumber, or bell peppers in hummus for a snack that combines fibre, protein, and healthy fats.

•Apple with nut butter: An apple provides natural sweetness and fibre, while almond or peanut butter adds healthy fats and protein to keep you satisfied.

• Hard-boiled eggs: A simple, high-protein snack that fills you up quickly, hard-boiled eggs are nutrient-dense and a great way to stave off hunger.

• Cottage cheese with sliced fruit: This protein-packed snack, combined with the natural sugars of fruit like pineapple or berries, helps balance hunger and cravings.

• Avocado toast: Spread some mashed avocado on whole grain toast for a mix of healthy fats, fibre and complex carbs that fill you up and stabilise blood sugar.