How to Avoid the Munchies (and Why Stoners Aren't Heavier)

Why do the munchies hit?

To avoid the munchies, pick lower-THC strains, eat a balanced meal before you smoke, stay hydrated and keep healthy snacks on hand. The munchies happen because THC binds to CB1 receptors in your brain and boosts ghrelin, your body's main hunger hormone, while sharpening taste and smell. Ever smoked a joint and got hit with a sudden wave of hunger? More specifically, you've probably felt a ravenous craving for salty or sugary junk food and wondered why your body reacts that way after smoking weed. 

Under normal circumstances, also known as "sober", your body feels hunger as the result of four different factors. According to the University of Michigan's Department of Medicine, those four factors are:

• Blood sugar levels
• Hormone levels
• How empty your stomach and intestines are
• Signals from the hypothalamus in your brain

The same factors also tell you when you're full. Appetite, though, is a slightly different thing from hunger. Unlike true hunger, appetite can be triggered by the smell of a backyard barbecue or a steaming plate of pasta. Your appetite can also be thrown off by stress, which can make you want to dig into that barbecue, or push food away entirely.

So how does weed tell your brain it's time to grab a handful of chips? The way cannabis stimulates appetite seems to run through a hormone called ghrelin. This hormone acts on the appetite centers in your brain to trigger hunger. On top of that, cannabinoids can affect taste and smell. That combo is a plus for people who struggle to get interested in food.

THC also stimulates appetite by interacting with the body's endocannabinoid system, a signaling network found throughout the body that helps regulate things like appetite, digestion, sleep and pain perception.

THC binds to CB1 cannabinoid receptors in the brain and central nervous system. When those receptors switch on, they release neurotransmitters, especially dopamine, which drives feelings of pleasure and reward, making you hungrier and food more appealing.

THC may also increase the release of ghrelin, a hunger hormone made in the stomach. Ghrelin signals your brain that your body needs food, and it may be one of the reasons THC fires up your appetite.

Thanks to its reputation as an appetite booster, many patients trying to gain weight have turned to weed for help. And it's not just weed's appetite-stimulating effect that can help patients put on weight. Research suggests CBD and CBG may help with the psychological side of eating problems by easing anxiety.

What's a perk for some can be a dealbreaker for others. Patients who start medical cannabis for reasons other than appetite may worry about gaining weight. Plenty of people who show up for a medical cannabis consultation have just one request: they don't want to put on pounds. It's true cannabis can ramp up your appetite, but long-term users tend to have a normal to low body weight.

Even though cannabis can temporarily stimulate appetite, there are exceptions to the rule, especially for long-term users. The munchies may be unavoidable in the moment, but the cannabinoids in weed could actually help lower anxiety, which might in turn reduce appetite and body mass index (BMI).

Less stress and anxiety plus better sleep may help long-term cannabis users regulate their weight and avoid extreme swings.

There's no one-size-fits-all answer when it comes to cannabis and appetite control. Still, long-term cannabis use has been linked to lower obesity rates in the general population. 

We've still got a long way to go in figuring out the best ways to use cannabis for eating disorders and weight management, but given the results so far, it's not a stretch to guess that we'll eventually see more and more cannabinoid products aimed at boosting appetite and weight gain, along with ones marketed to help you lose weight.

Types of munchies:

1. Sweet: Weed can ramp up cravings for sweet stuff, like chocolate, candy, cake and ice cream.
2. Salty: Some people get a bigger appetite for salty snacks, like chips, nachos and pizza.
3. Spicy: Others crave spicy food, like hot sauce, chiles, jalapeños and Thai or Mexican food.
4. Fast food: Weed can make you crave fast food, like burgers, fries, pizza and fried chicken.

How do you avoid the munchies after smoking weed?

1. Pick lower-THC strains: Some cannabis strains have less THC than others, which can tone down the munchies and curb your appetite after smoking. Look for strains with moderate or low THC and skip the high-potency stuff that can seriously crank up your appetite.
2. Eat a balanced, healthy diet: A balanced diet can help keep your blood sugar steady and head off food cravings after you smoke. Go for foods rich in protein, fiber and healthy fats, and avoid processed and sugary foods.
3. Stay hydrated: Drinking enough water can help cut down on cravings and keep hunger in check after you smoke. Drink water before and after your session.
4. Plan ahead: If you know you're going to smoke, plan your meals in advance and keep healthy, nutritious food on hand. If you do get hungry after smoking, reach for something healthy instead of processed, high-calorie snacks.

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