Appetite Control – How to Eat to Reach Satiety?

Why are we hungry?

Hunger is a natural sensation that has allowed our species to survive. From an evolutionary perspective, the sensation of hunger is crucial and desirable because it provides the motivation to acquire food. Today – even though we no longer need to hunt or gather – our appetite is regulated by similar mechanisms that strongly influence our daily food decisions. However, as a result of Western lifestyles, some of them have been completely disrupted. Natural evolutionary adaptations somehow “turn against us” and predispose us to health problems such as overweight and obesity. Here are four mechanisms of “hunger formation” that are worth knowing.

1. Hunger and satiety hormones

Two hormones, ghrelin and leptin, are largely responsible for the direct regulation of hunger and satiety. Ghrelin is often referred to as the “hunger hormone”. It is produced in the stomach and has a signaling function – it stimulates the areas of the brain responsible for regulating appetite, which is information about the need to eat. The level of ghrelin is highest immediately before a meal, and drops after eating. However, regulation of appetite is not the only function of ghrelin – it also affects, for example, the mobilisation of energy stores from fat.

Leptin, commonly referred to as “satiety hormone”, is produced by fat cells (known as adipocytes). Its secretion is a signal to the brain that a state of satiety has been reached and a stimulus to curb appetite. Since leptin is secreted in adipose tissue, its blood levels are related to the amount of fat stored in the body. The more body fat, the higher the level of the “satiety hormone”. In theory, this could mean that people with higher body fat stores secrete more leptin and therefore have a smaller appetite. However, the endocrine system is more complicated – it turns out that obesity and overweight often lead to leptin resistance.

Leptin resistance is a pathological condition in which the concentration of leptin circulating in the blood is consistently elevated, despite a high percentage of body fat. This causes the brain to learn to “ignore” leptin and not respond adequately (i.e. by curbing appetite) to leptin levels. The result? Consuming excessive calories and exacerbating the obesity problem. The mechanism of leptin resistance is quite complex and may, for example, be related to chronic inflammation, insulin resistance, leptin receptor dysfunction, or impaired leptin transport to the brain.

This makes it possible for obese people to actually feel hungry, despite the fact that their body has sufficient energy reserves. Leptin resistance considerably hinders intuitive eating. This is worth taking into account when trying to reduce weight – especially at the beginning of a change in eating habits, it may be necessary to really learn to recognise the right portions for one’s needs. Indeed, for leptin resistance, relying on nutritional intuition can fail.

2. Decrease in blood sugar levels

Lower blood glucose levels is another physiological reason for feeling hunger or cravings – especially for sweets. When blood glucose levels drop, the body sends signals to the brain meant to lead to a rise. In the absence of food, glucose will be released “from stores” – first from liver and muscle glycogen, then from adipose tissue. Initially, however, the body activates the sensation of hunger in order to provide glucose from food and not have to use the reserves.

However, not every drop in blood glucose is directly related to an objective situation in which too little food was provided. Sugar drops can also occur, for example, after a carbohydrate-rich meal or a generally hearty meal. For this reason, many people feel the urge for dessert or sweets after lunch, despite being objectively satiated.

To better understand this issue, read the article: Why Do We Have a Bigger Appetite after Eating Sugar?

3. Energy balance

The body is constantly striving to maintain an adequate energy balance and ensure that it has access to energy sources. If there has been or is a reduction in body weight or a sudden increase in energy requirements, the increased sensation of hunger can be considered “normal”. Physiological mechanisms adjust the appetite to ensure an adequate supply of calories and defend against the need to use reserves at all costs.

Thus, the body in a way tries to “sabotage” the weight loss process by increasing the feeling of hunger. Therefore, on a weight loss diet, a greater-than-usual feeling of hunger may be simply normal. Of course, you can fight it to a large extent by using proper meal composition techniques (which you will read more about later in the text), but it is worth realising that increased appetite and feelings of hunger may simply be the body’s reaction to weight loss.

Increased physical activity, more intense workouts or general lifestyle changes resulting in greater energy expenditure can also lead to increased hunger sensations. Especially if the calorie content of the diet has not increased. This is also natural and normal.

4. Protein leverage hypothesis

The protein leverage hypothesis assumes that people prioritise protein intake and seek to fill the need for this ingredient at all costs. The typical Western processed diet, however, is rich primarily in sugars and fats. According to the protein leverage hypothesis, we overeat these products actually in search of the right amount of protein. The protein leverage hypothesis is used as one possible explanation for the prevailing obesity epidemic. However, this is only a theory that is being considered by scientists, but it is not valid and 100% proven knowledge.

Physical hunger versus emotional hunger

However, physiological mechanisms of feeling hunger are not everything. Sometimes you may feel the urge to reach for a snack, even if you have objectively eaten a balanced meal just now. The ability to distinguish physical hunger from emotional one is very useful here.

Physical hunger is the body’s response to the actual need for energy and nutrients. Its symptoms include the feeling of sucking or “rumbling” in the stomach, a decrease in energy and difficulty concentrating. Physical hunger can be satisfied with a meal, and afterwards, the feeling of satiety gradually increases and lasts for some time.

Emotional hunger, otherwise known as emotional appetite, is one of the underlying themes of the issue of emotional eating. It is the need to eat triggered by emotions such as stress, sadness, boredom or loneliness. Emotional hunger usually appears suddenly and often leads to cravings for specific, usually high-calorie and sweet or fatty foods that provide temporary relief.

Characteristic of emotional hunger is that the craving is a response to emotion, not to the body’s actual need for energy. After satisfying the craving, there is often remorse or guilt, which can lead to a vicious cycle of emotional eating.

Examples of situations and emotions in which cravings related to emotional hunger can often arise include:

• stress,
• boredom,
• fatigue with the activities performed,
• loneliness,
• sadness,
• joy and pride (related to the desire to reward oneself with food),
• tiredness,
• anger,
• frustration.

If you suspect that your excessive appetite may be due to emotional overeating, check out our guide to mindful eating.

Why do you keep thinking about food even though you don’t feel hungry?

You think about food too often, even when you objectively do not feel hungry? The causes can be complex and involve a variety of physiological and psychological factors. The most likely reason is precisely the perpetuation of a pattern in which food serves you as a way of dealing with emotions. Food can act as a regulatory mechanism that helps temporarily alleviate feelings. If it is already your habit, it can make you think about food much more often than is physiologically necessary.

Another important aspect is the role of dopamine, the neurotransmitter responsible for feelings of pleasure and reward. Eating, especially foods rich in simple sugars and fats, increases dopamine levels in the brain, leading to feelings of temporary satisfaction. As a result, you begin to associate food with pleasure, which can prompt you to think about eating more often, even when you don’t feel physically hungry. All in search of the next dose of dopamine.

How to “manage” hunger and change habits for the better? 5 tips

How to deal with excessive appetite? Here are some proven techniques that can reduce and then eliminate this problem.

1. Plan your meals

Regular meal planning and sticking to a set menu is not for everyone, but it is one technique that helps curb uncontrollable snacking. If you know when and what you are going to eat, you limit your thinking about food because you give yourself less room for spontaneous decisions in this regard.

2. Try mindfulness

The practice of mindfulness and mindful eating involves focusing entirely on the meal: its taste, texture, smell. This helps to identify the actual signals of hunger and satiety. With mindfulness, you will learn to distinguish between physical and emotional hunger and better recognise when you are reaching satiety.

3. Wait out the craving

In situations where you feel a sudden craving for food, it is a good idea to give yourself 20 minutes to think about the urge. Impulses often pass once you give yourself some time to evaluate them. If you still feel “hungry” after 20 minutes, you can then consciously decide what to eat. Proceed in the same way with the seconds. Don’t go for a second helping on impulse. Give yourself time to evaluate whether you actually still feel hunger. Especially if the meal was eaten quickly, the feeling of satiety may not appear instantly.

4. Keep a food diary

Try keeping a food diary for a while. Record exactly what you eat, as well as the context of your meal: Where was it consumed? With whom? What feelings accompanied this? This will allow you to self-reflect and better understand your own eating habits. You may be able to identify when eating is due to emotion and when it is due to actual hunger.

5. Build healthy habits and compose balanced meals

Healthy lifestyle is influenced by intertwined and complementary habits. Regular physical activity helps keep your weight and appetite normal; sleep affects your wellbeing and how you feel about hunger; drinking enough fluids ensures that you don’t mistake a craving for hunger. Take care of the broader lifestyle and you will reduce the feeling of cravings and, as a result, more easily control what you eat. The ability to compose balanced and filling meals is also extremely important.

How to eat to get full?

Excessive appetite is not always (though often) due to emotional eating. Sometimes the hunger we feel is related to inadequate food choices or ignorance about balancing meals. Learn practical tips for balancing your menu – so that the meals you prepare will satiate you effectively and for a long time.

1. Ensure adequate intake of protein

Protein is a macronutrient that provides a long-lasting feeling of satiety after a meal. Excessive appetite is one possible sign of protein deficiency in the diet. See to it that your meals include about 25-30 g of protein, and if you struggle with excessive appetite, even more. Here are some examples of protein sources:

• 100 g of chicken breast – 24 g of protein,
• 2 eggs – 18 g of protein,
• 100 g of semi-skimmed cottage cheese – 18 g of protein,
• 100 g of cooked chickpeas – 8 g of protein,
• 100 g of salmon – 21 g of protein,
• 200 g of Greek yoghurt – 10 g of protein,
• a handful (30 g) of almonds – 6 g of protein,
• 100 g of cooked lentils – 9 g of protein,
• 100 g of tofu – 10 g of protein,
• half a glass (50 g) of oat flakes – 5 g of protein.

Read also: 3 Protein Meal Ideas

To enrich your meal with protein, you can also use protein supplements.

2. Consume fibre regularly

Fibre, or dietary fibre, is still an underrated component of a healthy diet. Meals rich in fibre satiate for longer and – above all – are simply healthy and balanced. The optimal dietary fibre content in the diet is 30 g per day, but Poles eat too little of it – only about 15 g/day.

You can find fibre in all fruit and vegetables, nuts, and – most importantly – in whole grain cereal products. Use these ingredients when composing meals, and you will never run out of fibre in your diet.

Read also: Diet for Intestinal Health

3. Prefer a lower glycemic index meal

Choosing foods with a lower glycemic index (and preferably a lower glycemic load) keeps blood glucose levels stable and protects against cravings caused by sugar fluctuations. This is an additional argument for using whole grains, avoiding sweets and taking care of the overall balance of the menu.

Read also: Glucose – 8 Things Everyone Should Know About It

4. Eat fruit or vegetables with every meal

Eating fruit or vegetables with every meal is one of the most important and healthiest dietary micro-habits. Fruit and vegetables are perfectly filling, and at the same time do not provide too many calories. So they are an essential part of any weight loss diet and any healthy menu. Thanks to them, the portions consumed can be really large and satisfying. At the same time, this does not necessarily translate into high calorie content.

5. Learn about the satiety index

Almost everyone knows the glycemic index, but still few have heard of the satiety index. This is an indicator that ranks products in terms of how satiating they are relative to their calorie content. The top foods with the highest satiety index include boiled potatoes, oat flakes, fish, oranges, apples, wholemeal pasta, beef, whole-grain bread, and eggs. In contrast, croissants, candy bars, cookies and sweets, among others, have the lowest satiety index.

6. Ensure proper distribution of macronutrients

Calorie balance, which directly affects whether you maintain, gain or lose weight, is mainly about calories. However, in order to regulate satiety, accurate distribution of macronutrients (protein/fat/carbohydrates) is also of great importance. Check how it looks in your diet and, if necessary, change the proportions of foods you eat.

The ideal balance involves consuming about 15-20% of calories from protein, 25-35% of calories from fat and the rest from carbohydrates. If your diet is going to be dominated by fat (this is the most common imbalance), most likely your meals are low in volume and perhaps lack fibre, resulting in frequent feelings of hunger.

7. Consciously schedule your meals throughout the day

If you are still in doubt about whether you are feeling hungry because your body needs more calories or because you are regulating your emotions that way, make a good plan. Carefully schedule your main meals hourly, adjusting this to the realities of your day. You may also want to calculate calorie requirements (Total Metabolic Rate, TMR) and divide the resulting calorie intake into meals. If hunger and cravings persist despite adherence to meal times and calorie intake, this may suggest emotional hunger. If hunger comes right before the time of your next meal, you are unlikely to have anything to worry about – it is most probably natural physiological hunger.

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