Have you ever heard of hunger and satiety cues? These are the signals that our body sends us to regulate our food intake. These are the same signals that help us determine when to eat, what to eat and how much to eat. So rather than relying on external factors to regulate our food intake, why not try relying on the factors our own body sends us?
Lexicon of signals
Hunger is generally the best known signal, although its manifestations vary greatly from person to person. There are the obvious stomach rumblings, but thirst, headaches, decreased concentration or irritable moods can also be indications that it is time to eat.
Satiety is a little less well known. It is the feeling of being satisfied and full without being too full. In other words, it is the feeling of having eaten enough. This signal is a little more difficult to recognize. A good clue? Compare the first bite of the meal to the last. Towards the end of the meal, the food generally tastes less good and brings less pleasure than at the beginning of the meal. This is the sign that we have reached satiety. Taking a break during the meal can help us recognize it.
Why are they interesting?
The signals that the body sends us are particularly important, since they allow us to have an adequate food intake for our body. This allows us to avoid eating more or less than we need. Whether we are in the process of losing weight, gaining muscle mass or simply because we want to eat healthily, listening to our internal cues is a winning strategy.
Tips for rediscovering them
For many people, reconnecting with their internal signals can be more difficult. Here are some tips on how to listen more closely to what your body is telling you:
Don’t wait until we are completely full.
Eating until our stomach is completely full is not ideal. Feeling uncomfortable or very bloated is probably a sign that we’ve eaten too much. Instead, we want to feel comfortable, energized and satisfied. If we feel like we could run a little after our meal, we’ve probably respected our satiety signal!
Don’t wait until we are completely starved.
We agree that being hungry can be very unpleasant. But being very hungry also entails a risk: that of eating well beyond our satiety and needs. We therefore aim for a hunger intensity of 2 to 3 on a scale of 5 (5 being “I am completely hungry” and 1 being “I am not very hungry”). Be careful! This is not a rigid rule! It is better not to impose strict rules on ourselves when it comes to eating.
By limiting the distractions around us during our meal, it will be easier to recognize our hunger and satiety signals.
Enjoying our food is more than important. Eating slowly is a great way to enjoy every taste and, at the same time, be more aware of the signals our body is trying to send.
Need additional support to find your hunger and satiety cues? Discover intuitive eating with TeamNutrition’s registered dietitians.