Hunger and satiety

How does hunger appear?

Feeling hungry is one of the first and most vivid emotional feelings, with which a child is born. Every person experiences hunger every day and this is absolutely normal. On average, this feeling occurs 75,000 times throughout life.

Hunger and Satiety

Hunger and satiety are the main feelings that protect and regulate the metabolic processes that occur in the body.

Hunger signals the body’s need for food and energy. Saturation is the impulse to stop eating.

It’s no secret that:

  • Hunger can be accompanied by pain in the stomach, especially in the epigastric region, headache, nausea and other unpleasant symptoms.
  • Food consumption is accompanied by pleasure, satisfaction and other positive emotional feelings.

As a result of digestion, and absorption of carbohydrates, fats and proteins, a relatively constant level of nutrients in the body is maintained. If the amount of nutrients is low, physical hunger onsets. This is the way our brain tells us that our body needs fuel.

In addition to physical, there are several more types of hunger:

  • Emotional – remains, despite saturation.
  • Sensory – occurs when you see, smell or hear preparing or ready food.
  • Habitual– occurs at certain times of the day, usually in the morning, at lunchtime and in the evening.

In most cases, hunger occurs for physical reasons, at least in people with a normal body weight. People, who are overweight or obese, often eat for habitual, sensory and emotional reasons. Knowing the reasons why a person consumes a lot of food, you can develop an effective plan for body weight management.

Physical hunger occurs about 45 minutes before the time when a person really needs to eat.

The brain begins to remind that our body lacks fuel, when:

The level of sugar and other nutrients in the blood decreases. The stomach is empty or food does not fill the entire volume of the stomach. The hormone levels of the gastrointestinal tract change.

The satiety center is located in a small part of the brain, called the hypothalamus. It receives all information about the consumption and expenditure of the macroelements. Nutrient signals play a major role in regulating hunger and satiety.

Hunger will not occur in high or medium plasma levels of:

Glucose
Amino acids
Fatty acids.

It should be noted that the brain “sees” the difference between different macroelements. Lack of one nutrient can cause hunger even if the blood contains enough amounts of other macronutrients.

To be satiated as long as possible, it is necessary to consume all the macronutrients your body requires. Such nutrition is called balanced and is very often used as part of weight loss programs.

The saturation increases with the flow of nutrients into the body. Complete saturation is achieved in 20-30 minutes after the start of a meal.

Most obese people know that they should eat slowly and mindfully, but do not always follow this rule. You need practice to always follow this rule. If you still feel hunger after finishing a meal, give your brain a little time to understand that you are full.

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