Feeling hungry all the time? Strategies to navigate hunger and stay satisfied
Ever wonder why you feel full after a meal, but other times you don’t? Your body has a pretty clever system that helps with this. It releases tiny messengers, like GLP-1 and PYY, from your gut to tell your brain that you’re satisfied and it’s time to stop eating. You’ve probably heard about these hormones recently with the growing interest in the gut-brain axis and GLP-1 medications.
There are so many molecules involved in hunger, fullness, appetite, and satiety, like ghrelin, leptin, NPY (Neuropeptide Y), PYY (Peptide YY), GLP-1 (Glucagon-Like Peptide-1), GIP (Glucose-Dependent Insulinotropic Polypeptide), CCK (Cholecystokinin), OXM (Oxyntomodulin), glucose, amylin, and insulin (and probably others I do not know about (yet))¹.
So, in this article, I’m going to talk about how food choices, eating behaviors, and lifestyle factors can influence some of these molecular messengers. I’ll also share some evidence-based tips to improve appetite regulation and help manage constant hunger (and food noise).
Just a quick note, though: this information is based on my knowledge as a registered nutritionist (BSc in Human Nutrition) and the research I’ve accessed from various journals. Appetite regulation and hunger are complex topics, and I can’t cover every single factor here. Things like psychological factors, genetics, aging, hormones, medical conditions, medications, hyper-palatable foods, stress, and alcohol intake can all have a big impact on how hunger and fullness are regulated.
The role of appetite in weight management
Research shows that foods or interventions that help you feel fuller for longer or reduce hunger can support weight loss. For example, a meta-analysis found that 75 participants who followed satiety-enhancing or hunger-reducing interventions for more than 8 weeks lost an average of 3.60 kg more than the control groups ².
While changes in energy expenditure (how much energy your body burns) are often blamed for slowing weight loss or causing weight regain, the way your body regulates hunger and food intake (energy intake) plays a bigger role ³.
Understanding how to manage appetite, hunger, and satiety is key to achieving and maintaining your ideal weight. Plus, it brings mental relief from constant food thoughts (food noise) that can feel overwhelming.
From my experience, I've never lost weight by being hungry. I reach my goals by eating more, not by starving myself. That’s the real secret to weight loss that many people don’t realize.
And how do you achieve that? Well, we will explore some of the strategies in this article.
Satiation vs. Satiety: What they mean for appetite control
Satiety (post-meal fullness) and satiation (fullness during a meal), and their role in reducing appetite and hunger.
There are two main ways your body naturally reduces appetite: satiation and satiety:
Satiation is the feeling of fullness you get while eating that makes you stop when you’ve had enough.
Satiety is the feeling of being satisfied after a meal that keeps you from getting hungry again too soon ⁴.
Internal signals and external factors involved in appetite regulation
Appetite is the overall desire to eat, influenced by both internal signals and external factors⁶:
Internal Signals (Hormones & Neurotransmitters)
These include those mentioned earlier in the introduction: leptin, PYY, GLP-1, GIP, insulin, CCK, etc., as well as dopamine, serotonin, cortisol, and endorphins, all of which play a role in hunger, fullness, and cravings.
External Factors
Like sensory cues and habits, such as the smell of bacon, walking past your favorite bakery and smelling fresh pastries, or craving popcorn while watching Netflix. Social situations can also trigger eating, like at parties where food is available and eating is part of the event, even if you're not truly hungry.
Appetite isn’t only physical hunger: external factors like stress (cortisol) and pleasure (dopamine) can override natural hunger signals, leading to cravings and overeating ⁵.
Evidence-Based strategies to support Appetite and Hunger regulation.
1.Low-Energy-Dense (LED) High-Volume Foods and appetite
Eating low-energy-dense (LED) foods, which are low in calories but high in volume, can help promote fullness and reduce overall calorie intake.
Foods like salads, soups, and other high-volume options consumed before meals (a strategy called ‘preloading’) have been shown to make people feel fuller and eat less later. Similarly, high-protein, low-energy-dense snacks like yogurt can improve satiety compared to high-fat snacks (e.g., nuts).
These types of foods are often high in nutrients, fiber, and water, which not only take longer to chew but also help trigger the hormones in your gut that signal fullness. This can make it easier to manage hunger and feel satisfied without eating too much ⁶ ⁷ ⁸ ⁹.
Practical implementation:
Incorporate low-energy-dense, high-volume foods like salads, soups, and yogurt before meals to enhance fullness, reduce overall calorie intake, and improve hunger regulation.
2. Preloading and appetite regulation
As mentioned earlier, preloading is a strategy where you eat or drink something small and nutrient-rich before your main meal. This could be a small salad loaded with veggies, a bowl of soup, or a protein shake. The idea is that by starting with something light and filling, you’ll feel more satisfied and be less likely to overeat during your main meal.
For example, research shows that having a high-protein shake before meals can help with weight loss (and even improve cholesterol levels). Protein shakes, particularly those with whey protein, are especially helpful because they slow digestion, help manage blood sugar levels, and stimulate hormones like GLP-1 and PYY that control appetite ⁹ ¹⁰ ¹¹ ¹². This means you’ll feel fuller for longer. Even something as simple as drinking water before a meal has been shown to reduce how much people eat ¹³ ¹⁴ ¹⁵ .
Practical Implementation:
To apply preloading, start your meals with a small, nutrient-dense option like a vegetable-based salad, broth-based soup, or a protein shake about 15–30 minutes before your main meal. If you're short on time, simply drinking a glass of water before eating can also help regulate appetite. Choose options rich in protein, fiber, or water content.
3. Resistant starch and appetite regulation
Resistant starch is a type of carbohydrate. Unlike regular starch, it isn’t fully digested in your stomach or small intestine (this also means resistant starch provides fewer calories than regular starch). Instead, it makes its way to your colon, where it becomes food for your gut bacteria. When these bacteria ferment resistant starch, they produce beneficial compounds called short-chain fatty acids. The fermentation of resistant starch stimulates the release of gut hormones (PYY, GLP-1), which could possible help with regulating appetite and promoting fullness ¹⁶ ¹⁷.
Resistant starch can also slow down how quickly food leaves your stomach, which means you’ll feel full for longer. It has also been shown to reduce blood sugar spikes by slowing digestion and improving insulin response.
Research shows that eating about 25 grams of resistant starch or type 2 resistant starch (RS2) per day can help reduce appetite and support overall metabolic health by improving insulin sensitivity and cholesterol levels¹⁸.
RS2 (type 2 resistant starch) examples you can incorporate into your diet:
Green Bananas
Unripe/slightly green bananas are rich in RS2.
Raw Potato Starch
Raw potato starch is a great source of RS2.
Uncooked Oats
Rolled oats or steel-cut oats in their raw state contain RS2. Soak them overnight to make overnight oats to retain the resistant starch.
Plantains
Great RS2 source. Slice and bake or lightly fry them to use in meals.
Corn Flour (Hi-Maize)
Rich in RS2, can be added to baked goods or smoothies to increase resistant starch intake.
And some easy-to-access, high-resistant-starch foods:
Cooked and cooled potatoes: Ideal for potato salad or eaten cold after refrigerating for few hours.
Cooked and cooled rice: Perfect for fried rice or sushi; both white and brown rice work well.
Green bananas and plantains: Unripe.
Cooked and cooled pasta: Cold pasta in salads.
Legumes: Lentils, chickpeas, kidney beans, black beans, and pinto beans, especially when cooked and cooled.
Oats: Rolled or steel-cut oats; best in overnight oats or cooked and cooled.
Corn-based products: Corn tortillas, polenta, and Hi-Maize corn flour.
Barley: Hulled/pearled barley.
Green peas: Fresh or frozen peas retain resistant starch, especially when cooked and cooled.
Practical Implementation:
To increase resistant starch in your diet, try incorporating cooked and cooled starchy foods like potatoes, rice, and oats into meals. For example, cook rice or potatoes, let them cool in the fridge overnight, and enjoy them cold in salads or lightly reheated (below 130°F/54°C) to preserve resistant starch. You can also add green bananas to smoothies.
4. Protein and appetite regulation
Eating enough protein can make a big difference in managing your hunger and controlling your appetite. Protein works by affecting the hormones in your body that regulate hunger and fullness. It lowers the hunger hormone ghrelin while increasing hormones like GLP-1, CCK, and PYY, which signal to your brain that you’re full and satisfied ¹⁹ ²⁰.
How Protein Helps:
Keeps you feeling full longer
Protein slows down digestion, meaning your stomach empties more slowly. This helps you feel fuller for longer after meals.Regulates appetite hormones
When you eat protein, your body releases fullness hormones like GLP-1 and PYY, which tell your brain to stop eating. At the same time, it suppresses ghrelin, the hormone that signals hunger ²¹.Thermogenesis (TEF)
Protein has a higher thermogenic effect compared to carbs or fats. This means your body uses more energy (calories) to digest and process protein ²².
How much protein should you eat?
For optimal appetite regulation, aim for 30–35 grams of protein per meal or about 20% of your daily calories. On a 2,000-calorie diet, this equals 100 grams of protein per day (since protein provides 4 calories per gram). Alternatively, use the guideline of 1.6g of protein per kg of ideal body weight. For example, if your ideal weight is 80 kg, you would need:
1.6 × 80 = 128g of protein per day..
Practical implementation:
Start each meal with a protein-rich food and pair it with high-fiber options like vegetables or whole grains for the best hunger control. This combination supports fullness, stabilizes blood sugar, and provides stable energy (from the whole grains).
5. Whole grains and appetite regulation
Consuming whole grains offers numerous health benefits, including improved cholesterol levels, better blood sugar control (lower hemoglobin A1c), and reduced inflammation markers like C-reactive protein. Whole grains are also linked to lower rates of insulin resistance, obesity, diabetes, and chronic inflammation ²³ ²⁴ ²⁵.
Whole grains impact appetite regulation through their fiber, protein and resistant starch content, which promote fullness and stable blood sugar. For example, sorghum-based foods and whole grain rye have been shown to enhance satiety and improve blood sugar stability after meals²⁶ ²⁷ ²⁸ ²⁹.
Practical implementation:
Incorporate whole grains like sorghum, oats, quinoa, barley, freekeh, bulgur, millet, teff, amaranth, wild rice, whole corn and rye into your meals to stay fuller for longer and support better blood sugar control.
6. Viscous soluble dietary fibers (VSDF) and appetite
Research suggests that viscous and gel-forming fibers can be effective in reducing hunger, increasing fullness, and improving satiety compared to other types of fiber (though all types of fiber are beneficial). These fibers are commonly found in foods like oats, apples, citrus fruits, and barley. They form a gel-like substance in your gut, which slows digestion and helps keep you feeling fuller for longer ³⁰ ³¹.
Regularly eating viscous fibers can increase these effects over time, as your gut bacteria adapt and strengthen their role in promoting satiety. Additionally, viscous soluble fiber may help lower cholesterol levels, improve HbA1c (a measure of average blood sugar levels over the past two to three months), and reduce blood pressure³² ³³ ³⁴.
Fiber supplements like psyllium husk, pectin (naturally present in fruits like apples and citrus and commonly used in jams), beta-glucan (from oats and barley), cereal fibers (such as rye and barley kernels), and glucomannan are great options for increasing fiber intake. Highly viscous dietary fibers are also found in guar gum and xanthan gum.
Highly viscous dietary fibers commonly found in foods:
Barley and oats
Okra, eggplants, sweet potatoes and carrots
Berries, plums, pears, apples
Chia seeds, psyllium and flaxseeds
Legumes: Lentils, chickpeas, black beans, kidney beans, and pinto beans are excellent sources of viscous fiber.
Practical Implementation:
To increase viscous fiber intake, start your day with a bowl of oatmeal or bar, snack on apples and include barley or rye in your meals. Swap refined grains for whole grains like quinoa, millet, rye and whole wheat, and try fiber-rich soups with lentils or beans. If needed, add psyllium husk, beta-glucan, or glucomannan supplements to smoothies or yogurt to further support fullness, digestion and gut health. Drink plenty of water to help fiber work effectively in your gut.
7. Macronutrient composition and appetite
As mentioned earlier, appetite regulation involves communication between the gut and brain through the gut-brain axis (GBA). After eating, the gut releases hormones like GLP-1, CCK, and PYY, which signal the brain to reduce hunger. The release of these hormones, and the brain’s response, depend on the macronutrient composition of a meal (the amount of protein, carbohydrates, and fat consumed)³⁵ ³⁶ ³⁷.
How Macronutrients Influence Appetite and Weight Control:
High-carb diets: Can promote fullness and reduce future food intake, especially when high in fiber and low-GI carbohydrates ³⁸ ³⁹.
High-protein diets: Reduce hunger and enhance satiety.
Moderate-fat diets (30% of total calories): Diets rich in unsaturated fats (e.g., olive oil, nuts, avocados) are more effective for weight loss and maintenance than very low-fat diets (surprising right?).
Fiber: Increases fullness, slows fat absorption, and helps control hunger with fewer calories.
Fat: Due to its high energy density, fat has a weaker effect on satiation. Prioritizing polyunsaturated fats (nuts, seeds and fatty fish) while minimizing saturated fats supports both appetite control and cardiovascular health ⁴⁰.
Thermic effect of food (TEF)
Additionally, the thermic effect of food (TEF) (the energy required for digestion) is influenced by macronutrient composition ⁴¹. Thermic effect of food (TEF) means your body burns calories during digestion, so foods with a higher TEF, like protein, result in fewer net calories absorbed, while fats, with a lower TEF, retain more of their calories.
Protein (highest TEF)
Carbohydrates
Fat (lowest TEF)
Practical implementation:
Always aim for balanced meals that include protein, fiber-rich carbohydrates, and healthy fats. Start meals with protein sources like eggs, fish, or legumes to support satiety, choose high-fiber, low-GI carbs such as quinoa, oats, and vegetables for sustained fullness, and incorporate healthy fats from sources like olive oil, nuts, and avocados. Avoid intake of refined carbs and saturated fats, as they may lead to quicker hunger and overeating (they are hyper palatable as well, hyper palatable=overating).
8. Texture of food and appetite
Studies consistently show that solid or semi-solid foods (e.g., eating an apple vs. drinking apple juice) suppress appetite more effectively than liquids by reducing hunger and increasing fullness. High-viscosity foods are particularly better at promoting satiety compared to low-viscosity foods by slowing digestion and increasing fullness⁴².
Examples of high-viscosity foods:
They are more thicker, denser, or more gel-like.
Smoothies: especially those made with ingredients like bananas, fruits, yogurt, or oats.
Greek yogurt: creamy texture & higher protein content make it more filling than regular added sugar yogurt.
Oatmeal/porridge: cooked oats naturally have a thick texture.
Soups/Purees: such as butternut squash soup or thick lentil soups.
Thick sauces: hummus, tahini.
Mashed potatoes or root vegetables: especially when made with very little liquid like milk and butter!
Chia seed pudding: chia seeds absorb liquid, creating a gel-like consistency.
Protein shakes with fiber: adding fiber powders to protein shakes will increase viscosity (e.g., chia, flax, psyllium).
Practical implementation:
Swap fruit juice for whole fruits, opt for Greek yogurt instead of regular high fat and added sugar yogurt, and choose unprocessed oatmeal over processed cereals/added sugar cereals. Incorporate thick soups, smoothies with fiber (e.g., chia or flaxseeds), and mashed root vegetables to slow digestion and prolong satiety into your meals. When making protein shakes, add fiber-rich ingredients like psyllium husk or flaxseeds to increase viscosity (and satiety).
9. Meal timing and appetite regulation
Meal timing can influence appetite. Studies suggest that eating earlier in the day, such as having a larger breakfast, may help regulate hunger throughout the day ⁴³ (and could potentially reduce overall calorie intake). In contrast, consuming more calories in the evening is associated with greater hunger and lower satiety.
Research also shows that people who eat larger dinners are more likely to gain weight over time, while those who prioritize a big breakfast tend to have a lower BMI compared to breakfast skippers or those who make dinner their biggest meal ⁴⁴ ⁴⁵.
Little disclaimer: While BMI is a flawed measurement (does not account for muscle mass, body composition, or fat distribution) it remains a widely used tool for assessing health risks related to weight. It should be interpreted alongside other health indicators like waist circumference, body fat percentage and metabolic health.
Thoughts on skipping breakfast
Skipping breakfast or eating too little during the day might seem like a good way to cut calories, but it usually backfires (at least for me). Your body needs fuel throughout the day, and when you go too long without eating, you get overly hungry. By the time evening comes, your body is desperate for food. It’s much harder to make balanced food choices when you’re starving, which is why a lot of people end up overeating or snacking late at night.
Think of your willpower like a phone battery: it runs out as the day goes on if you don’t charge it. If you’re running on empty, it’s much harder to stay on track. Instead of fighting hunger all day, it’s better to eat balanced meals regularly so your energy stays stable and crazy hunger pangs don’t take over.
Practical implementation:
Eating breakfast and fueling your body throughout the day can help regulate appetite and prevent intense hunger or overeating at night.
10. Exercise, resistance training and appetite regulation
While exercise can influence hunger, its effects depend on type, intensity, and duration. Moderate-intensity aerobic exercise has been shown to reduce hunger without triggering overeating, while resistance training (weight lifting), particularly with large muscle groups and high volume, may also aid in appetite regulation ⁴⁶ ⁴⁷ ⁴⁸. Exercise also can improve body composition by reducing fat mass and increasing lean mass, which further supports appetite control.
Activities like endurance training and full-body resistance workouts stimulate appetite-suppressing hormones (CCK, GLP-1, PYY), promoting satiety, though this effect is temporary (exercise won’t suppress hunger all day) ⁴⁹ ⁵⁰.
Individual responses vary:
Some people experience increased hunger due to higher energy expenditure, leading to compensatory overeating. I personally gain weight when training for a marathon because my appetite skyrockets, proving that exercise affects appetite differently for everyone. So, find what works best for you.
Practical implementation:
Aim for at least 30 minutes of movement daily. A mix of cardio, high-intensity training, and weightlifting is ideal, but any movement counts.
11. Eating slowly and appetite
Eating quickly makes it easy to overeat because our brains don’t have enough time to register fullness. Slowing down, chewing properly, and actually tasting our food can help us feel satisfied with less. It also makes meals more enjoyable.
Science backs up the idea that eating too quickly makes it easy to overeat. A meta-analysis of 22 studies found that a slower eating rate was consistently associated with lower energy intake (people who ate more slowly naturally ate less). And eating more slowly didn’t lead to increased hunger ⁵¹ ⁵²
Foods that require smaller bites, more chewing, or a longer time in the mouth, such as fruits, vegetables, whole grains, and legumes, might naturally slow down eating. Plus, chewing properly can also help with bloating and making digestion easier.
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12. Sleep and appetite regulation
Sleep is not for the weak, and running on little sleep isn’t really a flex. Bragging about waking up at 5 AM isn’t cool anymore (I mean, sure, it’s impressive if you’re actually going to bed at 9 PM and getting a solid eight hours of rest). But if you’re surviving on four hours of sleep, hoping caffeine and willpower will carry you through the day, that’s just self-sabotage. Please prioritize rest over the ‘5 am club’ mentality.
I always tell people: if we can’t fix sleep, we can’t fix other habits. Lack of sleep drains your energy, lowers motivation, and has a huge impact on overall health. It makes everything harder, including staying consistent with healthy habits. Research shows that sleep deprivation disrupts appetite regulation, reducing leptin (the hormone that signals fullness) and increasing ghrelin (the hunger hormone), which can lead to increased hunger and cravings. Short sleep is also linked to impaired glucose regulation and a higher risk of overweight, obesity, diabetes, and gestational diabetes ⁵³ ⁵⁴ ⁵⁵ ⁵⁶.
If you want to read more about sleep and its impact on sleep I have written an in depth article about sleep and weight here .
Practical implementation:
Aim for at least 7 hours of sleep every day.
Thoughts on caffeine and appetite
Also green tea, black tea, yerba mate and most appetite suppressants (as they contain caffeine).
Caffeine is a common ingredient in fat burners, but the research on its effect on appetite and energy intake is mixed . While some studies suggest it may reduce hunger, others indicate it can stimulate appetite in certain cases. However, caffeine does appear to increase fat oxidation rates, especially during exercise (helping the body use fat as a fuel source more efficiently). It’s also a great pre-workout choice, as it can enhance performance and endurance ⁵⁷ ⁵⁸ ⁵⁹ ⁶⁰.
Practical implementation:
Save your money, most fat burners are just overpriced caffeine with a side of mystery ingredients you don’t need.
Final thoughts
If you’ve made it this far…I’m impressed! Now that you know some theory behind appetite regulation, it’s time to start implementing it (not an easy task I know).
And if you need a nutritionist to guide you through it, I’d love to help!
I look forward to helping you thrive!
M.
Curious to learn more ? Check out other articles on the blog for tips, myths, and science-backed insights:
References (to geek out further):
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