Appetite versus hunger: what drives your desire to eat?

Have you ever wondered why you sometimes feel genuinely hungry, while at other times you just have a craving or urge to eat? The difference lies in hunger versus appetite and the hormones that control them.

Hunger is a signal that your body has a physical need for food and the energy it will provide you with. It is a completely natural feeling and is vital for our survival. The sensation of hunger is driven by hormones like ghrelin, which send signals from your stomach to your brain that it is time to eat.

Appetite, however, is more psychological and is influenced by your habits, emotions, or the sight and smell of food. When you eat, your body produces satiety hormones like leptin, PYY, and GLP-1, which work alongside insulin, to tell your brain when you have eaten enough and are satisfied.

Why appetite and hunger signals might get disrupted

Modern life can throw this delicate system off balance and may reduce production of these satiety hormones and make it harder to feel satisfied. The reasons for this disruption are many and varied and a great deal of my work involves helping clients understand what may be driving their increased feelings of hunger, or what may be preventing them from feeling full after a meal.

 The following are a few common contributors to this disruption:

·       Eating highly processed foods (like crisps, confectionary and refined white carbohydrates) that are easy to over consume and can disrupt your blood sugar balance.

·       Poor sleep can disrupt hormone production, leading, for example, to your body producing more ghrelin (a hunger hormone) and less leptin (a satiety hormone).

·       Experiencing ongoing chronic stress, which may increase your levels of the stress hormone cortisol. Amongst many other impacts, this can drive cravings for energy dense foods that provide you with a ready supply of sugar to help your body manage the energy demands from elevated cortisol.

These and many other factors may be altering your perception of hunger and satiety and your body’s response to these is highly personalised. The good news is you can support your hunger and fullness signals naturally.

Practical tips for managing hunger and to help you feel satisfied

·       Eat balanced meals with sufficient protein, fibre and healthy fats to help you feel fuller for longer.

·       Drink around 2 litres of fluid per day to help ensure you are hydrated, as thirst can sometimes be mistaken for hunger.

·       Prioritise getting sufficient good-quality sleep to support the production of satiety hormones that send signals to your brain that you have eaten enough.

·       Manage your stress levels by finding relaxation, movement and mindfulness techniques that you enjoy.

·       Slow down and eat mindfully, as this will give your body time to register fullness and stop eating.

Weight loss medications

I am often asked about my opinion on weight loss medications, like Mounjaro and Wegovy, as a means of managing appetite. They work by mimicking the production of GLP-1, (one of the hormones that send messages to your brain signalling that you are full), therefore reducing appetite. This results in users consuming fewer calories, leading to weight loss.

Whilst there is a place for these medications for some people, they are not a quick fix for appetite suppression and should always be used in conjunction with dietary support and an exercise programme.