Table of Contents
Last updated on September 4th, 2023 at 12:49 am
Written by Torina Hommes, Dietetit Student, Edited by Shena Jaramillo, RD
Have you ever wondered why sometimes you feel hungry even when you’ve just eaten a big meal? Or why do you suddenly crave certain foods? Exploring whether this is appetite or hunger speaking can lend us some insight.
Appetite vs hunger is influenced by:
- Environmental cues
- Social norms around food
- Availability of food
- Smell & taste
Understanding the difference between hunger and appetite can help us listen to our bodies better and eat intuitively. In this blog post, we’ll explore the distinctions between appetite vs hunger and delve into the factors that influence them.
What is the difference between Appetite and Hunger
Hunger and appetite may seem similar, but they have different meanings. Hunger is a physical sensation that occurs when your body needs energy and nutrients to function properly. It is a biological response that signals the need for food to maintain your overall well-being. There are also different types of hunger!
On the other hand, appetite is the desire or liking for food, often influenced by external factors such as smell, sight, or even emotions. It is more related to the psychological aspect of eating.
While hunger is primarily driven by the body’s need for nourishment, appetite encompasses a broader range of factors that influence our desire for food. It is important to note that appetite is not inherently a bad thing; it plays a crucial role in our overall well-being and enjoyment of food. Appetite and hunger go hand in hand, like yin and yang.
What are six things that influence appetite
Appetite can be influenced by various factors, and understanding them can help us make our food choices. Here are six common influences on appetite:
- Smell and Taste: Pleasant aromas and flavors can increase our desire to eat. Foods that smell delicious or have appealing tastes often stimulate our appetite.
- Visual Cues: Our eyes play a significant role in influencing our appetite. Seeing appetizing images or colorful presentations of food can make us crave certain items.
- Emotional State: Our emotions, such as stress, sadness, or happiness, can affect our appetite. Some people may overeat when they are stressed, while others may lose their appetite.
- Social Environment: Eating with others or being in a social setting can influence our appetite. When we see others eating, we tend to feel hungrier and more likely to eat.
- Advertising and Media: Advertisements and media portrayals of food can affect our appetite. The more we see enticing commercials or images of food, the more our appetite may be stimulated.
- Previous Eating Habits: Our past eating experiences and habits can shape our appetite. If we frequently eat certain foods, our body may develop a preference for them, leading to an increased appetite for those particular items.
What triggers hunger in the brain
Hunger is regulated by a part of our brain called the hypothalamus. This tiny region helps control our appetite and sends signals to let us know when it’s time to eat. When our body’s energy reserves start to run low, the hypothalamus releases chemicals that stimulate hunger and prompt us to find food.
These are some of the chemicals that our brain releases:
- Neuropeptide Y (NPY: Neuropeptide Y (NPY) is a powerful substance in the brain that makes us want to eat more. It particularly makes us crave carbohydrates.
- Ghrelin : Ghrelin is a hormone that helps control how our body uses glucose (sugar) and energy. It stops insulin from being made and directly influences how our body uses glucose.
- Leptin: Leptin is a mediator of long-term regulation of energy balance, suppressing food intake and giving us that feeling of “fullness.”
- Orexins: Orexins are neuropeptides that play an important role in appetite regulation! They have various impacts on our physical and emotional state, which are still being studied.
How can we stay “tuned-in” with our hunger cues
It can be difficult to understand what is appetite vs hunger. A helpful tip to understand when you are truly hungry is to be aware of your body’s physical sensations, such as follows:
- Physical manifestations of hunger (Growling stomach, lightheadedness, and fatigue)
- Hunger builds up slowly and becomes more intense over time
- Genuine hunger makes you more open to various food options and leaves you satisfied after consuming a balanced meal
- Recognize which foods are satisfying to you and which are not!
- Minimize distractions while eating, such as television, reading, social media, work, etc.
- Break free from the “always clean your plate” rule — your body knows when you’ve had enough! And vice versa; go back for seconds, and thirds!
- Map your own hunger fullness scale
Influencers of Meal Satiety
Feeling hungry even after eating a meal can be a puzzling sensation. Several factors can contribute to this:
- Portion Sizes: Eating big portions can stretch your stomach, which might make it harder to know when you’re full. It’s important to be mindful of how much you’re eating and stop when you feel satisfied, not overly stuffed. As your body digests the food, you’ll gradually start to feel more full.
- Lack of Satiety Signals: Certain types of food, especially those high in fats and added sugars, may not provide the satiety signals our brain needs to feel full. As a result, we may still feel hungry even after eating these foods.
- Eating Too Quickly: Eating too quickly can prevent our brain from receiving the satiety signals in time. It takes around 20 minutes for our brain to register that we’re full, so slowing down and savoring our food can help prevent lingering hunger.
- Hormonal Imbalances: Hormones like leptin, which regulates appetite and signals fullness, can be imbalanced in some individuals. Hormonal issues can disrupt the body’s hunger and satiety cues, leading to persistent feelings of hunger.
Appetite vs. Hunger: Which is better
Neither!! Both of these human instincts have profound and beneficial effects on us. Our hunger cues help us remember that we need fuel to stay functioning at an optimal level, and our appetites are what make us salivate and enjoy our favorite foods.
Suppressing a healthy appetite is the last thing we want to do!
Understanding the differences between hunger vs appetite can help us make informed decisions about our eating habits. While hunger is a biological response to fuel our bodies, appetite is influenced by various external factors.
By being mindful of the factors that influence our appetite and recognizing the signals our body sends, we are empowered to a life of vitality and balance. And we learn to appreciate all the wonderful things that food does for us!
- What Is A Non Diet Approach - January 27, 2025
- 5 Reasons Body Perfection Is A Lie - January 25, 2025
- Switch Witch: The Good, The Bad and the Ugly - October 18, 2024