Clinical Psychologist and Psychotherapist in Training

The Sense of Satiety and Hunger: How to Manage It Effectively

Both the sense of satiety and hunger are regulated by the hypothalamus, a region of our brain responsible for maintaining the balance between these two mechanisms to ensure the proper functioning of our body.

Here are some dietary strategies to better manage satiety and avoid issues such as excessive weight gain or loss:

• Choose foods with a moderate or low glycemic index: These help you feel full for longer and prevent constant hunger caused by consuming sugar-rich foods.

• Ensure a good intake of protein throughout the day, and opt for foods high in fiber and water content, as these contribute significantly to the feeling of fullness.

• Chew slowly: The first signals of satiety reach the hypothalamus after about 20 minutes. Eating quickly not only prevents us from being fully aware of what we are consuming but also leads to eating more than necessary and ingesting excess air.

• Keep blood sugar levels stable throughout the day: Eating healthy, balanced snacks between main meals helps regulate blood glucose and prevents reaching meals with excessive hunger.

• Reduce stress factors that lead to eating merely for immediate gratification rather than real nutritional needs.

• Avoid foods that are high in sugar, as they are digested more slowly and can delay the onset of satiety.


Giulia Zanchi
Clinical Psychologist and Psychotherapist in Training