028 3 Levels of Hungry, 3 Levels of Full

Why and When We Eat

Hunger is one of the body’s survival instincts. The hypothalamus (1) in the brain sends hunger and satiety signals. When not initially responded to it communicates stronger messages sending hunger pains more intensely to the stomach. If continued non-responsiveness occurs hunger pains escalate. When responded to early and consistently you achieve, as Benjamin Franklin learned at a young age, “greater Clearness of Head and quicker Apprehension which usually attend Temperance in Eating and Drinking.”(2)

While levels of hunger and satiety vary, for our discussion we will consider just three–3 Levels of Hunger and 3 Levels of Satiety. Consider how you relate.

Hunger

Level 1: first sensation for desire for food.

Level 2: ignored Level 1; second more intense desire for food.

Level 3: ignored Level 2; third very intense feeling of hunger.

As you learn to identify and respond to Level 1 Hunger you play out the best scenario. To do so you need to have ready access to food by preplanning. This puts you in the best position to recognize and respond to the first feeling of hunger.

A person responding to Level 2 Hunger has not prepared to respond to Level 1 Hunger or ignored it. He/she is more susceptible to overheating because when he does choose to eat, hunger signals can overpower Level 1 Satiety.

Level 3 hunger. This person chose to ignore Level 1 and Level 2 and feels famished. Intense hunger pain throttle his stomach fighting for, begging for food. Having ignored Hunger Levels 1 and 2 it becomes easy for the eater to ignore Satiety Levels 1 and 2. He becomes extremely full (Satiety Level 3) before finally succumbing to it. I’ve often been here after a Thanksgiving meal, anyone else?

Satiety

Level 1: You recognize the first feeling of fullness and stop eating. You feel pleasantly satisfied. You notice you’re there when while eating you “sigh”.

Level 2: A person eats beyond Level 1 Satiety. He feels stuffed. He knows he’s there when the next bite of food significantly evokes less pleasure as compared to when he started eating. He feels stuffed.

Level 3 occurs when a person eats beyond Level 2 Satiety. He feels bloated. He knows he’s there when the next bite starts tasting like soap. He can’t move and just wants to lay on the ground and be very still. He feels sick.

Principle: plan ahead and carry food with you such as: dried fruit, trail mix, whole wheat tortillas or pita bread, string cheese (which can be unrefrigerated for several hours in at least hot, dry climates like California because of the vacuum seal). By doing so, when you feel hungry you can eat a healthy snack.

Invitation

By responding early and consistently to your body’s hunger and satiety messages you will learn to thrive. For today’s 1% improvement your main objective is to identify and respond the first time you feel hungry. Say it out loud, “I feel hungry.”

#EatIntentionally

(1) https://www.uofmhealth.org/health-library/aa155258, Healthwise Staff, 08 Dec 2021.

(2) The Autobiography of Benjamin Franklin, second edition. 63.