Definition
Satiation is the feeling of fullness during a meal that leads to stopping eating. Satiety refers to remaining full after eating, affecting hunger and future calorie intake.
Explanation
- High volume, high protein, high fiber foods increase satiation and satiety. They provide more satisfaction per calorie.
- Low satiety foods spur overeating. Refined carbs, sugars, oils and fried foods encourage passive overconsumption despite low nutrient quality.
- Gut hormones like leptin, ghrelin, insulin and GLP-1 regulate sensations of satiety and hunger in between meals.
- Eating mindfully, slowly, and listening to internal satiation signals improves portion control and appetite management.
Examples
- Feeling stuffed halfway through a large restaurant meal but continuing to overeat.
- Snacking 2 hours after lunch even though still satiated from an omelet breakfast.
Related Terms
- Hunger cues, set point theory, appetite regulation
Common Questions
- How do I increase satiety? Eat more lean protein, high fiber whole foods, healthy fats and high volume meals.
- Why am I hungry soon after meals? Refined carbs spike blood sugar then crash it, reducing satiety. Prioritize complex carbs.
Do Not Confuse With
- Dehydration or thirst – Distinct drivers of perceived hunger. Ensure you are getting enough water.
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