What are Satiation and Satiety?

definition of terms


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.


  • 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.


  • 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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