Are you always hungry, finding it hard or even impossible to feel full? Do you often suddenly crave sweets, salty foods, or fatty foods shortly after eating? There are various causes for a lack of natural satiety and frequent cravings. You can read here about why your feeling of fullness may not last, why you might be overeating, and what you can do about it.
To answer this question about hunger and satiety, it is helpful first to understand how a feeling of fullness develops in the first place.
How does the feeling of satiety develop?
The sensation of being full arises from a complex interaction of various systems in the body, ranging from the stomach and intestines to hormones and feelings. Here are the most important mechanisms that contribute to the feeling of satiety:
Mechanical distension of the stomach
When you eat, the stomach fills with food and liquid, which mechanically stretches the stomach wall. This stretching activates specific receptors (mechanoreceptors) that send signals via the vagus nerve to the brain, which triggers the feeling of satiety and causes you to stop eating. A conditioned stomach that is regularly subjected to larger amounts of food can become less sensitive to this stretching. Also, if you eat quickly, you repeatedly overstretch your stomach. This leads to the feeling of satiety kicking in later, requiring you to consume more food to feel full.
Where does a rumbling stomach come from?
Stomach rumbling, also known as borborygmus, is caused by rhythmic contractions of the stomach and intestinal muscles, which move gas and residues through the digestive tract. These contractions are part of the migrating motor complex (MMC), which is activated about every 90 to 120 minutes after the last meal to "clean up" the stomach and intestines and prepare them for the next intake of food. Since the stomach is empty, these movements can be particularly loud because there is no food to dampen the sounds.
If you have not eaten for a long time or eat meals irregularly, stomach rumbling can occur more frequently. Your body expects food at certain times, and when it does not arrive, hunger signals and muscle contractions are intensified, causing the typical rumbling.
Ghrelin & co.: Hormonal signals
Satiety and hunger are controlled by a complex interplay of various hormones that send signals to the brain about the body's energy status. These hormones influence eating behavior and food intake in different ways. Here are the most important hormones involved in the regulation of satiety:
- Ghrelin: The hunger hormone
Ghrelin, often called the "hunger hormone," is produced mainly in the stomach. Before meals, ghrelin levels rise, signaling to the brain that it is time to eat. After food intake, ghrelin levels drop and the feeling of hunger decreases. Ghrelin acts directly on the hypothalamic center in the brain, which controls appetite. However, in people who are overweight, ghrelin levels often do not drop as sharply after eating, which can lead to persistent hunger and increased food intake.
- Leptin: The satiety hormone
Leptin is produced by adipose tissue (fat cells) and is a crucial hormone that signals to the brain when enough energy is stored. High leptin levels activate the satiety center in the hypothalamus and suppress the feeling of hunger. However, people who are overweight or obese often develop leptin resistance, which causes constant hunger. The belly fat produces so much leptin that the brain no longer reacts to it. Thus, while fat stores are well-filled, those affected still have a constant appetite.
Insulin, produced in the pancreas, plays a central role in regulating blood sugar levels after meals. Insulin promotes the transport of glucose from the blood into the cells, where it is used as energy. At the same time, it signals to the brain that sufficient energy is available, thus contributing to the promotion of satiety. In cases of insulin resistance, such as those that occur with type 2 diabetes or prediabetes, this signaling effect is impaired, which can reduce the feeling of satiety.
- GLP-1 (Glucagon-like Peptide 1): Dual effect – blood sugar and satiety
GLP-1 is released in the gut in response to food intake. It acts in several ways: on the one hand, it delays gastric emptying, which prolongs the feeling of satiety, and on the other hand, it increases insulin release, which improves blood sugar regulation. GLP-1 directly influences the brain and enhances the feeling of satiety. Medications based on GLP-1 are specifically used to treat obesity and type 2 diabetes because they both reduce food intake and improve blood sugar control.
- Peptide YY (PYY): Signal from the gut to the brain
Peptide YY is released in the lower part of the small intestine as soon as food reaches the gut. It signals to the brain that food has been ingested by slowing down gastric motility and suppressing the feeling of hunger. People who have higher PYY levels after a meal feel less hungry and tend to eat less.
- Cholecystokinin (CCK): Regulator of gastric emptying
Cholecystokinin (CCK) is released in the small intestine as soon as fats and proteins from food reach the digestive tract. CCK slows down gastric emptying and promotes satiety by acting directly on the satiety center in the brain. Furthermore, it stimulates the gallbladder to release bile, which is necessary for fat digestion.
- Cortisol: Stress hormone and appetite regulator
Cortisol, a hormone released by the adrenal glands, plays a role in appetite, especially in stressful situations. Chronically high cortisol levels lead to an increased feeling of hunger and can trigger emotional eating, often in connection with a preference for high-calorie, sweet, or fatty foods.
Blood sugar levels and their importance for hunger and satiety
After a meal, blood sugar levels rise, signaling to the body that sufficient energy is available. This rise causes the feeling of hunger to decrease because the body has received the necessary nutrients. But how exactly does this mechanism work in detail, and what does liver glycogen have to do with it?
Liver glycogen and the role of the liver
The liver plays a decisive role in regulating blood sugar levels. When blood sugar levels rise, the liver converts excess glucose into glycogen and stores it. This liver glycogen serves as an energy reserve for times when no food is available or blood sugar levels drop.
Between meals or during sleep, when there is no supply of glucose from food, the body resorts to the stored glycogen. The liver breaks down the glycogen back into glucose and releases it into the bloodstream to keep blood sugar levels stable. This ensures that the energy supply to the cells, especially in the brain, is maintained.
The urge for sugar when blood sugar drops
When the liver's glycogen stores are depleted or blood sugar levels drop too sharply, the body signals that it urgently needs glucose. In this state, a strong craving for sugary foods often arises, as these provide quickly available energy. This craving for sugar when blood sugar is low is a survival mechanism deeply anchored in our evolution. This mechanism is still active today, even though food is available at all times. In our modern world, however, where high-sugar foods are easily accessible, this mechanism often leads to excessive sugar consumption and binge eating, especially after rapid blood sugar fluctuations.
In addition to the craving for sugar, many people feel a form of irritability or even aggression when very hungry – a phenomenon often described as being "hangry" (hungry and angry). This reaction occurs because low blood sugar releases stress hormones like adrenaline and cortisol. These hormones not only increase alertness but can also lead to aggressive behavior because the body, in survival mode, is forcefully pushing for food intake. This emotional reaction is also an evolutionary relic that might have helped our ancestors in dangerous situations to search for food faster and more decisively.
Stable blood sugar levels and satiety
A stable blood sugar level helps to maintain the feeling of satiety over a longer period. When blood sugar remains constant, it prevents the typical cravings triggered by a sudden drop. This is particularly important for long-term control of hunger and eating behavior.
Rapid blood sugar fluctuations, such as those that frequently occur after consuming highly sugary foods, lead to blood sugar levels rising sharply at first and then dropping rapidly, which intensifies the craving for even more sugar.
Nutrient content of food
Certain nutrients, especially proteins, fiber, and fats, promote satiety more strongly than others. Proteins and fats slow down gastric emptying and lead to a longer digestion time, keeping you full for longer. Fiber binds water, swells in the stomach, and increases the volume of stomach contents, which also activates the stretch receptors.
Stomach residence time of various foods
Central control in the brain
The hypothalamus in the brain plays a central role in regulating hunger and satiety. There are various areas in the hypothalamus that control either hunger (lateral hypothalamus) or satiety (ventromedial hypothalamus). These areas receive signals from the digestive system, adipose tissue, and blood sugar levels to regulate energy requirements.
Psychological factors
Psychological and emotional factors also influence our sense of hunger and satiety. Emotions like stress, boredom, sadness, or joy can increase the desire to eat, even if the body is not physically hungry. This form of emotional eating often leads to the natural feeling of satiety being overridden. Many people reach for food in stressful or emotionally burdensome situations, particularly high-calorie and sugary foods, to feel better in the short term.
Another aspect is the beliefs and imprints that many of us internalized in childhood. Common phrases like "Clean your plate, or the weather will be bad tomorrow" or "You can't get up until you've eaten everything" have contributed to the natural sense of hunger often being ignored. These beliefs can also lead to us eating out of a sense of duty in adulthood, even when we are already full. Such deeply rooted convictions make it difficult to listen to your own satiety and encourage overeating.
In case you have wondered what cleaning your plate has to do with the weather, here is the explanation: The saying "Clean your plate, then there will be good weather tomorrow" originally comes from Low German and is based on a misunderstanding. The original was "Et dien Töller leddig, dann gifft dat morgen goods wedder," which does not mean "good weather," but "something good again." It meant that there would be good food again tomorrow if you finished your plate today. The term "Wedder" was incorrectly translated as "weather," which is how the current saying came to be.
These imprints can also be reinforced by social norms and culture. In many cultures, it is considered rude to leave food on the plate or to refuse an invitation to eat, which also leads to eating even when you are not hungry. These psychological and cultural imprints are powerful influential factors that can strongly affect eating behavior and hunger and satiety.
Constant hunger or appetite? Why satiety may not last.
As described, in addition to blood sugar and liver glycogen, various hormones play a decisive role in regulating hunger and satiety. However, there are many causes that can disrupt the delicate hormonal interplay of hunger and satiety. The following section examines these various triggers and their effects in detail to better understand why satiety sometimes does not last and a constant feeling of hunger is experienced.
If satiety does not last long or constant hunger is felt, this can have other causes, in addition to falling blood sugar levels:
Chronic stress:
Stress causes an increased release of the stress hormone cortisol, which intensifies the desire for high-calorie foods like sugar and fat. Furthermore, cortisol influences the body's energy utilization, meaning we derive less energy from food despite sufficient intake.
Lack of sleep:
Lack of sleep leads to an imbalance of hunger and satiety hormones. Ghrelin levels rise, while leptin decreases, leading to increased appetite and cravings. People with chronic sleep deprivation therefore often tend to eat more and reach for sugary or fatty foods in particular.
Due to chronic stress and lack of sleep, cortisol levels can increase and dopamine transmission can be affected. Dopamine, a neurotransmitter in the brain connected to the brain's reward system, craves "reward," increasing the appetite for sweets and fatty foods. The result: You grab chips or chocolate to relax. When stressed, people often eat mindlessly, just on the side, and the emotion overrides the feeling of satiety. And so you only stop when the bag is empty. Furthermore, a chronically stressed brain has a lower capacity for energy utilization - it extracts less from the food and "leaves" it to the body. In summary: We utilize food less effectively and gain weight faster.
Highly processed foods
Sugar- and fat-rich, highly processed foods cause rapid blood sugar spikes and drops. These fluctuations can disrupt the feeling of satiety and lead to cravings. Moreover, such foods trigger the reward system in the brain, leading to increased dopamine release and a heightened desire for "reward" through eating.
Psychological causes
Traumas can promote the development of obesity, but also anorexia or bulimia. An American study of nearly 50,000 women showed that people who have experienced psychological trauma in their lives are more prone than others to coping with stress through addiction-like eating behaviors.
Emotional Eating
Taste can be linked to emotions. For example, sweets are often ingrained as a reward in childhood. When we have a need for emotional closeness or comfort, we reach for food that "tastes" like affection, such as chocolate. One can snack on a lot of this without becoming full or feeling satiated, because the energy density of such foods is high.
To break free from emotional eating and old beliefs, it is important to become aware of these patterns. Mindfulness and conscious eating, in which you focus on your own body signals, can help you perceive your natural feeling of satiety again and avoid unnecessary eating. Working on old beliefs—for example through mental exercises or professional support—can contribute to restoring the connection to the body's true needs and developing healthier eating habits.
Eating habits
- Fast food: Fries or burgers have a high energy density, i.e., many calories, in a comparatively small amount. The stomach demands more because it is not yet stretched enough. We therefore continue to eat and consume a corresponding amount of calories. If you eat quickly on top of that, the satiety signals don't even reach the brain yet and you eat too much.
- Type of food: Meals with a lot of sugar or simple carbohydrates (e.g., pastries, white bread, fruit juices) can cause blood sugar to rise rapidly while eating—and fall rapidly afterwards. The result is cravings and a feeling of satiety that only lasts for a short time.
- Temptations: The saying “appetite comes with eating” is more than just a truism. When you really enjoy eating something and the reward system is activated, this influences how the brain processes and reacts to the appetite-suppressing hormone leptin. If you smell or see something delicious, hunger also follows.
We therefore do not eat only when we are hungry. It is therefore important to pay close attention to the body's signals. First check: Am I really hungry? And if so, what would do my body good now and not just satisfy a quick impulse.
Diets
Crash diets or highly restrictive diets put the body into an "emergency state." Initially, it reacts with increased hunger. After some time, however, the body switches to starvation metabolism and reduces its calorie consumption to save energy. When you return to eating normally afterwards, the metabolism often remains in energy-saving mode, which promotes weight gain.
Medication
Medications such as antidepressants, antiepileptics, and antipsychotics, which intervene directly in brain metabolism, can be triggers for a lack of satiety. Diabetes medications, blood pressure medication, and cortisone can also have this effect.
Stomach size and gastric distension: How much food influences hunger
The stomach is an elastic organ whose size is variable and can adapt to the volume of food ingested. The size of the stomach and the extent of its distension after a meal play a decisive role in regulating hunger and satiety.
The basic size of the stomach: Flexible volume
In an empty state, an adult's stomach has a volume of about 50 to 100 milliliters. However, it is extremely stretchable and can expand to up to 1.5 liters or more during a normal meal. This ability to stretch allows the body to consume larger amounts of food if necessary.
However, individual stomach size can vary. People who regularly consume large amounts of food often have a somewhat more stretched stomach, which can lead to them needing to eat more to feel full. On the other hand, a long-term restriction of food quantity, for example through calorie reduction or bariatric surgery, can "train" the stomach over time to consume less.
Lots of food - more hunger?
It seems paradoxical, but people who regularly consume larger amounts of food can actually feel hungry more often. This has several causes:
- Habituation to large portions: When the stomach is regularly stretched significantly, the body adapts to larger quantities. This means more food is needed to sufficiently stretch the stomach and trigger the satiety signal.
- Rapid gastric emptying: In people who frequently eat large meals, gastric emptying can be accelerated, which means they get hungry again sooner. Slow gastric emptying, such as that promoted by fiber-rich food, leads to a longer feeling of satiety.
- Hormonal adjustments: Regular overeating can alter the hormonal regulation of hunger and satiety. The hormone ghrelin, which is responsible for hunger, may be released more frequently, while the effect of satiety hormones like leptin or GLP-1 decreases.
Small portions - big effect: How to trick the stomach
The good news is that you can "train" the stomach to feel less hunger. Slow food intake and filling the stomach with voluminous but low-calorie foods like vegetables and fiber-rich foods can activate the stretch receptors and trigger a feeling of satiety without consuming large amounts of calories.
Fiber also delays gastric emptying, which prolongs the feeling of satiety and delays the hunger signal. Likewise, drinking enough water or other low-calorie liquids before or during a meal can stretch the stomach and promote a feeling of satiety.
Gastric distension and weight management
A reduced food intake over a longer period can lead to a reduction in stomach volume, causing you to feel full faster. This effect is particularly observable after bariatric surgeries such as gastric bypass or gastric sleeve surgery, where the stomach is physically reduced in size. In such cases, a small meal is sufficient to trigger a strong feeling of satiety, which is an effective method for weight reduction.
External cue-dependent eating
External cue-dependent eating, also known as external eating, describes eating behavior triggered by external stimuli rather than physical signals like hunger. These external stimuli can be varied and include things like:
- Visual stimuli: Seeing appealing food, for example through advertisements, pictures, or the presentation of food, can trigger desire even when you are actually full.
- Smell: The scent of freshly baked bread or other aromatic foods can stimulate appetite even if you don't feel physically hungry.
- Social environment: People often eat more when in company that is also eating, even if they aren't actually hungry. Eating in groups can lead to losing focus on your own feeling of satiety and consuming more.
- Emotions and stress: Emotions like boredom, stress, or sadness can also act as external stimuli that encourage emotional eating. In such cases, eating serves as a coping strategy to deal with negative feelings.
Dealing with external cue-dependent eating
To reduce external cue-dependent eating, it is important to develop an awareness of your own physical signals again, such as hunger and satiety. So-called intuitive eating aims to perceive these signals again, to feel when you are full and to respect it, instead of letting yourself be guided by external influences. Furthermore, it can be helpful to distance yourself from tempting stimuli like snack advertisements or the constant availability of food and to handle your own emotions consciously.
How do I regain a feeling of satiety? The following tips will help:
If your feeling of satiety is disrupted or you often have the feeling of not getting properly full, there are various strategies to restore the feeling of satiety.
Pay attention to a balanced diet
- Fiber: Fiber-rich foods such as whole grain products, vegetables, legumes, and fruit help prolong the feeling of satiety because they are digested slowly. They increase the volume of food in the stomach, which intensifies the satiety signal.
- Protein-rich foods: Proteins, such as those found in eggs, fish, meat, quark, legumes, and nuts, also help regulate hunger. They promote the production of satiety hormones like peptide YY and GLP-1.
- Fats: Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, slow down gastric emptying and ensure a longer-lasting feeling of satiety.
- Avoid highly processed foods with high sugar and fat content lead to rapid blood sugar spikes and drops, which results in cravings and a disrupted sense of satiety. Instead, focus on natural, unprocessed foods.
- Pay attention to blood sugar levels: Keep your blood sugar levels stable to avoid cravings. Avoid snacks rich in sugar and carbohydrates and highly processed foods that cause rapid blood sugar spikes. Focus on complex carbohydrates that are digested more slowly and provide longer satiety.
Maintain an eating rhythm
- Regular meals stabilize blood sugar levels and prevent you from getting very hungry. Avoid long breaks between meals, as this increases ghrelin levels, which intensifies the feeling of hunger.
- Plan small, healthy snacks between main meals to keep your blood sugar level stable and avoid excessive hunger.
Slow, mindful eating
- Take time for your meals and chew well. Your brain takes about 20 minutes to send the signal that you are full. If you eat too quickly, you often eat more than your body actually needs.
- Focus on your food instead of working or watching TV at the same time. Mindful eating helps you listen better to your natural satiety signal.
- Smaller plates make meals look larger—a psychological trick to reach a feeling of satiety faster.
Ensure hydration
Thirst is often confused with hunger. Make sure you drink enough water to support your feeling of satiety. Try to drink a glass of water before meals to intensify your satiety signal.
Bring hormones into balance
- Reduce stress: Chronic stress increases cortisol levels, which can intensify your feeling of hunger and increase the appetite for unhealthy, calorie-rich foods. Practice stress management techniques like meditation, yoga, or regular exercise to lower your stress level.
- Improve sleep: Lack of sleep disrupts the balance between ghrelin and leptin, two hormones that control hunger and satiety. Get enough sleep (ideally 7-9 hours per night) to better regulate your feeling of hunger.
Seek professional help
If, despite all these measures, you still have difficulty feeling a normal sense of satiety, professional nutritional counseling can be an option. Many health insurance companies offer their own programs or help you search for suitable support. Whether a drug treatment is suitable for you, for example with medications like Wegovy that regulate appetite, must be medically examined.
With the SoLean weight loss service, you can have a qualified doctor check whether you meet the health requirements to receive a prescription weight loss medication.
6 tips against cravings
The term "Heißhunger" (cravings) is derived from the intense, often uncontrollable greed for food that suddenly sets in. The word "heiß" (hot) in this context does not refer to temperature, but to the urgency and intensity of the feeling of hunger. It comes from the Middle High German "heiz" and means something like "urgent" or "violent."
1. Protein and fiber for longer-lasting satiety:
2. Integrate healthy fats and omega-3 fatty acids:
3. Stress management and sufficient sleep:
4. Regular exercise and hydration:
5. Chromium and magnesium-rich foods for blood sugar stability:
6. Aromatherapy and natural sweetening methods:
Which foods keep you full for a long time?
Foods that are particularly satisfying usually contain a lot of fiber, protein, and/or complex carbohydrates. These nutrients slow down digestion and therefore keep you full for longer. Here is a list of foods known for their satisfying effect:
- Eggs: Eggs are rich in protein and healthy fats, which makes them a very filling breakfast. The widespread concern that eggs significantly increase cholesterol levels and are therefore unhealthy is now considered debunked. In studies, even people who eat eggs daily had no increased risk of becoming ill as a result. This is because the risk of a heart attack and arteriosclerosis depends on other bodily mechanisms—not on how much cholesterol we consume.
- Oatmeal: Oatmeal is rich in fiber, particularly beta-glucans, which can help increase the feeling of satiety.
- Beans and legumes: These contain a combination of protein and fiber, making them a very satiating option.
- Nuts and seeds: Although they are high in calories, nuts and seeds contain healthy fats, protein, and fiber, which help with satiety.
- Quinoa: As one of the few plant-based protein sources that contain all nine essential amino acids, quinoa is both nutritious and filling.
- Greek yogurt: The protein-rich varieties, in particular, can be very filling.
- Fish: Fatty fish such as salmon, mackerel, and sardines are not only healthy but also very satiating, thanks to their high protein content and omega-3 fatty acids.
- Vegetables: Many types of vegetables are filling for a particularly long time due to their high water and fiber content, for example, broccoli, spinach, and carrots.
- Potatoes: Boiled potatoes are especially satiating, which is partly due to their high content of vitamin C, fiber, and the satiating molecule protease inhibitor II.
- Whole grain products: Whole grain bread, brown rice, and other whole grain products are rich in fiber, which can help you stay full longer.
A balanced diet that includes a variety of these foods can help increase satiety and thereby reduce total calorie intake.
Conclusion on hunger despite eating. Why do I not feel full?
The feeling of satiety arises through an interplay of mechanical, hormonal, chemical, and psychological signals that tell your brain when you have eaten enough. A balanced diet rich in protein, fiber, and healthy fats supports these signals and helps maintain the feeling of satiety for longer.
A lack of a natural sense of satiety will in all likelihood lead to excessive calorie intake. This excess energy from food is stored by the body, which can lead to overweight or obesity in the long term, along with further symptoms such as cardiovascular problems.
Mindful eating plays an important role in satiety, meaning: eat slowly, chew longer, and take breaks.
Main meals should last at least 20 minutes, as the feeling of fullness may not occur until 15 to 20 minutes after the start of a meal.
Avoid temptations that invite constant snacking, such as a snack plate on the coffee table or a jar of sweets on the desk.
The consistency of food can also influence the feeling of satiety. For example, firm food is more satiating than, for instance, a soup without side dishes.
Prefer unprocessed and natural foods—they keep you full significantly longer than fast food or convenience meals.
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