Your Questions About Appetite and Satiety, Answered

The signals that make you feel hungry and full, and what changes them.

Key takeaways

• Most satiating macronutrient: protein
• Fibre: adds volume and slows gastric emptying
• Most useful single change: Put protein and fibre in every meal.
• Commonest mistake: Relying on very low-volume, energy-dense meals.
• See a doctor if any of the signs under "When to speak to a doctor" below apply to you.

What is Appetite and Satiety?

The signals that make you feel hungry and full, and what changes them.

Why does it matter?

Foods differ substantially in how filling they are per calorie, which matters more day to day than willpower does.

Most satiating macronutrient for Appetite and Satiety?

Protein.

Energy density for Appetite and Satiety?

Lower-density foods fill you on fewer calories.

Liquid calories for Appetite and Satiety?

Less satiating than the same energy eaten.

Sleep restriction for Appetite and Satiety?

Associated with increased appetite.

What is the single most useful thing to do?

Put protein and fibre in every meal.

What is the most common mistake?

Relying on very low-volume, energy-dense meals.

When should I see a doctor?

See a GP for a persistent loss of appetite with weight loss, or for constant hunger with thirst and frequent urination, which can indicate diabetes. Some medicines alter appetite substantially and are worth reviewing.

Where to go next

• Making Sense of Appetite and Satiety
• The Appetite and Satiety Checklist: What to Do and What to Skip
• Appetite and Satiety — the reference entry
• What the Guidance Really Says About Fad Diets
• The Evidence on Weight and Mental Health, Without the Hype

When to speak to a doctor

See a GP for a persistent loss of appetite with weight loss, or for constant hunger with thirst and frequent urination, which can indicate diabetes. Some medicines alter appetite substantially and are worth reviewing.

Where this comes from

• British Dietetic Association — appetite and satiety
• NHS — The Eatwell Guide

How this page was put together

Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarised or generalised beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.

Medical disclaimer

This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to a GP, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 999.