Everything you need to know about satiety and the factors that help quell hunger

If you are trying to maintain a healthy weight in this new course or want to shed the pounds you have gained during the summer, it is important to know how to keep hunger at bay. Therefore, we tell you everything you need to know about satiety and the factors that help to calm hunger.

What is satiety

Satiety is the absence of hunger or, the feeling of fullness resulting from food intake that implies the need to offer nutrients to the body.

It is a physiological process in which mechanical factors such as distension of the stomach signaled by nerves to hormones that are released before the arrival of food and nutrients to the digestive system and blood are involved.

Everything is signaled from the mouth and during the entire transit through the digestive system to reach the brain, which is where satiety is finally indicated and we experience the absence of hunger or a feeling of fullness.

Why is it so important when losing weight

Since one of the most complex things when it comes to taking care of the diet and losing weight is controlling the amounts of food we eat, promoting satiety can be key and be very useful when achieving our goal.

Almost without realizing it, we can reduce the calories that enter the body and thus achieve a negative energy balance that is essential when losing weight.

Hence, eating satiating foods and reducing those that encourage us to eat more because they encourage addictive behavior, is advice to consider when we seek to lose weight.

Factors that help quell hunger

Satiety is conditioned by different factors, including:


It implies that we tend to be more satiated when we eat something that we are used to. For example: we have become used to having breakfast with milk and toast and the day we opt for yogurt with cereals that may have the same proportion of nutrients, we do not obtain such a result and we experience hunger.

The same happens if one day we eat a package of sweet cookies, because our custom or culture tells us that salty dishes are eaten in the food, not sweet ones.


We speak of chemical factors when we refer to the nutrients in what we eat, and in this sense, everything that delays digestion or keeps the stomach occupied favors satiety.

This is the case of proteins and fiber, which are the ones that produce the most satiety in our body, as well as the water present in the preparations.

The presence of sugar, for example, can generate the opposite effect by constituting an addictive substance of which we will always need a little more to satisfy ourselves.


It is linked to the satiety caused by the pleasure that eating gives us. Although we eat above all to nourish ourselves, we also do so because it involves us pleasure.

So we can experience more satiety if we eat what we want than if we eat what we should. For example, if for dinner I feel like a plate of pasta but instead I prepare a fish with vegetables, I may eat more than if I had opted for pasta.

It is satiety that considers psychological factors such as appetite, which represents the specific desire to eat something and not the physiological need or hunger.


It is known that the more volume and hardness we eat, the less the proportion ingested and the greater the satiety. Therefore, choosing foods that require chewing such as nuts and seeds is very favorable when we seek to lose weight.

Likewise, adding water to dishes or lots of fresh vegetables that increase the volume of the preparation without adding almost calories is also a trick to fill us up more.

As we can see, satiety is a complex process, influenced by many factors. But we can always promote it with nutritious and healthy dishes to easily lose weight or maintain a healthy weight.

Image | Unsplash

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