What, when and how much we eat is so often put under the microscope. Have you ever had to sit down for a meal and be asked, “Are you really going to eat all this?” or someone may say, “My God, I would never get enough of this.”
We all have different dietary needs, cravings and levels of satisfaction. But our appetite can sometimes leave us confused or even ashamed. Tai Ibitoye, a dietitian who specializes in regulating appetite, helps us clarify how our hunger signals work.
Appetite vs Hunger
Let us first clarify these two terms. Appetite is the desire to consume food. The appetite for food can sometimes lead to hunger, but some people may have the desire to eat even when they feel full.
Everyone’s appetite is different. There is no “normal” appetite, as what is considered normal for one person will be different for another.
What affects the appetite?
If you think that your body can tell you when you are in the mood to eat and when you are full, then maybe you need to think again. There are both internal and external stimuli that affect the appetite, from how much food you have in front of you to how much you have moved that day.
There are also hormones in the body that can increase or suppress appetite. For example, ghrelin is a hormone produced and released by the stomach. It is called the “hunger hormone” because it stimulates the appetite by releasing it into the bloodstream. Ghrelin levels rise before meals and fall after eating a meal. Ghrelin levels may also increase after dieting or lack of sleep.
Therefore, some people may notice an increase in their appetite when they do not get enough rest. Also, some genetic disorders, such as Prader-Willi syndrome, can result in high ghrelin levels.
The rate of gastric emptying, the time it takes for food to be transferred from the stomach to the small intestine, can also affect appetite. “Eating more high-fiber, high-fat foods or eating large amounts can slow down gastric emptying and reduce the urge to eat later in the day,” explains Ibitoye.
There are also other factors that can affect appetite such as age and pregnancy. Older people, for example, tend to have a lower appetite than younger people. Also hormone fluctuations during pregnancy can change how much a woman wants to eat.
Can portion size affect appetite?
Studies show that the amount of food that goes into the dish and even the size of the dish itself can greatly affect how big or small our appetite is.
According to a study, moviegoers ate 45.3% more popcorn when given in large containers. This influence of container size is very strong. After all, even when popcorn was unpopular, people still ate 33.6% more when consumed from a large container than from a medium-sized container. So even when the food is not tasty, large packages and containers can lead to overeating.
“However, this is especially true when proper attention is not paid to the meal,” says Ibitoye.
There is evidence that distractions, such as watching TV while eating, may make some people less responsive to the internal signals of appetite and lead to increased food intake.
So, regardless of the size of the portion you serve on your plate, if the TV gets you stuck, there is a high chance that you will eat all the food in front of you, while you are essentially full.
Does exercise affect appetite?
Exercise during the day can greatly affect food intake. The general rule of thumb is that the more physical activity there is in daily life, the higher the caloric requirements of the body. But there is not always the same positive correlation between exercise and appetite or desire for food.
Exercise can suppress appetite for a short period, which may be due to the redistribution of blood flow from the intestine to the muscles. After that, the appetite may increase. “As some people get pleasure from eating after a period of exercise to replenish energy reserves,” says Ibitoye.
In a 2018 review, the researchers found that feelings of appetite decreased during exercise performed at or greater than 60% of maximal oxygen uptake and returned within an hour. What is interesting is that exercise can improve long-term sensitivity to appetite.
The researchers found that regular physical activity resulted in improved adjustments to energy content and food density, so that people could better balance increased food cravings with an improved satiety response to a meal.
But this does not mean that they eat less, but that their body seems to subconsciously understand better how to eat according to their needs.
After all, is the “big” appetite a problem?
No, it is not a problem to have a “bigger” appetite than other people around you. Despite what people think, a big appetite is usually a sign of good metabolism or high levels of activity, rather than something to be ashamed of.
But if you are constantly hungry and struggling to feel satisfied and full after eating, this can be a problem. One possible explanation is that you may not be consuming enough calories, fiber or there may be an imbalance of macronutrients in your diet. However, if you notice an increase in hunger levels and a desire for more food, it is very important to carefully follow the signs of your hunger “, Ibitoye emphasizes.
Also, to avoid overeating, focus on getting enough sleep, eating slowly to help your body recognize when it is full, and minimizing stress levels as much as possible. In some people stress can increase appetite and in others it can reduce it.
Having a different appetite than usual on a single day does not cause much concern. However if it is continuous, especially if it is low, then you should consider it further. Some people may experience low appetite due to isolation, low mood, decreased physical function and other serious medical conditions. Low appetite can lead to reduced food intake, which can increase the risk of malnutrition.
As for the products that suppress the appetite? “There is no reason to engage in such products,” says Ibitoye. Sure, there are things you can do, chew or take to make you feel less hungry. But do not forget that appetite is usually a sign that your body wants something: calories, taste or pleasure. Therefore, trying to quell these desires usually means that your appetite will return with “revenge”, more intense later.
Also such products can end up being harmful to your health. So it is better to buy real food and consume it when your body really needs it.
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