Science of Appetite: Understanding What Affects Appetite and How to Manage It

What is Appetite?

Have you ever wondered what makes you hungry or what satisfies your hunger? Is appetite something you can control, or does it just happen? In this blog, we’ll explore what appetite is, what influences it, and how you can manage it.

Hormones and Appetite

Appetite is controlled by several hormones including ghrelin and leptin:3

Ghrelin, known as the “hunger hormone”, is produced by the stomach when it’s empty.3 This causes an increase of ghrelin in the bloodstream which signals to the brain that one needs to eat, triggering hunger.3

Leptin is the “fullness hormone”.3 When one has had enough to eat, the fat cells produce leptin and releases it into the bloodstream. The rise in leptin signals to the brain that the body has enough energy reserves and reduces the desire to eat.3

An imbalance in either ghrelin or leptin can lead to overeating and weight gain.3 Some ways to help balance ghrelin and leptin include: a regular eating schedule (avoid skipping meals), eating a balanced and healthy diet, mindful eating (paying attention to hunger and fullness cues), limiting sugar and highly processed foods, stress management and regular moderate physical activity.3

Exercise and Appetite

Exercise impacts appetite in various ways:

Exercise can temporarily suppress appetite through fullness signals and changes in releasing energy to fuel performance.4,10 Regular exercise can increase lean tissue and reduce fat mass.4 An increase in lean tissue increases energy demands and hunger, while a decrease in fat mass enhances post-meal fullness.4

Men and women may experience different hormonal responses to exercise, affecting appetite and weight control.5 Generally, exercise suppresses appetite temporarily, and makes you less likely to eat more to compensate for the energy used.5

Body Weight, Gender, and Appetite

Body weight and gender also influence appetite:

Leptin, the “fullness hormone”, tends to be higher in people with a larger amount of body fat (or higher body mass index [BMI]).6 These people may be resistant to leptin’s effects which means their bodies don’t tell them when they are full or when they should stop eating.3,6

Both males and females may experience an increased appetite due to certain hormones in the body.6

Stress and Appetite

Stress can either suppress or stimulate appetite:11

Acute stress generally suppresses appetite as the body prepares for fight-or-flight responses.7,11 Cortisol, a stress hormone, can stimulate appetite during recovery from stress.7

Sleep and Appetite

Good sleep is important for appetite regulation:12

Sleep deprivation may make you feel hungrier.8 Adequate sleep helps maintain normal functioning of hormonal processes and prevents overeating.8,12 

Diet and Appetite Control

Your diet significantly affects appetite regulation:9

High-fat diets can decrease levels of satiety (fullness), while diets rich in fibre, protein, and healthy fats improve leptin sensitivity and fullness.9 High-glycaemic foods can lead to higher hormone (leptin) levels, and affect its ability to serve as an effective fullness signal.9,13 Higher protein intake promotes fullness and can help with weight maintenance by increasing the body’s ability to know when it is full.9,14

Conclusion 

Understanding the factors that affect appetite can help you manage it better. At NutriFundi we recommend focusing on a balanced diet, regular exercise, sufficient sleep, and stress management, to help improve your appetite regulation and overall health.

The information provided in this blog post is based on the professional opinion of Nutrifundi dietitians and is intended solely for educational purposes. It is not meant to replace professional medical advice, diagnosis, or treatment. We encourage readers to consult health care providers for personalised advice and treatment options related to their specific health concerns.

References:

  1. Cambridge Dictionary. Appetite [online] [cited 8 October 2024]. Available https://dictionary.cambridge.org/dictionary/english/appetite#google_vigne
  2. Jacqueline B. Marcus. Chapter 1 – Nutrition Basics: What is Inside Food, How It Functions and Healthy Guidelines: The Nutrients in Foods and Beverages in Healthy Cooking and Baking. Editor(s): Jacqueline B. Marcus. Culinary Nutrition. Academic Press, 2013. Pages 1-50.
  3. Jones B. Want to Lower Appetite? Get to Know Ghrelin and Leptin [online; updated 10 October 2023] [Cited October 2024]. Available from: https://www.verywellhealth.com/ghrelin-and-leptin-7970365?print
  4. Blundell JE, Gibbons C, Caudwell P, et al. Appetite control and energy balance: impact of exercise. Obes Rev. 2015;16(Suppl 1):67-76. doi: 10.1111/obr.12257.
  5. Thackray AE, Deighton K, King JA, Stensel DJ. Exercise, Appetite and Weight Control: Are There Differences between Men and Women? Nutrients. 2016;8(9):583. doi: 10.3390/nu8090583.
  6. Hirschberg AL. Hormonal regulation of appetite and food intake. Ann. Med. 1998;30(1):7-20. doi: 10.3109/07853899808999380.
  7. Yau YH, Potenza MN. Stress and eating behaviors. Minerva Endocrinol. 2013;38(3):255-67.
  8. Van Cauter E, Spiegel K, Tasali E, Leproult R. Metabolic consequences of sleep and sleep loss. Sleep Med. 2008;9 Suppl 1(0 1):S23-8. doi: 10.1016/S1389- 9457(08)70013-3.
  9. Izadi V, Saraf-Bank S, Azadbakht L. Dietary intakes and leptin concentrations. ARYA Atheroscler. 2014;10(5):268-72.
  10. Stensel D. Exercise, appetite and appetite-regulating hormones: implications for food intake and weight control. Ann Nutr Metab. 2010;57(Suppl 2):36-42. doi: 10.1159/000322702.11.
  11. An AH, Anjum I, Satija V, et al. Neurohormonal Regulation of Appetite and its Relationship with Stress: A Mini Literature Review. Cureus. 2018;10(7):e3032. doi: 10.7759/cureus.3032.
  12. Prinz P. Sleep, appetite, and obesity—what is the link? PLoS Med. 2004;1(3):e61. doi: 10.1371/journal.pmed.001006.
  13. Spruijt-Metz D, Belcher B, Anderson D, et al. A high-sugar/low-fiber meal compared with a low-sugar/high-fiber meal leads to higher leptin and physical activity levels in overweight Latina females. J Am Diet Assoc. 2009;109(6):1058-63. doi: 10.1016/j.jada.2009.03.013.
  14. Gunnar K. How Protein Can Help You Lose Weight Naturally. [online; Updated 29 May 2024] [Cited November 2024]. Available from: https://www.healthline.com/nutrition/how-protein-can-help-you-lose- weight#:-:text=Increasing%20the%20amount%20of%20protein,weight%2 Omanagement%20and%20overall%20health.
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