Let's break down what drives these sensations and how to manage them.

To better understand hunger, we can divide it into two types: physiological hunger and emotional hunger.

Physiological Hunger: The Science Behind It

Physiological hunger is not just the desire to eat; it is a signal from the body indicating a drop in energy levels. On average, it occurs 3-4 hours after a meal.

Two key hormones regulate hunger: ghrelin and leptin.

Ghrelin: The Hunger Hormone

Ghrelin is produced in the stomach and stimulates appetite. When the stomach is empty, ghrelin levels rise, making us feel hungry. After eating, ghrelin levels decrease.

Interestingly, ghrelin has several other essential functions:

  • Stimulates the pituitary gland to release growth hormone.
  • Influences blood sugar regulation and insulin secretion.
  • Plays a role in muscle protection and bone formation.

When we experience true physiological hunger, we are open to eating almost any food. However, if we specifically crave tiramisu from "that one cafe", it is not physiological hunger but rather a different mechanism linked to eating behavior.

Leptin: The Satiety Hormone

Leptin works in the opposite way - it helps suppress appetite and regulate energy balance. It is produced by fat cells: the more fat, the more leptin. Logically, a high leptin level should mean less hunger.

But the human body does not always follow simple math. When leptin levels remain constantly high (as in cases of excessive weight), the body stops responding to it, a phenomenon known as leptin resistance.

Another issue arises during weight loss - as fat mass decreases, leptin levels drop, triggering stronger hunger signals. This is why hunger can become overwhelming during restrictive diets, leading to post-diet overeating.

How Food Habits and Hormones Manipulate Hunger

The Insulin Rollercoaster

Eating too many simple carbohydrates (such as sweets and baked goods) causes a sharp rise in insulin, followed by a rapid drop. This can lead to sudden hunger cravings shortly after eating.

Emotional Hunger

Often, we eat not because of physiological hunger but due to boredom, stress, or sadness.
Cortisol, the stress hormone, increases calorie cravings, pushing us toward high-fat, high-sugar foods that quickly boost dopamine - the brain's reward hormone.

How to Control Hunger?

Here are some science-backed strategies:

✔ Prioritize Sleep – Sleep deprivation increases ghrelin and decreases leptin, making you feel hungrier. If you can't get enough sleep at night, take short naps during the day.

✔ Eat Protein, Healthy Fats, and Complex Carbohydrates –
Foods rich in protein (fish, poultry, meat, eggs), healthy fats (nuts, avocado, olive oil), and complex carbs (whole grains, vegetables) digest slowly, promoting longer satiety.

✔ Take Your Time Eating – Satiety signals take about 20 minutes to reach the brain. Eat slowly, use cutlery, avoid eating directly from packages, and create a pleasant mealtime environment.

✔ Stay Hydrated – Sometimes, we mistake thirst for hunger. The best strategy is to keep water easily accessible throughout the day.

✔ Establish a Consistent Eating Schedule – Irregular meal timing increases the likelihood of overeating.

✔ Limit Processed Foods – Ultra-processed foods are designed to trigger addictive eating patterns, making you crave more.

✔ Find Healthier Comfort Foods – If you crave crispy chips, it may not be about the taste but the texture. Try replacing them with carrot sticks or nuts.

Hunger is not just a simple signal from the body - it is a complex mechanism influenced by hormones, habits, and emotions. By managing nutrition, sleep, and stress levels, you can take control of your hunger and overall well-being.

Remember: You control your appetite - it does not control you!