Several factors determine how long you feel full after eating:
Macronutrient Composition
- Protein – The most satiating macronutrient, helping to regulate appetite and prevent cravings.
- Fibre – Slows digestion and keeps you fuller for longer.
- Healthy Fats – Provide lasting energy and help slow stomach emptying.
- Refined Carbs & Sugar – Quickly digested, leading to blood sugar spikes and crashes, which increase hunger.
Food Volume & Water Content
- Foods high in water and fibre (such as fruits, vegetables, and soups) add bulk to meals, triggering satiety without excess calories.
Meal Timing & Eating Habits
- Eating balanced meals at regular intervals prevents extreme hunger, which can lead to overeating.
- Mindful eating allows the body to register fullness more effectively.
Sleep & Stress Levels
- Poor sleep increases ghrelin (hunger hormone) and reduces leptin (satiety hormone), leading to cravings.
- Chronic stress triggers overeating by increasing cortisol levels.
