In the current context of the global obesity epidemic, it is important to understand the mechanisms that control your appetite, namely those that allow you to adjust your caloric intake to your energy needs.
According to the classical theories of appetite control, satiety is influenced by macronutrient intake and/or metabolism. Under optimal conditions, satiety should be directly linked to hunger, to spontaneously lead to a direct correspondence between intake and caloric expenditure.
However, the hormonal and metabolic dysregulation associated with obesity affects the triggering of satiety mechanisms and appetite regulation system and, consequently, promotes excessive caloric intake.1
The Satiety Cascade
The satiety cascade proposed by Blundell et al. more than 25 years ago was described and improved later on in a series of reviews. 2.3
It is a conceptual framework that combines the physiological events that control appetite with the simulated behaviors and psychological experiences that are fundamental to the process of eating.
Hunger is a "signal" or familiar state that leads to the beginning of the eating process, particularly with regard to meals, while the accumulation of gastric satisfaction/fullness signals, which appear as you eat, ultimately result in the desire to stop eating.
The most frequently perceived hunger signals originate in the stomach, where the electrical signals (vagus nerve) relate the state of emptiness (or satiety), reinforced by the secretion of the hormone ghrelin and metabolic signals such as blood glucose (hypoglycemia).
The physiological state at the end of a meal, when you feel "full" and inhibit you from eating more, is called satiety.4 This is the process that leads to the end of the meal and determines the size of the meal.
Protein
The consumption of protein-rich foods in all meals, including snacks, is an important factor in controlling appetite during the day and preventing the feeling of excessive hunger between meals. Therefore, protein plays an important role in regulating satiety.
This phenomenon can be explained by the decrease in the effect of ghrelin (a hormone produced in the stomach capable of stimulating appetite) after consuming meals with adequate amounts of protein. In addition, a higher protein intake allows you to preserve lean mass more efficiently (and, consequently, keep the basal metabolism more active), which also contributes to providing higher levels of satiety.
Choose foods such as lean meat, eggs, fish and dairy products as they are an excellent source of protein in terms of quantity and quality. In dietary patterns with strict consumption of plant based products, the consumption of soy and other legumes, as well as pseudocereals (amaranth, quinoa and buckwheat), make a fundamental contribution to protein intake, since they have significant amounts of this macronutrient.5
Fibers
Dietary fibers lower the energy density of food as they are not absorbed in the small intestine. In addition, chewing fiber-rich foods requires more time and effort, which promotes a greater feeling of satiety.
On the other hand, since fibers absorb large amounts of water, they also cause stomach distension and delay gastric emptying, which in turn promotes greater satiety.
A good way to include more fiber in your diet is by eating soup at the beginning of each main meal or snacks that include whole grains or seeds in their composition.
In addition to the role of fiber in satiety, it also has other benefits such as reducing the risk of developing chronic non-communicable diseases, such as diabetes and obesity.
The intake of fruits, vegetables and foods in their whole version should be privileged, since they are suppliers of several vitamins and minerals, as well as fiber.6
Healthy Fats
The digestion of fats in our body is slower, which provides a longer feeling of satiety. Not only that, they also help regulate the release of hormones responsible for feelings of hunger and satiety.
For this reason, foods with a good content of healthy fats such as nuts and nuts and avocados should be included in a balanced way in your diet. 7
Hydration
Maintaining hydration during the day has always been associated with benefits for health in general and for the proper functioning of all body systems, including the digestive system.
There is no scientific validity when it is stated that drinking water with meals can lead to weight gain. On the contrary, it is now known that drinking water before a meal can even contribute to reducing appetite.
On the other hand, the feeling of thirst can be a confounding factor of hunger. For this reason, it is commonly advised to drink water when you are feeling hungry, between meals, to have a real perception of your hunger.8
Conclusion
In conclusion, appetite control and caloric intake regulation are complex processes, influenced by several physiological and behavioral factors.
The satiety cascade, which integrates hormonal, metabolic and behavioural signals, plays a crucial role in modulating appetite, but dysfunctions in these mechanisms can contribute to excessive food intake, favouring weight gain and obesity.
Foods rich in protein, fiber, and healthy fats, as well as maintaining good hydration, have shown to be effective in increasing satiety and controlling appetite, offering valuable strategies for weight management.
Thus, understanding the interaction between these factors and adopting balanced eating habits can be fundamental in the fight against obesity and in achieving a healthy lifestyle.
Bibliography
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7. Sun L, Goh HJ, Govindharajulu P, Leow MK, Henry CJ. Differential Effects of Monounsaturated and Polyunsaturated Fats on Satiety and Gut Hormone Responses in Healthy Subjects. Foods. 2019 Dec 3;8(12):634. doi: 10.3390/foods8120634. PMID: 31816909; PMCID: PMC6963728.
Author:
Matilde De Carvalho (CP.5756N)