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One of the concepts that come up a lot in our practice is hunger and satiety. Hunger itself is a complex thing. Physical hunger vs emotional hunger is a whole conversation on its own – this post will focus on physical hunger.

Understanding hunger and satiety is important in creating a healthy relationship with food.

I like to use a hunger and satiety scale. If 1 is starving and 10 super full (like after Christmas lunch kind of full) you should always be more or less in the middle of the scale. Yes, you may feel a bit peckish leading up to meal time, or slightly full afterwards, but you should never be at the extremes.

This scale is a very useful tool to use during the day and take note of if you keep a food diary. If you can control your hunger, your appetite and blood sugar levels will be better controlled and weight management will be easier!


Some food for thought!


Contact us to have more discussions like this, or to have a personalised meal plan and guidelines drawn up by one of our Dietician’s in Cape Town