Hunger, cravings, and the desire to eat are related but not identical. A low-carbohydrate approach may change physical hunger, while food cues, habits, and stress can still influence eating.
Hunger, cravings, and eating cues are not the same thing
Hunger hormones, food cues, and highly palatable foods can all influence appetite. Stressful situations and familiar routines can make it harder to distinguish physical hunger from an urge to eat.
Situations that can prompt eating beyond hunger include:
- Returning to a place previously associated with binge eating.
- Coming home after a long day at work.
- Visiting a childhood home.
- Holidays and social gatherings.
- Eating because the clock says it is time.
For a broader explanation of hunger, read Understanding Hunger: Why Your Hunger Has Nothing to Do with Willpower. For behavioral strategies focused on urges and food cues, continue with Managing Cravings: The Moment After “The F-Its” Hit.
How ketosis may affect appetite
Ketosis may reduce appetite, but a lower level of physical hunger does not remove food cues or the appeal of highly palatable foods.
Fullness and appetite differ from the desire to eat. A person may feel less physical hunger and still respond to cues, habits, stress, or foods they find difficult to moderate.
Finding an individual balance of fat and protein
Balancing fat and protein may help with satiety. Pay attention to foods you tend to overeat or find difficult to moderate, including nuts, dairy, and added fats.
The right balance can change with goals and individual response. Dietitian Amy Berger has described finding foods that satisfy her and adjusting that balance over time.
Related research
Selected studies discussed in the original article:
- At the August meeting, the group described a study of a low-carbohydrate diet, food cravings, hunger, restraint, and disinhibition. They said participants with greater improvement in glucose variability experienced greater drops in hunger and cravings. View the study record.
- The group described a study in which weight loss reduced post-meal CCK secretion, while CCK secretion was sustained at pre-weight-loss concentrations when participants were ketotic. View the study.
- The group said a low-fat diet reduced peptide YY more than a low-carbohydrate diet and interpreted the finding as suggesting that satiety may be better preserved on a low-carbohydrate diet. View the study record.
- The group described increases in ghrelin and subjective appetite accompanying weight reduction as mitigated when weight-reduced participants were ketotic, and interpreted this as reduced hunger. View the study record.
- At the September meeting, the group described a review as finding that ketogenic diets suppress appetite, provide fullness and satiety, and decrease appetite without decreasing the desire to eat. View the review.
- The group described a study as showing further appetite suppression after 29 days, with lower diet pleasantness during the first two weeks, and interpreted this as a reason not to prioritize immediate weight loss. View the study.
Key takeaways
- Hunger, appetite, cravings, and the desire to eat are related but distinct experiences.
- The cited research discusses appetite suppression during ketosis.
- Food cues, habits, stress, and highly palatable foods can still matter when physical hunger is lower.
- Notice how your fat and protein balance and specific foods affect your satiety.
For help applying these ideas to daily routines, explore Toward Health Coaching.
