May 2021
Jacqui Lewis - BHSc Nutritional and Dietetic Medicine
Levels of Hunger
Think about these levels of hunger as you eat and with practice you will be able to stop right where you need to be.
LEVELS OF HUNGER
LEVEL 1
Weak, headache,
confusion,
slow
movements, low
blood sugar.
LEVEL 2
Very
uncomfortable,
light headed,
irritable, unable
to concentrate.
LEVEL 3
Uncomfortable
hollow feeling,
stomach
rumbling.
LEVEL 4
Slightly
uncomfortable,
just beginning to
become aware of
and feel hunger.
LEVEL 5
Comfortable,
you are
satisfied but
could eat a little
more.
LEVEL 6
Many emit a signal,
usually a hiccup, sniffle or
sneeze at the back edge
before moving to level 7.
LEVEL 7
Full and feeling
that you don’t
really want
another bite.
This is just a little
beyond where you
want to be.
LEVEL 8
You feel a little bit
uncomfortable.
LEVEL 9
Feeling this way normally
initiated by foods that go
down easily but swell such
as rice, pasta and bread.
LEVEL 10
You are
overfull.
If you are eating fast, your body won't register how full you are for about 20 minutes.
So always wait 10-15 minutes before dishing up seconds.
You'll probably find after this time, you are feeling
satisfied. If not, then always start with more
protein first.
Protein First Works
It doesn’t matter how much is on the plate if we use
‘Protein First’ and ‘Vegetables Second’ as our portion control and only eat until we
are comfortable and satisfied, somewhere between Bariatric Level 5 and 6.
As a guide, fill your plate with a
serve of lean protein with salsa or sauce and
1/2 cup lower carb vegetable or chopped salad.
Good Examples
1-2 small chicken thighs braised in pasta sauce with broccoli
tomato and cucumber salad
or sautéed spinach
Eat 1/2 of your protein first, 1/2 the vegetable second then go in for small alternating bites of
protein and vegetable until you recognize you are at a soft fill level of 6.
Then stop.
Thinking about levels 5 through 9 while eating is very empowering.
Jacqui Lewis
BHSc Nutritional and Dietetic Medicine
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