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If you were asked to rate your hunger level right now, could you answer on a sliding scale from one to ten? Would this be difficult for you to answer? After trying various diet programs for many years, you might be unable to answer this question quickly. You have probably lost touch with your body’s internal hunger and fullness signals.
The hunger scale can help you recognize your internal signals to honor your hunger and know when you’ve eaten enough or still need more.
The Hunger Fullness Scale
The hunger fullness scale runs from one to ten, with one being famished and ten being full to bursting. It’s important to note that each level may feel differently for different people. In general, here’s what you can expect.
Stage one: Famished
You’re feeling beyond empty. You are feeling dizzy, nauseous, and ill.
Stage two: Exceedingly Hungry
There’s a gnawing emptiness in your stomach. It gives you headaches and makes you moody.
Stage three: Hungry
Your stomach is growling with slight gnawing. You’re low on energy. It makes you obsessively think about food.
Stage four: Could Eat
Your stomach feels empty, and your energy is a little low. You’re thinking about food and feeling a little empty in the stomach.
Stage five: Neutral
You do not feel hungry or complete, and your body has enough energy.
Stage six: Mild Fullness
Your stomach starts feeling full, but you want to continue eating more.
Stage seven: Satisfied
You are feeling content now. If you choose anything else to eat, you will become uncomfortable.
Stage eight: Uncomfortably Full
You feel the fullness of your stomach, and you’re a bit uncomfortable.
Stage nine: Stuffed
You’re bloated and very uncomfortable. You feel like you need to unfasten your pants.
Stage ten: Physically ill
You feel a binge level of fullness. You’re so full that you feel nauseous and physically sick.
The intuitive eating hunger fullness scale isn’t a rule. There’s no right or wrong answer. It’s a tool that can guide you, so you can try to make contact with your internal cues.
Ideally, it would help if you ate when you’re at level three or four. It’s when you are hungry and thinking about food but are not yet uncomfortable. Remember, how you feel can affect how you make food choices. You can still be rational and intentional about your food at these levels.
However, when do you know when to stop? Typically, you should aim for level seven. It’s when you are satisfied and energized enough until the next meal.
Sometimes, you may find that level six is enough for you or level eight feels more satisfying. That’s fine! As mentioned, these levels can feel different for different people.
How To Utilize The Intuitive Eating Hunger Scale?
Here are some ideas on how to apply the hunger fullness scale.
Choose One Meal and Refer To The Scale While You Eat
When eating intuitively, check the scale during one of your meals. Before eating, try to identify your hunger level and write it down.
In the middle of your meal, refer to the scale again and identify your level of fullness. After you eat, recheck the scale.
Reflect
Reflect on what you felt during your meals. Were you starving, your stomach was growling, and you felt like it wasn’t going to stop? Did you notice how your hunger changed while you were eating? When you finished your meal, were you satisfied or uncomfortably full?
Some people think intuitive eating isn’t working for them, but sometimes, it’s about being conscious and mindful of how you feel. Reflecting on it can help.
Evaluate The Patterns
You may want to keep a log of your hunger fullness scale to grasp your internal cues better, especially as you begin practicing intuitive eating. Then, notice the patterns.
You can note when you start to feel hungry, how much you eat, the foods that make you feel fuller, the interval between your meals, and so on. You might see a rhythm throughout your day.
There’s no best number from the hunger scale, so don’t overthink it! Depending on your feelings, you can start at three or four and stop somewhere between six and eight. It may take a while to get in touch with your internal cues.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
References
- Review: “Intuitive Eating: An Emerging Approach to Eating Disorders” (Journal of the Academy of Nutrition and Dietetics, 2014) – Abstract available on PubMed: https://pubmed.ncbi.nlm.nih.gov/24602525
- Study: “The Intuitive Eating Scale-2: Psychometric Evaluation and Validation with College Women” (Journal of Counseling Psychology, 2012) – Abstract available on PsycNET: https://psycnet.apa.org/record/2012-08168-001
- Study: “The Effect of Intuitive Eating Education on the Psychological State and Quality of Life of Patients Undergoing Hemodialysis” (Journal of Renal Nutrition, 2017) – Abstract available on PubMed: https://pubmed.ncbi.nlm.nih.gov/28236277
- Study: “Intuitive Eating in Parents and Eating Behavior in Young Children” (Pediatrics, 2016) – Abstract available on PubMed: https://pubmed.ncbi.nlm.nih.gov/27821550