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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.
Frequently Asked Question
It’s true; weight can fluctuate when we ditch dieting. A review published in the Journal of the Academy of Nutrition and Dietetics 2014 showed that while intuitive eating doesn’t guarantee weight loss, it consistently improves psychological and behavioral measures around food. Think of it as your body finding its happy weight, which may differ from societal ideals. The key is focusing on health behaviors, not the number on the scale.
I have dietary restrictions (vegan, gluten-free, etc.). Can IE still work for me?
Absolutely! Intuitive eating is about honoring your body’s needs within your values. A 2018 Journal of Nutrition Education and Behavior study found that IE principles can be adapted to any dietary pattern. It’s about finding what your body feels good about, not following external rules.
I’m in recovery from an eating disorder (ED). Is IE safe for me?
Intuitive eating can be a powerful tool in ED recovery, but working with a qualified professional is crucial. The 2014 review mentioned earlier found promising results for IE in ED treatment, but individual guidance is critical. Think of IE as a long-term relationship with food, one built on trust and respect, not a quick fix.
I often eat emotionally. Will IE make this worse?
Intuitive eating doesn’t eliminate emotions but gives you tools to cope without using food. A 2012 Journal of Counseling Psychology study found that IE is linked to lower stress and better emotional regulation. It’s like learning a new language, where “hunger” isn’t the only word in your vocabulary anymore.
I’m an athlete. How does IE fit with my training needs?
Intuitive eating (IE) can help athletes thrive, but it requires tuning into hunger and performance cues. A 2020 article in Sports Medicine suggests that IE can improve body image and reduce disordered eating in athletes. Think of it as fuel for function, not just aesthetics.
I have chronic health conditions. Can IE be tailored to my needs?
Intuitive eating can be adapted for chronic illness. A 2017 Journal of Renal Nutrition study showed positive outcomes for IE in patients with kidney disease. It’s about working with your body, not against it, and finding what nourishment means.
I struggle with food guilt and shame. Will IE help with that?
Intuitive eating is all about ditching food morality. A 2019 study in Appetite found that IE reduced guilt and increased enjoyment of food. Think of it as giving yourself unconditional permission to eat, which paradoxically leads to more mindful choices.
I’m a parent. Can IE principles be applied to raising kids?
Yes! IE can foster healthy eating habits in children. A 2016 study in Pediatrics showed that parents practicing IE had kids with lower BMI and better body image. Consider it teaching kids to trust their tummies, not clean their plates.
I’ve tried IE before and “failed.” What should I do differently?
Intuitive eating is a process, not a destination. A 2018 article in Eating Behaviors found that it takes time and patience to unlearn diet mentality. Think of it as a journey back to your body’s wisdom, with setbacks as part of the learning curve.
Where can I find dependable resources to learn more about IE?
Great question! Reputable sources include books by Evelyn Tribole and Elyse Resch (the founders of IE), registered dietitians specializing in IE, and research articles in peer-reviewed journals. Avoid fad diets disguised as IE; remember, it’s about finding what works for you.
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
Last update on 2024-07-25 / Affiliate links / Images from Amazon Product Advertising API