Eating with Awareness: Understanding the Three Sides of Appetite

Have you ever noticed that sometimes you eat because you are hungry, sometimes because the food looks good, and sometimes just because it feels comforting? According to Dr Giles Yeo, a geneticist who studies appetite and body weight, our drive to eat sits inside a triangle made up of three key points: hunger, fullness and reward (or desire).

The Three Corners of the Triangle

1.Hunger

Hunger is your body’s way of telling you that it needs energy. Your brain senses when your energy levels are low and sends signals that it is time to eat. This is a biological process that keeps you alive and functioning.

2.Fullness (or Satiety)

Fullness is the feeling that tells you to stop eating. It is your body’s way of saying it has enough fuel for now. Signals of fullness travel from your gut to your brain, but they can take time to arrive, which is one reason it is easy to overeat.

3.Reward (or Desire)

Reward comes from the pleasure of eating. Some foods, especially those high in fat, sugar or salt, trigger the brain’s reward system. This can make you want certain foods even when you are not truly hungry.

How the Triangle Works

Appetite sits in the middle of this triangle. All three points are connected, so when one changes, it can affect the others. For example, seeing or smelling delicious food can increase desire, which can make you feel hungry even if your body does not need more energy. On the other hand, if you eat a meal that satisfies both hunger and pleasure, you may feel full and content for longer.

Why This Matters

Understanding which corner of the triangle is driving you can help you make better food choices. If you ask yourself, “Am I physically hungry, emotionally seeking comfort, or just reacting to tempting food?”, you can pause and choose how to respond.

Try This Week

Before you eat, take a moment to check in with yourself.

• Is this real hunger or a craving?

• Will this food make me feel full and satisfied?

• Am I looking for pleasure or comfort instead?

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Becoming aware of what drives your appetite is the first step towards a more balanced and mindful relationship with food.