Cybex Fitness Blog

High Satiety

Posted by Marybeth Fottler

Satiety, that feeling of fullness and satisfaction after eating, is regulated by hormones. Feeling full addresses weight gain because one lacks the desire to overeat.

When the “hunger hormone” ghrelin rises, you feel hunger. After eating, ghrelin levels fall.  Made in the stomach, ghrelin travels to receptors in the hypothalamus area of the brain, linking messages of satisfaction to food management.

C  mfottler My Documents My Pictures Blog zzzzzLack of sleep can deplete levels and effectiveness of ghrelin.  This is why many people who are chronically sleep-deprived are also overweight.  Their hunger hormone is high, so they crave carbohydrate-rich foods to fight perceived hunger and fatigue.

High intake of protein can affect hunger hormones.  Recent studies done in The Netherlands showed people consuming a high-protein breakfast had a greater decrease in postprandial ghrelin concentrations than those eating a high-carbohydrate breakfast.

If you work out in the morning, before breakfast, a high-protein meal consumed within an hour afterward will optimize satiety levels, leaving you less likely to overeat later in the day.  Even if time is an issue, downing a quick protein powder smoothie with that piece of fruit or granola bar will really be a worthwhile calorie investment.describe the image

Consider this:  sumo wrestlers are only permitted to consume one meal a day—late in the evening.  So unless you have designs on attaining a similar girth, frequent and small meals adequately spaced through the day is the wiser choice.

Another consideration is how much protein do I need?  A good rule of thumb is one gram per pound of body weight.  This higher protein ratio will optimize satiety.  Some lean protein sources include: tofu, soybeans (edamame), beans, whey powder, egg whites, fish, chicken, and turkey.


Read Part II of this article.


Holly Aglialoro
Guest Blogger and Fitness Enthusiast

Topics: Healthy Living

Cybex is a provider and manufacturer of premium commercial fitness equipment. Content featured in the Cybex Fitness Blog is meant to inspire healthy living and wellness and should not be taken as medical advice. As always, be sure to consult a physician if you are unsure of your individual exercise readiness or have a preexisting medical condition. While these programs offer great benefits, there are many considerations that should be weighed before attempting any type of physical activity.

Blog Contributors

We work with an incredible team of trainers, educators, researchers, and fitness enthusiasts to create content that matters.

Learn about our contributors.

Join over 8,000 subscribers who get fitness news from Cybex!

Search the blog


Follow us on your favorite social sites!