The Hunger Scale: Why it is one of the most important tools in your toolbox for healthy eating

I’m going to let you in on a little insider knowledge.  I talk about the hunger scale with almost all of my clients.  And rarely, if ever, do they know what it is, and I’m not surprised.   I don’t know about you, but after growing up in the “clean your plate before you can leave the table” club, I lost touch with my fullness cues.  I ate just to finish my meal and be done with it.  Add to that the years of dieting and a busy life in my 20’s, and my hunger cues were all out of whack!  So something called the hunger scale was nowhere in my vocabulary.  Fast forward 14 years of being a dietitian, and it is my GO TO tool.  

What is the Hunger Scale?

The Hunger Scale is a simple way to gauge your level of hunger and fullness at any given moment. Easy right?  Ha!  But we’ll get into that later.  The scale ranges from 1 to 10, with 1 being extremely hungry and 10 being way too full. Let’s break down the different points on the Hunger Scale:

• Starving/Famished: You are extremely hungry, feeling weak, lightheaded, and irritable.
• Very Hungry: Your stomach is growling, and you are focused on food.
• Pretty Hungry: You’re ready to eat, but not desperate for food, stomach starting to talk.
• Slightly Hungry: You feel some mild hunger pangs but can wait to eat.
• Neutral: You are neither hungry nor full; you feel satisfied.
• Satisfied: You feel content and comfortable, with no urge to eat.
• Slightly Full: You are comfortably full, and your hunger has been satisfied.
• Overfull: You feel stuffed and uncomfortable, possibly regretting overeating.
• Uncomfortably Full: You feel bloated, sluggish, and uncomfortable.
• Stuffed to the Brim: You are painfully full and may even experience physical discomfort.

How do I use it?

Here’s the best way to utilize the tool.  Start eating at a hunger level of a 3 or even a 4 and stop eating around a 6. The trouble is, people tend to start eating at a 2, or even a 1 and then stop at a 7 or 8, not good.  Notice the green area?  That’s the sweet spot. 

How do I know when I’m hungry BEFORE my stomach starts growling?

Great question!  And to be honest, that takes practice.  Did you know our bodies give us subtle clues to hunger earlier than rumbling/growling?  If you’ve ever had a kid or even seen a baby, they give clues like chewing on their hands or making a little fish face BEFORE they start crying.  That’s when you need to feed them because if you wait, they’ll eat too fast, get too full, have lots of gas bubbles, and it’s not great. Think of your growling stomach as a crying baby; you’re too late.  When you tune into the subtle cues (which can be different for everyone), you can eat before it’s too late.  Why is it important to eat before you’re famished?  Going into a meal REALLY hungry can lead to less healthy choices, aka, choices that are fast- like pizza or fast food for example.  Plus, you tend to eat really fast, which can lead to overeating, which no one feels good doing, literally.  Here are some things to look out for to indicate hunger before your stomach starts making a fuss:

• Mouth: preoccupation with the mouth, desire for oral stimulation, urge to put food into the mouth, mouth watering, feeling of thirst
• Throat/esophagus: achiness, dull pain, gnawing sensation
• Stomach: emptiness, hunger pangs (not noise), nausea, pain
• Head: difficulty concentrating, fogginess, sleepiness, light-headedness, headache, persistent thoughts of food
• Emotional: irritability, moodiness, flat affect, impatience, “hangry”

Try checking on yourself starting about 2-3 hours after eating: 2 hours after a snack, but it might be even shorter depending on the snack vs 3 hours for a meal- it might take longer to notice any signs depending on the meal.  Some people feel their energy dropping, for some people hangy is a common sign, and I’ve heard a few clients getting headaches if they don’t eat consistently throughout the day.  Imagine being able to prevent headaches before they start by eating!  Sign me up.  The more you practice, the easier it becomes.

Got it, but how do I know when I’m full?

Yikes, ok my two thoughts are, that’s tough, and it takes a lot of trial and error.  Here are some things to check in on while you’re eating.

• Mouth:  subtle change in the taste of food, food is most appealing when you’re hungry, and it starts to decrease as your fullness increases.  The urge to put food into your mouth decreases as your fullness increases as well.
• Stomach:  stomach stretching/filling, the hard part is finding the spot BEFORE you’re too full
• Body: the “relaxation response”. If hunger is perceived as danger, feeling full gives the idea of safety.  Try to notice your body relaxing as you become satisfied (not stuffed).
• Mind: no longer preoccupied with food.  When you’re hungry, all thoughts go to food, as you fill up, you can think about other things.

The signals of fullness are a lot more subtle than hunger, so keep trying.  Remember, it takes 20 minutes for the stomach to signal the brain it’s full.  So slow down and give yourself 20 minutes before going back for seconds.  Trust me, I CAN eat 4 pieces of pizza in less than 20 minutes, but it doesn’t mean I need to.  Along the same line, you don’t need to be overfull after each meal.  You should be comfortable and begin to feel hungry over the next 3-4 hours after a meal, and that’s a good thing.  You shouldn’t be eating so much you can go 7-8 hours.  

This seems like a lot, is it worth it to learn my hunger and fullness levels?

Yes!  This is part of mindful eating (see our other blog about the basics of mindful eating here and how to practice mindful eating here).  Mindful eating is a great way to tune into your body to help you decide when, how much, and what foods to eat to make you feel your best.  But lets list out some great reasons to use the hunger/fullness scale:

1. Enhances Mindful Eating: Using the Hunger Scale encourages you to become more mindful of your body’s signals. Instead of eating on autopilot or out of habit, you learn to assess your hunger level before deciding what and how much to eat.
2. Reduces Emotional Eating: Emotional eating often occurs when we ignore our body’s true hunger signals and use food to cope with stress or emotions. The Hunger Scale helps you differentiate between physical hunger and emotional hunger.  (That’s a whole separate blog I haven’t written yet, but I will!)
3. Supports Portion Control: By tuning into your body’s hunger and fullness cues, you are better equipped to control portion sizes. You’ll find it easier to stop eating when you’re satisfied rather than continuing until you’re overfull.
4. Prevents Overeating: Eating slowly and stopping when you reach a level of satisfaction (around a 6 on the Hunger Scale) can help prevent overeating, which is a common contributor to weight gain.
5. Encourages Balanced Meals: Paying attention to your hunger level before eating allows you to choose balanced meals that align with your body’s needs. You’ll be less likely to opt for unhealthy, high-calorie snacks when you’re moderately hungry.
6. Promotes Better Digestion: Eating when you’re moderately hungry and stopping when you’re satisfied can aid digestion. Overeating can lead to discomfort and digestive issues.

Practical Tips for Using the Hunger Scale

Now that you understand the Hunger Scale’s significance, here are some practical tips for incorporating it into your daily life:

• Check-in with Yourself: Before each meal or snack, take a moment to assess your hunger level. Rate it on the scale from 1 to 10. If you’re a 1, next time try to eat a little sooner, but know you might need a little more food to fill you up than if you were going into a meal at a 3.
• Eat Mindfully: Slow down and savor your food. Pay attention to taste, texture, and aroma. This helps you stay attuned to your body’s fullness cues.
• Pause During Meals: Periodically pause while eating to gauge your hunger. Are you still hungry, or are you reaching a comfortable level of satisfaction?
• Practice Self-Compassion: Remember that it’s okay to eat when you’re hungry and stop when you’re satisfied. Avoid guilt or rigid diet rules (no more clean your plate club for me!)

The Hunger Scale is a powerful tool that can transform the way you approach food and eating. By listening to your body’s cues and making mindful choices, you can achieve a healthier relationship with food, manage your weight more effectively, and ultimately enjoy a more balanced and nourishing diet. Give it a try, and you may find that the Hunger Scale becomes your trusted guide on your journey toward healthier eating habits.

Stay Happy, Stay Healthy


This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.