ScienceDecember 3, 2025 • 7 min read
The Science of Hunger: Why You Get Cravings
You just ate an hour ago but feel hungry again. What's going on? Understanding hunger and cravings helps you manage them — instead of them managing you.
Hunger vs Cravings
True Hunger
- • Comes on gradually
- • Any food sounds good
- • Physical sensations (stomach growling)
- • Satisfied by eating
Cravings
- • Come on suddenly
- • Want specific foods
- • Often triggered by emotions/environment
- • Can eat past fullness
The Hormones Involved
Ghrelin ("Hunger Hormone")
Rises before meals, triggers hunger. Decreases after eating. Poor sleep increases ghrelin.
Leptin ("Satiety Hormone")
Signals fullness to your brain. Produced by fat cells. Decreases during weight loss (why dieting gets harder).
Dopamine
The "reward" chemical. Highly palatable foods spike dopamine, creating cravings for more.
How to Manage Hunger
✓Eat enough protein — most satiating macro
✓Eat high-volume foods — vegetables, fruits fill you up for fewer calories
✓Get enough sleep — sleep deprivation increases hunger hormones
✓Stay hydrated — thirst can feel like hunger
✓Don't skip meals — leads to overeating later
Managing Cravings
- • Delay: Wait 10-15 minutes. Many cravings pass.
- • Distract: Go for a walk, call a friend, do something engaging.
- • Substitute: Want chocolate? Try chocolate protein shake.
- • Portion control: Have a small amount, savor it, then stop.
- • Don't restrict too hard: Extreme restriction causes rebound cravings.
Track and Understand Your Eating
Pandish helps you build awareness of your eating patterns.