Jacqui Lewis - May 2021

Levels of Hunger

Woman holding her stomach

Think about these levels of hunger as you eat and with practice you will be able to stop right where you need to be.

LEVELS OF HUNGER

LEVEL 1
Weak, headache, confusion, slow movements, low blood sugar.

LEVEL 2
Very uncomfortable, light headed, irritable, unable to concentrate.

LEVEL 3
Uncomfortable hollow feeling, stomach rumbling.

LEVEL 4
Slightly uncomfortable, just beginning to become aware of and feel hunger.

LEVEL 5
Comfortable, you are satisfied but could eat a little more.

LEVEL 6
Many emit a signal, usually a hiccup, sniffle or sneeze at the back edge before moving to level 7.

LEVEL 7
Full and feeling that you don’t really want another bite.

This is just a little beyond where you want to be.

LEVEL 8
You feel a little bit uncomfortable.

LEVEL 9
Feeling this way normally initiated by foods that go down easily but swell such as rice, pasta and bread.

LEVEL 10
You are overfull.

If you are eating fast, your body won't register how full you are for about 20 minutes.
So always wait 10-15 minutes before dishing up seconds.

You'll probably find after this time, you are feeling satisfied. If not, then always start with more protein first.

Protein First Works

It doesn’t matter how much is on the plate if we use ‘Protein First’ and ‘Vegetables Second’ as our portion control and only eat until we are comfortable and satisfied, somewhere between Bariatric Level 5 and 6.

As a guide, fill your plate with a serve of lean protein with salsa or sauce and 1/2 cup lower carb vegetable or chopped salad.

GOOD EXAMPLE

1-2 small chicken thighs braised in pasta sauce with broccoli

tomato and cucumber salad

or sautéed spinach

Eat 1/2 of your protein first, 1/2 the vegetable second then go in for small alternating bites of protein and vegetable until you recognize you are at a soft fill level of 6.

Then stop.

Thinking about levels 5 through 9 while eating is very empowering.

Related Posts

Related Products

BN Water Bottle

BN Pure PRO

Tasteless Protein

Tasteless Protein

Join our group on Facebook for ongoing support throughout your WLS journey

BN Bariatric Community

Listen to our AWLS Podcast to know more about the most important WLS topics

AWLS Podcast

Don't miss our LIVE every week on Tuesday at
7 pm (Brisbane Time) on our Facebook page

BN Multi-Vitamins