The Intuitive Eating Hunger Scale

If you were asked to rate your level of hunger right now, could you give an answer on a sliding scale from one to ten, would this be difficult for you to answer? After trying various diet programs for many years, you might be unable to answer this question easily, or at all. You have probably lost touch with your body’s internal signals of hunger and fullness.

This is where the hunger scale can help you recognize your internal signals so that you can honor your hunger and know when you’ve eaten enough or still need more.

The Hunger Fullness Scale

The hunger fullness scale goes from one to ten, with one being ravenously hungry and ten being full to the point of bursting. It’s important to note that each level may feel differently for different people.

In general, here’s what you can expect.

Level 1: Ravenous

You’re feeling beyond empty. You are feeling dizzy, nauseous, and ill.

Level 2: Extremely Hungry

There’s a gnawing emptiness in your stomach which gives you headaches and makes you moody.

Level 3: Hungry

Your stomach is growling with slight gnawing. You’re low on energy. It makes you think about food obsessively.

Level 4: Could Eat

Your stomach feels slightly empty, and your energy is slightly low. You’re thinking about food and feeling a little empty in the stomach.

Level 5: Neutral

You are not feeling either hungry or full, and your body has enough energy.

Level 6: Mild Fullness

Your stomach starts to feel full, but you would like to continue eating some more.

Level 7: Satisfied

You are feeling content now. You know if you choose anything else to eat you will start to be uncomfortable.

Level 8: Uncomfortably Full

You feel the fullness of your stomach, and you’re a bit uncomfortable.

Level 9: Stuffed

You’re bloated and very uncomfortable. You feel like the urge to unbutton your pants.

Level 10: Physically ill

You feel a binge level of fullness. You’re so full that you feel nauseous and physically sick.

The intuitive eating hunger fullness scale isn’t a rule. There’s no right or wrong answer. It’s a tool that can guide you, so you can try to get in touch with your internal cues.

Ideally, you should eat when you’re at level three or four. It’s when you are hungry and thinking about food, but you are not yet uncomfortable. Remember, how you feel can affect how you make food choices. At these levels, you can still be rational and intentional about the food you eat.

However, when do you know when to stop? Normally, you should aim for level seven. It’s when you are satisfied and feeling good, and you’re energized enough until the next meal.

Sometimes, you may find level six is enough for you, or maybe level eight feels more satisfying. That’s fine! As mentioned, these levels can feel different for different people.

How to Use Intuitive Eating Hunger Scale?

Here are some tips on how you can utilize the hunger fullness scale:

Pick One Meal and Refer To The Scale While You Eat

When you start eating intuitively, check the scale during one of your meals. Before you begin eating, try to identify what level of hunger you are in and write it down.

In the middle of your meal, refer to the scale again and identify your level of fullness. After you eat, check the scale again.

Reflect

Reflect on what you felt during your meals. Were you extremely hungry and your stomach was growling and you felt like it wasn’t going to stop? Did you notice how your hunger changed while you were eating? When you finished your meal, were you satisfied or uncomfortably full?

Some people think that intuitive eating isn’t working for them, but sometimes it’s about being conscious and mindful of how you feel. So, reflecting on it can help.

Assess The Patterns

To get a better grasp of your internal cues, especially as you begin practicing intuitive eating, you may want to keep a log of your hunger fullness scale. Then, notice the patterns.

You can note when you start to feel hungry, how much you eat, the foods that make you feel fuller, the interval between your meals, and so on. You might see a rhythm throughout your day.

In Summary

There’s no best number from the hunger scale, so don’t overthink it! You can start at three or four and stop somewhere between six and eight, depending on what you feel. It may take a while before you are in touch with your internal cues.