The Science of Satiety: A Review of How Nutrition Influences Appetite and Weight Control

Background: Satiety, the physiological response controlling hunger, is an essential component of weight control. Obesity and weight issues are international health problems linked to inadequate dietary intake and a lack of physical activity. Objective: This review outlines the role of macronutrients, hormonal feedback, and neural processes in influencing satiety and its impact on weight management. Methodology: The review discusses the roles of different macronutrients (protein, fiber, fat, and carbohydrate), hormones (e.g., PYY, GLP-1, ghrelin, and leptin), and the gut-brain axis in the control of satiety. It also examines psychological and environmental factors like emotional eating and food deprivation. Results: Protein is the most satiating macronutrient, increasing satiety by stimulating PYY and GLP-1 and suppressing ghrelin. Fibre enhances satiety by slowing down digestion and activating gut hormones. Unsaturated fats are more satiating than saturated fats, and low-GI carbohydrates give longer-lasting fullness Conclusion: Effective weight management relies on nutritious foods, balanced macronutrient intake, and behavioral interventions, while future research will examine individualized nutritional approaches for optimal appetite control and regulation.