Hunger is your body’s natural cue that it needs more food.
When you’re hungry, your stomach may “growl” and feel empty, or you may get a headache, feel irritable or be unable to concentrate.
Most people can go several hours between meals before feeling hungry again, though this isn’t the case for everyone.
There are several possible explanations for this, including a diet that lacks protein, fat or fiber, as well as excessive stress or dehydration. Some of the reasons includes,
1. You are Not Eating Enough Protein
Consuming enough protein is important for appetite control.
Protein has hunger-reducing properties that may help you automatically consume fewer calories during the day. It plays a role in increasing the production of hormones that signal fullness and reducing the levels of hormones that stimulate hunger.
Due to these effects, you may feel hungry frequently if you’re not eating enough protein.
Many different foods are high in protein , so it is not difficult to get enough of it through your diet. Including a source of protein in every meal can help prevent excessive hunger.
Animal products, such as meat, poultry, fish and eggs, contain high amounts of protein.
It is also found in some dairy products, including milk and yogurt, as well as a few plant-based foods like legumes, nuts, seeds and whole grains
2. You are not sleeping Enough
Getting adequate sleep is extremely important for your health.
Sleep is required for the proper functioning of your brain and immune system, and it is associated with a lower risk of several chronic illnesses, including heart disease and cancer.
Additionally, sleeping enough is a factor in controlling appetite, as it helps regulate ghrelin, the appetite-stimulating hormone. Lack of sleep leads to higher ghrelin levels, which is why you may feel hungrier when you are sleep deprived
In one study, 15 people who were sleep deprived for only one night reported being significantly more hungry and chose 14% larger portion sizes, compared to a group that slept for eight hours.
Getting enough sleep also helps ensure adequate levels of leptin which is a hormone that promotes feelings of fullness.
To keep your hunger levels under control, it is generally recommended to get at least eight hours of uninterrupted sleep each night.
3. You Are Eating Too Much Refined Carbohydrates
Refined Carbohydrates have been processed and stripped of their fiber, vitamins and minerals.
One of the most popular sources of refined carbs is white flour, which is found in many grain-based foods like white rice, bread and pasta. Foods such as soda, candy and baked goods, which are made with processed sugars, are also considered to be refined carbs.
Since refined carbs lack filling fiber, your body digests them very quickly. This is a major reason why you may be hungry frequently if you eat a lot of refined carbs, as they do not promote significant feelings of fullness.
Furthermore, eating refined carbs may lead to rapid spikes in your blood sugar. This leads to increased levels of insulin, a hormone responsible for transporting sugar into your cells.
When a lot of insulin is released at once in response to high blood sugar, it works to quickly remove sugar from your blood, which may lead to a sudden drop in blood sugar levels.
Blood sugar fluctuations signal your body that it needs more food, which is another reason why you may feel hungry often if refined carbs are a regular part of your diet.
To reduce your refined carb intake, simply replace them with healthier, whole foods like vegetables, fruit, legumes and whole grains. These foods are still high in carbs, but they are rich in fiber, which is helpful for keeping hunger under control
4. You Are Not Drinking Enough Water
Proper hydration is incredibly important for your overall health.
Drinking enough water has several health benefits, including promoting brain and heart health and optimizing exercise performance. Additionally, water keeps your skin and digestive system healthy.
Water is also quite filling and has the potential to reduce appetite when consumed before meals.
Due to water’s role in keeping you full, you may find that you feel hungry frequently if you’re not drinking enough of it.
It is also known that feelings of thirst can be mistaken for feelings of hunger. If you’re always hungry, it may be helpful to drink a glass or two of water to find out if you are just thirsty.
To ensure you’re properly hydrated, simply drink water when you feel thirsty. Eating lots of water-rich foods, including fruits and vegetables, will also contribute to your hydration needs.
5. Your Diet Lacks Fibre
If your diet lacks fiber, you may feel hungry frequently.
Consuming lots of high-fibre foods is beneficial for keeping hunger under control. High-fiber foods slow your stomach’s emptying rate and take longer to digest than low-fiber foods.
Additionally, a high fiber intake influences the release of appetite-reducing hormones and the production of short-chain fatty acids, which have been shown to have fullness-promoting effects.
It’s important to note that there are different types of fiber, and some are better than others at keeping you full and preventing hunger. Several studies have found soluble fiber, or fiber that dissolves in water, to be more filling than insoluble fiber.
Many different foods, such as oatmeal, flaxseeds, sweet potatoes, oranges and Brussels sprouts, are excellent sources of soluble fiber.
Not only is a high-fiber diet helpful for reducing hunger, it is also associated with several other health benefits, such as a reduced risk of heart disease, diabetes and obesity.
To ensure you’re getting enough fiber, opt for a diet that is rich in whole, plant-based foods, such as fruits, vegetables, nuts, seeds, legumes and whole grains
6. You Are Drinking Too Much Alcohol
is well known for its appetite-stimulating effects
Studies have shown that alcohol may inhibit hormones that reduce appetite, such as leptin, especially when it is consumed before or with meals. For this reason, you may feel hungry often if you drink too much alcohol.
Not only does alcohol have the ability to make you hungrier, but it may also impair the part of your brain that controls judgment and self-control. This may lead you to eat more, regardless of how hungry you are.
To reduce the hunger-inducing effects of alcohol, it is best to consume it moderately or avoid it completely.
7. You Eat Too Fast.
The rate at which you eat may play a role in how hungry you are.
Several studies have shown that fast eaters have greater appetites and a tendency to overeat at meals, compared to slow eaters. They are also more likely to be overweight or obese.
In one study in 30 women, fast eaters consumed 10% more calories at a meal and reported significantly less fullness, compared to slow eaters.
Another study compared the effects of eating rates in those with diabetes. Those who ate a meal slowly became full more quickly and reported less hunger 30 minutes after the meal, compared to fast eaters.
These effects are partly due to the lack of chewing and reduced awareness that occurs when you eat too fast, which are both necessary to alleviate feelings of hunger.
Additionally, eating slowly and chewing thoroughly gives your body and brain more time to release anti-hunger hormones and convey fullness signals.
If you are hungry frequently, it may help to slow down when you eat. You can do this by taking a few deep breaths before meals, putting your fork down between bites and increasing the extent to which you chew your food.
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