Why You're Always Hungry
Why You're Always Hungry
12 June 2020, KPJ Penang.
Hunger is the body’s way of telling a person that it needs food. After eating enough food, hunger usually temporarily goes away.
Sometimes, however, a person may feel as though they are hungry all the time. They may find that they do not feel full after eating, or that the desire to eat continues throughout the day.
A person may be able to reduce their hunger by making dietary or lifestyle changes. However, constant hunger can also be a sign of certain medical conditions that may need treatment.
1. You’re 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 works by increasing the production of hormones that signal fullness and reducing the levels of hormones that stimulate hunge.
In one study, 14 men with excess weight who consumed 25% of their calories from protein for 12 weeks experienced a 50% reduction in their desire for late-night snacking, compared with a group that consumed less protein.
Additionally, those with a higher protein intake reported greater fullness throughout the day and fewer obsessive thoughts about food.
Many different foods are high in protein, so it’s not difficult to get enough of it through your diet. Including a source of protein in every meal can help prevent excessive hunge
2. You’re not sleeping enough
Sleep is required for the proper functioning of your brain and immune system, and getting enough of it is associated with a lower risk of several chronic illnesses, including heart disease and cancer.
Additionally, sleeping enough is a factor in appetite control, as it helps regulate ghrelin, the appetite-stimulating hormone. A small study from 2016 found that men who restricted their sleep had higher ghrelin levels and ate more than those who slept normally.
Getting enough sleep also helps ensure adequate levels of leptin, a hormone that promotes feelings of fullness.
Research has linked sleep disruption to a range of health conditions, including obesity and diabetes.
3. Your diet is low in fat.
This is partly due to its slow gastrointestinal transit time, meaning that it takes longer for you to digest and remains in your stomach for a long period. Additionally, eating fat may lead to the release of various fullness-promoting hormones.
Low-fat diet had significant increases in cravings for carbs and preferences for high-sugar foods, compared with a group that consumed a low-carb diet. Furthermore, those in the low-fat group reported more feelings of hunger than the group that followed a low-carb eating pattern.
The richest food source of MCT is coconut oil, while omega-3 fatty acids are found in fatty fish like salmon, tuna, and mackerel. You can also get omega-3s from plant-based foods, such as walnuts and flaxseeds.
4. You’re not drinking enough water
Proper hydration is essential for good health. Some evidence also suggests that drinking water can help a person feel full.
Feelings of thirst can be mistaken for feelings of hunger. If you’re always hungry, it may help 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. You eat while you’re distracted
The primary reason for this is because distracted eating reduces your awareness of how much you’re consuming. It prevents you from recognizing your body’s fullness signals as efficiently as when you’re not distracted
Several studies have shown that those who engage in distracted eating are hungrier than those who avoid distractions during mealtimes.
To avoid distracted eating, you can try practicing mindfulness, minimizing screen time, and silencing your electronic devices. This will allow you to sit down and taste your food, helping you better recognize your body’s fullness signals.
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