Do you constantly feel hungry? Here we show you ten reasons why it may be and how you can prevent the constant feeling of hunger.
Being hungry all the time is not the same as cravings, that is, a short-term binge on unhealthy foods. Constant hunger isn’t just a matter of being hungry for particularly fatty, sweet or salty foods – even if you eat healthy, you may experience constant hunger pangs.
Being hungry is a positive thing. Hunger is an important signal from your body. If your body lacks energy and nutrients, the feeling of hunger sets in. This is caused by the hormone ghrelin sets off.
The causes of constant hunger range from poor nutrition to insulin resistance. Here we show you ten reasons why you might suffer from constant hunger pangs.
1. You eat too little
When you are on a diet and you eat very little, your body does not have enough available energy. Hence, it triggers a feeling of hunger. Too large a calorie deficit will not bring you long-term success. There is a risk that you will quickly fall into cravings. If you choose the right foods, you can eat your fill while losing weight. You can find recipe inspiration here: Lose weight without hunger: 3 healthy recipes.
You can find more information on how to lose weight effectively, healthily and sustainably here:
Important: For some people, it makes sense to lose weight for health reasons. Anyone who loses weight just to achieve a beauty ideal is not always doing something good for their own body – and may suffer from constant hunger pangs.
Even if you exercise a lot, your energy consumption increases. Because the more muscles you have, the more energy they need. If you then eat too little, you have to reckon with a constant feeling of hunger. If you’re not sure you’re eating enough, you can calculate your energy needs and add more calories to your meals.
2. You eat badly
Sugary foods and easily digestible carbohydrates such as white bread, pasta White flour or white rice can trigger an almost addictive behavior. This is because the short-chain carbohydrates found in these foods are broken down into individual sugar molecules in a very short time. As a result, the blood sugar level rises rapidly, but then drops rapidly. The result: there is hardly any real and lasting feeling of hunger and you will quickly feel hungry again.
On the other hand, dietary fiber from green vegetables or whole grain bread as well as proteins legumes full longer.
Learn more about weaning off sugar here: Withdrawal from sugar: Which effectively helps against sugar addiction.
A lack of protein in your diet also leads to constant hunger. Incorporating a large dose of protein into your meals will also keep you full longer. You should read more about the environment here vegetable proteins instead of using animal protein. If you want to learn more about high protein foods, read: High protein foods you should know (list).
3. You eat too quickly
If you don’t give yourself enough time to eat, your brain will delay registering energy intake. So you can’t tell while eating whether your hunger pangs have been satisfied or not. As a result, you end up eating more than your body needs. As scientists at Osaka University have discovered, there is a link between eating quickly and feeling full later. The study also showed that fast eaters were three times more likely to be overweight than those who didn’t eat quickly.
When you eat slowly and chew well, your brain can sense satiety. This is the only way to recognize your feeling of satisfied hunger.
4. You are thirsty
Sometimes hunger is confused with thirst. Both hunger and thirst are regulated by the hypothalamus. If it’s been too long since you’ve had a drink and you’re already dehydrated, you may mistake hunger for thirst. So be sure to drink enough fluids regularly. If you are hungry, drink water first. Read our guide on how much water you should drink each day: Drinking water is good for your health.
5. You sleep too little
lack of sleep affects your constant feeling of hunger. Not getting enough sleep can lead to hormonal deficiency leptin lead. Leptin ensures a feeling of satiety. Get enough sleep and at the same time ensure sufficient leptin production. This is a natural way to curb the feeling of hunger. Seven to eight hours is recommended.
6. You take medication
Some medications have the side effect of increasing feelings of hunger, especially these birth control pills, antidepressants and cortisol preparations. The constant feeling of hunger disappears when you stop taking the drug. However, you should only do this after consulting a doctor and, if possible, being recommended another drug.
7. You are stressed
A constant feeling of hunger can also be a side effect of constant stress. When you are stressed, the cortisol hormone is released and your cortisol levels rise. You can find out how to lower your cortisol level here: Lowering Cortisol: Top Tips Against High Cortisol Levels. Cortisol ensures that the body receives more energy to deal with the stress that arises. When more energy is supplied, the body calls for new energy. Therefore, with constant stress, a constant feeling of hunger sets in. You get rid of the constant feeling of hunger when you reduce your stress level. Mindful breaks, exercise, or spending time in nature can help reduce stress.
8. Food porn
You can see attractive pictures depicting food everywhere. Whether it’s on TV cooking shows, scrolling through your Instagram feed, or in the newspaper. As a study confirms, such images make us hungry. They create a virtual hunger. The more often you are confronted with such images, the more the stimulus is triggered in your brain to want to eat these foods – whether your body really needs energy or not. This tasty depiction of food is also called “food porn” because it makes you want to eat those foods. This creates a constant feeling of hunger in you.
You can consciously filter out and ignore these images. Also, before going for food, you can always ask yourself if you really need energy, or if you are just hungry because of “food porn” images.
9. You have an overactive thyroid
Constant hunger pangs can also be due to an overactive thyroid. Here the metabolism increases and thus also the energy requirement. It is therefore necessary to eat more to cover the increased energy needs and not to suffer from constant feelings of hunger.
If you suspect an overactive thyroid gland, go to the doctor and get checked out.
10. Insulin resistance
Another health reason for feeling hungry all the time is insulin resistance. Here, the cells do not respond or respond only weakly to insulin, a hormone that lowers blood sugar. Consequently, the pancreas produces more insulin than necessary. Insulin signals the body to eat. This creates a constant feeling of hunger.
If you suspect insulin resistance, you should see a doctor.
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