2024 Author: Brian Parson | [email protected]. Last modified: 2023-12-17 15:02
The natural way the body shows that it needs food is hunger. Then you may become irritable, not concentrated, and your stomach may make strange noises such as rumbling and growling.
For some people, this feeling does not appear for hours between meals, while others do constantly hungry. If you are of the second type, see what could be the reason for this.
You do not eat enough protein
If you don't eat enough protein, you may feel constantly hungry. The reason is that protein increases the production of hormones that make you feel full, and reduces the hormones that stimulate hunger.
You don't get enough sleep
To control your appetite, you need to get enough sleep. Sleep helps regulate the hormone that stimulates hunger. Lack of enough sleep leads to higher levels of this hormone, which makes you feel hungry. And if you sleep well eight hours a night, you provide adequate levels of the hormone that promotes the feeling of satiety.
Eat too many refined carbohydrates
Refined carbohydrates do not contain fiber and are absorbed very quickly by the body. In addition, they lead to spikes in blood sugar, increased [insulin] and a subsequent decrease in blood sugar. And low levels cause hunger.
You do not eat enough fat
If your diet is low in fat, you may often be hungry. The reason is in the role of fats in slowing down digestion and in increasing the production of satiety-stimulating hormones. Useful fats are found in nuts and seeds, some fish, olive oil, eggs, avocados.
You do not drink enough water
Water intake is essential for health. And if you drink water before meals, you reduce appetite. In addition, thirst is often confused with hunger.
Do not eat foods with fiber
Eating high-fiber foods keeps hunger under control. Fiber slows the rate of gastric emptying, affects the release of appetite-reducing hormones and stimulates the feeling of fullness.
You are distracted while eating
If you get distracted during a meal, this leads to increased appetite and caloric intake and weight gain. When eating, focus on the food, not the TV or computer screen.
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