The manifested feeling of hunger is a sign of a good metabolism. If the break between meals is two hours or more, a little hunger is absolutely normal.
But if your stomach is rumbling almost immediately after eating or the feeling of hunger is your constant “companion”, it’s time to reconsider your habits and, perhaps, consult a doctor!
What is polyphagia?
In medicine, this word is called an eating disorder, in which a person has an increased appetite or voracity. In this case, only a doctor can help solve the problem, so you need to contact him as soon as possible.
But sometimes the habits of a person or an improperly compiled diet are to blame for the “relentless” appetite. Here are 11 common reasons why hunger can torment during the day!
Why do I want to eat all the time?
Reason 1: There is not enough protein in your menu
Protein (or proteins) is an important part of the triad of macronutrients. Along with carbohydrates and fats, they help the body function, maintain energy levels. Proteins are very important for everyone, but athletes and people engaged in physical labor are especially in need of them.
What to do? Lean on protein! “When you include protein in your diet, it allows you to feel full longer. Keep in mind that protein is not only meat, but also beans, dairy products, eggs, fish, beans, tofu, seeds and nuts,” says nutritionist Julia Zumpano.
Reason 2: You sleep little or poorly
Studies by scientists from the University of California have shown that if you do not sleep the 7-9 hours recommended by experts every night, it can lead to weight gain. And all because lack of sleep increases the production of the hunger hormone ghrelin, which makes you suffer from constant hunger.
What to do? A full night’s sleep and a nap during the day can help you solve the problem.
Reason 3: You need more water
Before you drink your fourth cup of coffee, remember that this drink does not saturate the body with moisture, but on the contrary — takes it away, dehydrates. Just like strong tea, alcoholic beverages, sweet soda.
At the same time, the brain often confuses thirst signals with hunger signals, which forces a person to overeat.
What to do? The solution lies on the surface — drink at least 8 glasses of water a day and do not rely on drinks. The body needs clean water!
Reason 4: You are depressed
Stress, tension and anxiety deplete the body and increase the production of the stress hormone cortisol. When its quantity “rolls over”, a person, in order to feel better, leans on food. A pack of chips, a portion of French fries or a large piece of cake do not solve the problem, but they force the arrow of the scales to strive for three-digit numbers.
What to do? Learn to deal with stress differently. Prevention of emotional overeating — yoga, meditation, listening to music, walking in the fresh air.
Reason 5: You are in a hurry to see the bottom of the plate
Scientists have proved that in the human body, the feeling of satiety is “delayed” by about 15-20 minutes. That’s why we don’t feel full immediately after eating, but after some time.
But if a person is in a hurry to eat and has a snack on the go, the feeling of satiety may be even more late, as a result, there is a high risk of eating more than planned, as well as teasing the appetite for the future.
What to do? Take your time! Then the necessary signals will come in time, and you will feel full longer.
Reason 6: You don’t have enough fat
If there is not enough fat in the diet, this can lead to a thirst for carbohydrates and other high-calorie foods, since they are a fast source of energy for the body. To feel full, the diet should contain about 20% of healthy fats. Choosing low-fat foods, you whet your appetite and provoke overeating.
What to do? “Increase the amount of healthy fats until you feel full,” advises nutritionist Julia Zumpano. Healthy fats include Omega-3-6-9 fatty acids contained in fatty varieties of fish, vegetable oils, nuts, ghee.
Reason 7: You can’t live without dessert
The use of products with refined carbohydrates (bakery products made of premium flour and confectionery) does not satisfy hunger, but on the contrary, kindles it. These products are carefully processed, during which they lose many useful properties, but acquire “extra” substances — flavor enhancers, sweeteners, preservatives.
When a person tries to satisfy his hunger with sweet food, the level of glucose in the blood rises rapidly, which gives energy, but it also falls rapidly, which deprives him of strength, so the feeling of hunger haunts again. Nutritionists call this effect “swing”.
What to do? Never replace the main meals with sweets, and there are desserts after meals and strictly in moderation.
Reason 8: You are leptin resistant
Leptin is a satiety hormone, it suppresses appetite when a person has received enough food. It is synthesized by fat cells and helps to avoid overeating.
But when a person abuses the amount of food and has a large fat mass, the brain stops responding to leptin, which forms resistance to it. The consequence of this is the “omissions” of the saturation signal, which reinforces the habits of overeating.
What to do? Talk to your doctor and also aim for weight loss. In a healthy body — a healthy mind!
Reason 9: You skip meals
Skipping breakfast, lunch or dinner, you do not contribute to weight loss, but on the contrary, provoke its set. But what’s even worse — you constantly feel hungry, which is becoming more difficult to cope with. Such a disorderly diet ultimately does a disservice and, along with weight gain, causes health problems.
What to do? Plan 3 full meals and two snacks. Or eat fractional 5-6 times a day. The menu should be rich in nutrients, and the diet should be varied and balanced.
Reason 10: You are in a position
If a woman suddenly began to feel nausea, her cycle was lost, and her breasts increased, and besides, she constantly wants to eat, perhaps the condition is associated with the onset of pregnancy. Experts note that many women in the position of increased appetite, so the body receives the substances necessary for normal growth and development of the fetus.
What to do? Consult a doctor. And if the pregnancy is confirmed, increase the caloric content of the diet by 500 kcal per day. This is enough to meet the needs of both a woman and a growing baby. There is no need to eat for two.
Reason 11: You train a lot and intensively
A good workout burns a lot of calories, it’s not surprising that you want to eat after it. Food is needed so that the body replenishes losses, increases its energy level and receives resources to increase muscle mass. Therefore, the caloric content of the daily diet for athletes is increased.
What to do? Plan meals more carefully during training days, choosing healthy meals with the right ratio of proteins, fats and carbohydrates.
Behind the constant feeling of hunger, there may be problems with the thyroid gland, as a rule, this is hyperthyroidism, or type I diabetes mellitus. In order to confirm or refute these assumptions, it is necessary to pass tests that will put everything in its place.
Also, a constant feeling of hunger can be associated with stress (“jamming” problems), fatigue, disorders caused by sleep problems or the whole daily routine. The body can react differently to stressful situations: in some people, the feeling of hunger disappears against the background of experiences, while in others, on the contrary, it worsens.
Another factor that causes a feeling of hunger may be a violation of the drinking regime. Moreover, it is quite easy to check it: if you feel hungry, but realize that not much time has passed since the last time you ate, try drinking a glass of water. Perhaps you are experiencing not hunger, but a real thirst.
In addition, hunger can be caused by the diet you are on, or an unbalanced diet with a predominance of carbohydrate foods.
Also, do not forget that the constant feeling of hunger can be caused by psychological problems. In this case, the desire to constantly put something in your mouth is called an eating disorder. The causes of eating disorders are rooted in deep childhood, so it is necessary to solve this problem together with a psychologist. Although, of course, you can work on yourself and independently, realizing your problem.