Hungry and hangry are two feelings that many people - including moi - experience very very often. If you are one of these people and you are not sure what to do to avoid this constant feeling of hunger you are experiencing then this is for you!
Below are 4 reasons you are hungry ALL the time.
1. You are not eating enough protein and fibre.
We need all of the macronutrients (protein, carbs and fat) for different reasons, and not all calories will have the same impact on satiety. Carbohydrates are great for providing quick energy, protein, fat and fibre are important for sustaining that energy. Research found that high-protein snacks led to reduced hunger and kept participants fuller for longer. Generally, foods high in protein and fibre are best to keep us full because of the breakdown and release of nutrients from these foods.
2. You are not eating enough.
Oh how common this is. Overeating is common, but so is under-eating and just like with overeating you probably don't realise you are doing it. You may feel constantly hungry if you’re not eating enough to sustain your biological needs. True hunger is a sign from the body that it needs more energy to function, and it doesn’t always have to be a growling or rumbling stomach. Hunger can also manifest as fatigue, the inability to concentrate, feeling dizzy or always thinking about food. Try tuning into your body’s natural hunger - cues - listen to your body - and consult with a professional who can help review your diet and lifestyle and come up with a plan to meet your needs.
3. You are distracted when eating.
How many meals do you eat while being fully present? I mean a meal where you are sat at a table enjoying every bite, not in a hurry, not scrolling down Instagram, not watching Netflix, etc. When you are meals are rushed or not focused then your body has a hard time recognising fullness. In a study comparing distracted eaters to non-distracted ones, the non-distracted participants reported a reduction in their desire to finish their entire plate of food. In contrast, distracted participants maintained a desire to eat everything on their plate, which may be a contributing factor to overeating. Not only can mindful eating help you feel satiated, but it has also been linked to reduced food cravings and emotional eating.
4. You are not sleeping enough.
Sleep helps regulate hormones, which can contribute to increased feelings of hunger. Short sleep duration causes levels of grehlin - a hormone that stimulates hunger - to rise. That means when you’re short on sleep you’re more likely to feel hungrier and crave sugary foods. Focus on creating healthy sleep habits including avoiding alcohol and heavy dinners before bed and leaving gadgets like your phone or laptop in another room.
If you need help with analysing and understanding your lifestyle and eating habits and learn to make better ones just email me: firstname.lastname@example.org
Happy Healthy Living,