Always hungry? 8 reasons for this frequent urge to eat

When you don't get enough sleep, you disrupt your hunger hormones like ghrelin and leptin. Ghrelin is a digestive hormone that stimulates appetite: when it's level increases, your appetite increases. 

Always hungry? 8 reasons for this frequent urge to eat
8 reasons for this frequent urge to eat

It is considered to be the reverse agonist of leptin, a hormone produced by the stomach, which induces satiety: when it's level increases, your appetite decreases.

According to a small study from the University of Chicago, published in the journal Sleep in 2016, the loss of sleep increases the blood levels of a certain chemical secreted by the brain - similar,

You eat too light a lunch

Researchers at the University of Missouri found that women who ate a high-protein breakfast, including sausage and eggs, felt fuller throughout the morning and were less likely to snack.

In addition, the latter ate fewer calories at dinner, compared to women who had consumed less protein for breakfast (or who had skipped the meal altogether).

In this regard, another study, published in the American Journal of Clinical Nutrition in 2013, found that eating a healthy breakfast, especially a breakfast high in protein, reduced brain signals controlling food motivation and reward-oriented eating behavior, especially in young women. “Protein can fight cravings and increase satiety at meals,” says Angela Ginn-Meadow, dietitian and spokesperson for the Maryland Academy of Nutrition and Dietetics.

You only eat foods low in salt and no trans fat

Processed foods that are low in salt and free from trans fats aren't necessarily better for your health: some contain more sugar, salt, and even calories.

You should always include some heart-healthy unsaturated fat in your diet because like protein and fiber, these can help you feel full.

"Different fats mostly trigger satiety hormones," says dietitian and author Cynthia Sass. However, all fats are high in calories, including the healthy fats found in olive oil, nuts, and avocados. It is therefore important that you stick to the recommended servings. The American Heart Association recommends that healthy adults limit fat to 20% to 35% of total daily calories (that's 44 to 78 grams on a 2,000-calorie diet).

You are dehydrated

These hunger pangs may simply be due to a lack of hydration, says Ginn-Meadow. Before having a snack, sip a glass of water and wait a moment to see if your appetite is reduced.

Staying hydrated can help you manage your appetite and weight, according to a study published in the Journal of Human Nutrition and Dietetics in 2016. Scientists at the University of Illinois at Urbana-Champaign have studied the eating habits of more than 18,300 adults and found that the majority of people who increased their water intake by one to three cups per day reduced their intake of saturated fat, sugar, sodium, and cholesterol while reducing their intake of calories (up to 205 calories less per day).

You are stressed

When you're constantly stressed, your cortisol hormone levels stay high, which triggers hunger hormones more often.

“Chronic elevation in cortisol produces glucose, leading to increased blood sugar levels. This rise is also linked to insulin resistance, which increases the risk of type 2 diabetes, ”adds Cynthia Sass. "In this state, when blood sugar is high, but insulin is not working properly, hunger increases because the body mistakenly thinks the cells are starving."

You eat (still) white bread

Whole-grain bread contains more fiber, which makes them more nutritious. They also contain more nutrients and complex carbohydrates - the type that takes longer to digest, so blood sugar rises more slowly and steadily.

Refined grains - white bread, crackers, or white rice, for example - have been stripped of their fiber, which quickly raises blood sugar levels and drops them just as quickly. And this rapid change will reopen your appetite in no time. “Essentially, when your blood sugar drops, it signals a need for fuel, even though calories have just been stored,” explains Cynthia Sass.

A study published in BMC Public Health in 2014 gives another reason to stop consuming white bread. Researchers followed the eating habits and weight of more than 9,200 Spanish university graduates for about five years and found that those who ate only white bread were more likely to be overweight or become obese than those who ate white bread. whole-grain bread.

You wait too long between meals

An interval of four to five hours between meals is ideal. If your time between meals is closer to six hours, try to have a small snack between meals, recommends Ginn-Meadow. “Eating at regular times allows you to better recognize the signals of hunger and satiety. It also allows your body to fully digest carbohydrates and complex proteins, which can help maintain a healthy metabolism, ”she says.

Just make sure your meals are balanced and contain nutrient-dense foods like whole grains, dairy, lean protein, fruits, and vegetables.

Your social networks are filled with photos of food

You scroll through photos of your sister-in-law's awesome macaroons and cupcakes on Instagram. You know she didn't cook them herself, but your stomach is growling all the same ...

According to researchers in a scientific study published in the journal Brain and Cognition in 2016, when we see an attractive image of food on social media, our blood rushes to the parts of the brain associated with taste. So even if you are not physically hungry, your "brain" is hungry!

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