Hunger is the body’s natural cue that it needs more food.
When you’re hungry, your stomach may “growl” and feel empty, or you may get a headache, feel irritable, or be unable to concentrate.
Most people can go several hours between meals before feeling hungry again, though this isn’t the case for everyone.
There are several possible explanations for this, including a diet that lacks protein, fat, or fiber, as well as excessive stress or dehydration.
This article discusses reasons for excessive hunger (as seen on www.healthline.com)
1. You’re not eating enough protein
Consuming enough protein is important for appetite control.
Protein has hunger-reducing properties that may help you automatically consume fewer calories during the day. It works by increasing the production of hormones that signal fullness and reducing the levels of hormones that stimulate hunger.
Due to these effects, you may feel hungry frequently if you’re not eating enough protein.
2. You’re not sleeping enough
Getting adequate sleep is extremely important for your health.
Sleep is required for the proper functioning of your brain and immune system, and getting enough of it is associated with a lower risk of several chronic illnesses, including heart disease and cancer.
To keep your hunger levels under control, it’s generally recommended to get at least 8 hours of uninterrupted sleep each night
3. You’re not drinking enough water
Drinking enough water has several health benefits, including promoting brain and heart health and optimizing exercise performance. Additionally, water keeps your skin and digestive system healthy. Water is also quite filling and has the potential to reduce appetite when consumed before meals.
Feelings of thirst can be mistaken for feelings of hunger. If you’re always hungry, it may help to drink a glass or two of water to find out if you are just thirsty.
To ensure you’re properly hydrated, simply drink water when you feel thirsty. Eating lots of water-rich foods, including fruits and vegetables, will also contribute to your hydration needs.
4. Your diet lacks fiber
Consuming lots of high-fiber foods helps keep hunger under control. High-fiber foods slow your stomach’s emptying rate and take longer to digest than low-fiber foods. Additionally, a high fiber intake influences the release of appetite-reducing hormones and the production of short-chain fatty acids, which have been shown to have fullness-promoting effects
Many different foods, such as oatmeal, sweet potatoes and oranges, are excellent sources of soluble fiber.
Not only does a high-fiber diet help reduce hunger, but it’s also associated with several other health benefits, such as a reduced risk of heart disease, diabetes, and obesity
5. You drink your calories
Liquid and solid foods affect your appetite in different ways.
If you consume a lot of liquid foods, such as smoothies, meal replacement shakes, and soups, you may be hungrier more often than you would be if you ate more solid foods.
One major reason for this is that liquids pass through your stomach more quickly than solid foods do
Eating liquid foods also tends to take less time than eating solid foods. This may lead you to want to eat more, only because your brain hasn’t had enough time to process fullness signals
Remember, excessive hunger is a sign that your body needs more food.
You may feel hungry frequently if your diet lacks protein, fiber, or fat, all of which promote fullness and reduce appetite. Extreme hunger is also a sign of inadequate sleep and chronic stress.
If you feel hungry often, it may be beneficial to assess your diet and lifestyle to determine if there are changes you can make to help you feel more full.
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