ad

8 Reasons Why You Are Always Hungry



Is your stomach insatiable and do you feel hungry all the time? Do you have an appetite again just a while after eating? We wield some of the main reasons behind your ravenous hunger.

Quiet, having a tapeworm is one of the least likely options for which you feel hungry all the time. However, spending too much time on Instagram, neglecting your sleep hygiene or not choosing the foods that make up your diet are some factors of your uncontrolled appetite.

8 reasons why you are hungry all the time

  • You go to bed very late and sleep little: If you sleep poorly and in a disorderly way, your circadian cycles are altered and with them, the hunger hormones. That is, it increases ghrelin while leptin - which contributes to the feeling of satiety - sinks. In addition, little sleep leads to increased blood levels of a chemical that makes eating more pleasant, according to a small study by the University of Chicago published in the journal Sleep in 2016.
  • Don't eat breakfast or breakfast badly: Researchers at the University of Missouri found that women who ate a protein-rich breakfast felt less hungry and fuller throughout the morning, and even ate fewer calories at lunch, compared to those who ate they skipped breakfast or based on simple carbohydrates. Other research published in the American Journal of Clinical Nutrition in 2013 showed that a healthy breakfast, especially a high-protein one, reduces brain signals that control food motivation and reward-driven behavior. In short, they can fight cravings and increase satiety.
  • You lack fats: Of course, you do well to avoid processed foods, saturated versions and trans fats, but healthy fats are an essential macronutrient in your diet. Similar to protein and fiber, it can also help you feel full, as they slow stomach emptying and trigger the release of satiety-linked hormones. In this way, it increases the consumption of olive oil, nuts, seeds or avocados. The American Heart Association recommends that healthy adults limit fat to 20 to 35% of total daily calories (or 44 to 78 grams for a 2,000-calorie diet).
  • You need to drink more water: The hunger pangs often do not point to appetite, but indicate that you are thirsty. When you experience a craving try to drink a glass of water before and perceive the sensations of your body. Staying hydrated can also help you control 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 studied the eating habits of more than 18,300 adults and found that most of the people who increased their daily water intake by one, two or three cups reduced up to 205 calories per day, and reduced their consumption of saturated fat, sugar, sodium and cholesterol.
  • You are exposed to permanent stress: High levels of the hormone cortisol trigger hunger hormones, in addition to producing glucose and increasing insulin resistance - and thus, an increased risk of type 2 diabetes. When blood glucose is high but insulin does not work normally, hunger increases, because the body thinks the cells are starving. Try the following relaxation and meditation techniques.
  • You eat white bread (and other simple carbohydrates): What are you waiting for to switch to complex carbohydrates? They contain more fiber, more nutrient richness, slow absorption and healthier. Opt for pasta, bread or brown rice. A study published in BMC Public Health in 2014 and that tracked the eating habits and weight of more than 9,200 Spanish university graduates for an average of five years, revealed that those who ate only white bread were more likely to be overweight or obese than those They favored whole wheat bread.
  • You wait too much between meals: Four to five hours apart is the right thing. If it will be closer to six hours, you should have a healthy piscolabis on hand. Eating on time allows you to better recognize hunger and satiety signals, as well as completely digest complex carbohydrates and proteins, which improves your metabolism. Your meals should be balanced with nutrient-rich foods such as whole grains, fruits and vegetables, dairy and lean proteins.
  • Your social networks are full of photos of food: A scientific review published in the journal Brain and Cognition in 2016 suggests that when we see an attractive image of food on social networks, blood rushes to the parts of our brain associated with taste. In this way, we want to eat even if we don't feel physical hunger.