It is the feeling of hunger and overeating caused by the body's reaction that wants you to understand that it needs more food and nutrients. When you are hungry, your stomach may "growl" and feel empty, or you may even have headaches and nausea and lose focus.
Many people can Take several hours between meals to avoid feeling hungry. Of course, many others are always hungry and looking for food. If you are in the second group, you may be wondering why you are so hungry. Hunger can occur for a variety of reasons, including a lack of protein, fat or fiber, as well as dehydration and mental health problems and high stress.
In this article, we want to explore this issue and Get to know the common causes of feeling hungry. Then join us to identify these reasons and be able to prevent and control your excessive hunger.
1. You overeat because you do not consume enough protein
Consume enough protein to suppress appetite it's too important. Protein has the property of reducing the feeling of hunger and can help you consume fewer calories during the day. This nutrient helps prevent overeating and the need for food by increasing the production of hormones that send a satiety message to the brain, and lowering levels of hormones that lead to feelings of hunger.
Considering this Actions and Reactions If you do not get enough protein, you will most likely always feel hungry. Researchers have also come to this conclusion through several experiments. They asked 14 overweight men to get 25 percent of their calorie intake from protein for 12 weeks. The group experienced a 50 percent reduction in appetite and desire to eat and overeat compared to those who ate less protein.
In addition, those who received more protein reported During the day, they felt more full and thought less about food and hunger.
Many foods have protein, so you can easily get the protein your body needs with your diet. You can prevent overeating and control your overeating by eating complete meals that are high in protein.
Animal products such as red meat, poultry, eggs and protein-rich fish They are of high quality. This nutrient is also found in abundance in some dairy products such as milk and yogurt. In addition, protein is found in plant sources such as legumes, nuts, seeds, and whole grains.
So keep in mind that protein can control hunger and satiety hormones and curb appetite. From now on, try to eat a balanced diet rich in protein to both control your hunger and overeating, lose weight and stay healthy.
- 14 An excellent source of protein that is not meat!
2. You overeat because you do not get enough sleep and rest at night
Adequate and quality sleep for good It is very important. Sleep is essential for the proper functioning of the brain and immune system, and with adequate sleep and rest you can take the risk of various chronic diseases and even heart disease and cancer.
In addition, getting enough sleep It also plays an important role in controlling appetite. Sleep can help regulate ghrelin; A hormone that affects the appetite. Lack of sleep leads to an increase in ghrelin levels, which is why if you do not get enough rest and sleep, you will feel very hungry.
As they passed, they came to the conclusion that the feeling of hunger had increased much throughout the day. The researchers compared this group with the group that got enough sleep for 8 hours and found that the first group ate 14% larger meals.
Getting enough sleep also helps regulate leptin levels. This hormone affects the feeling of satiety and increases it to prevent overeating.
In order to control and manage your hunger feeling well, you should have at least 8 hours of uninterrupted sleep at night. So, if you are always feeling hungry, check your sleep patterns and hours and see if you get enough sleep. Adjusting the levels of the hormones we mentioned has a significant effect on hunger. So watch your sleep to both prevent overeating and ensure your health and avoid various problems.
- 5 very common sleep disorders and how to treat them
3. You overeat because you consume too much of refined
carbohydrates. They lose their fiber, vitamins and minerals. One of
the most popular sources of refined carbohydrates is white flour,
which is found in many cereal foods, including bread and pasta.
Foods such as soft drinks, candies, and baked goods made with
processed sugars also fall into the category of refined
carbohydrates. It digests and you feel empty. This is exactly why
if you eat a lot of refined carbohydrates, you will always feel
hungry and want more food. This is because these foods can not make
you feel full enough to keep you full for longer.
In addition, eating refined carbohydrates can lead to a rapid rise in blood sugar levels. Be. This also increases insulin levels; The hormone that is responsible for transporting sugar and delivering it to the cells of your body. When your insulin levels rise too high and react to a rise in blood sugar, your blood sugar drops quickly and you experience a sudden drop in blood sugar. This condition is known as hypoglycemia.
Low blood sugar levels tell your body that it needs more food. This is another reason why you may feel hungry and overeating if you have high levels of refined carbohydrates in your diet.
To reduce your intake of refined carbohydrates, you should look for healthy, nutritious foods, including vegetables. Eat fruits, legumes, and whole grains, and avoid sources of refined carbohydrates. These nutrients are also high in carbohydrates, but the good thing is that they are also high in fiber and can easily curb hunger and prevent overeating.
So, remember that refined carbohydrates do not contain fiber. Are and upset your blood sugar balance. Not only can this lead to uncontrolled hunger, but it can also lead to various diseases and weight gain.
- 20 Simple Ways to Include More Fiber in Your Diet
4. You overeat because your diet is low in fat.
Fat plays an important role in keeping you full Plays. This is partly due to its slow response in the gastrointestinal tract; This means that your body needs more time to digest this nutrient and the fat stays in the stomach for a long time. In addition, eating fat can affect the secretion of satiety-enhancing hormones and let your brain know that your stomach is full. Because of this, if your diet does not contain enough fat, you are more likely to feel very hungry and want to eat more meals.
A study of 270 obese adults found that It showed that people on low-fat diets were more likely to crave carbohydrates and high-sugar foods than those on low-carb diets. Apart from this, those who consumed less fat felt more hungry than the other group and were always hungry throughout the day.
There are many foods that are rich in nutrients and fats and you can eat them in Include in your diet enough fat. Studies show that certain types of fats, such as "medium chain triglycerides" and "omega-3 fatty acids," have more satiating properties and can control appetite and overeating.
The richest nutrients in glycerol Medium is coconut oil, and omega-3 fatty acids are also abundant in fatty fish such as salmon, trout, tuna and sardines. You can also get the omega-3 fatty acids you need from plant sources such as walnuts and flaxseed. Other sources of nutrients and fats include avocado, olive oil, eggs and high-fat yogurt.
And you face levels of hunger hormones. So, try to have a balanced diet rich in healthy fats and control your hunger.
- 10 high-fat foods that are very good for your health!
5. You overeat because you do not drink enough water and your body is not hydrated
Drinking enough water for health The overall body is very important. Proper water consumption has several health benefits, including improving brain and heart health and optimizing athletic function. In addition, water can ensure the health of your skin and digestive system.
Water also helps to increase the feeling of satiety, and consuming it before meals can reduce appetite and prevent overeating. One study found that people who drank two cups of water before eating consumed more than 600 kcal less than those who did not drink water.
Because of the role that water plays in increasing satiety, you Lack of water and not keeping your body hydrated You may always feel hungry and crave food. This is why people often confuse feeling thirsty with feeling hungry and go for more meals. If you can stop this false appetite by just drinking a little water.
You should drink water whenever you feel thirsty to fully ensure your body is hydrated. Consuming juicy foods such as fruits and vegetables can also increase the level of body fluids.
So be sure to pay attention to this issue and try to consume enough water throughout the day. Remember not to confuse thirst with hunger, and never quench your thirst with tea, coffee, or sugary drinks.
You overeat because there is no news of fiber in your diet
As mentioned above, fiber It can fill the stomach and if you do not consume it, you will always feel hungry. Excessive consumption of high-fiber foods can control appetite well. These foods reduce the rate of gastric emptying and take longer to digest than low-fiber foods. In addition, high fiber intake results in the secretion of appetite-suppressing hormones and the production of short-chain fatty acids. Has a positive effect; Factors that significantly increase the feeling of satiety.
Of course, you should be aware that fibers come in many forms, and some of them can better help control hunger and satiety. For example, some studies have shown that soluble fiber, which is water-soluble fiber, is more filling than insoluble fiber.
Many different foods, including oats, flaxseed, sweet potatoes, oranges, and so on. Cabbage sprouts are a rich source of soluble fiber. These fiber-rich foods not only help reduce hunger, but also have many health benefits and can reduce the risk of heart disease, diabetes and obesity.
To ensure that fiber If you get enough, your diet should include plenty of plant-based foods such as fruits, vegetables, nuts, seeds, legumes, and whole grains.
So your feeling of extreme hunger may also be due to a lack of fiber. . You should try to include these foods in your diet and stay full of fiber.
- 22 high-fiber foods that you should include in your diet
7. You overeat because you are always distracted by something else while eating
Be busy, you are more likely to eat while distracted. Although eating and doing other things can help you save time, it can be detrimental to your health and can increase your appetite. Increased appetite also leads to more calories and weight gain.
The main reason for this event is that if you are distracted and do not pay attention to your food, you may have no awareness of the amount of food you consume. Do not have. In other words, you do not pay attention to the signals that your stomach is full and you do not notice the feeling of satiety compared to normal conditions and you still feel hungry.
Several studies have shown that people who eat at the same time and do other things They do, they are hungrier and more hungry than those who avoid distractions while eating. For example, in one study, 88 women were asked to do something else while eating or to be quiet and do nothing. Those who did other things at the same time felt less full than those who had six senses of food, and were more likely to crave food and overeating during the day.
Another study found that people who ate lunch had less They were obsessed with playing video games, they were more hungry than those who did not. In addition, in an experiment conducted at the end of the day, those who were playing consumed 48% more food.
Therefore, not focusing on eating can prevent you from feeling full and overeating. Increase. You should try to prevent this from happening. To avoid distractions while eating, you need to practice mindfulness, not watching TV or monitor at the same time, turning off electronic devices, and thinking of nothing but food on a plate. By doing this, you can receive better satiety signals and eat fewer meals.
8. You overeat because you exercise too much
People who exercise regularly burn a lot of calories. This is especially true when you exercise regularly and burn calories or have long-term activities. For example, activities such as intermittent and strenuous exercise or marathon running can put a lot of strain on the body and burn a lot of calories. are; This means that they also burn a lot of calories at rest and need more calories than those who do not exercise at all or have moderate activity.
However, a comprehensive 2014 study of 103 studies And concluded that there was no evidence to show an increase in calorie intake while exercising. Therefore, more research is still needed.
In one study, 10 men were tested for 45 minutes of strenuous exercise, and the researchers found that their overall metabolic rate was higher that day than on any other day. They did not exercise vigorously, an increase of 37 percent. They burned 33% and 15% more calories during the day, respectively.
Although several studies suggest that exercise can suppress appetite and curb binge eating, there is evidence that It shows that professional athletes who are active and long-term are more likely to eat and usually have a higher appetite than non-athletes.
With all of this in mind, you can avoid hunger. You can also go for nutritious foods before exercise to keep your body full and not feel very hungry after exercise. In fact, increasing your intake of satiety foods that are high in fiber, protein, and healthy fats can fuel your body and curb false appetites. Another solution is to reduce your exercise time or reduce the intensity of your activities.
Note that increased exercise-induced hunger typically occurs in athletes who They spend a lot of time exercising or doing high-intensity, long-term exercise. Therefore, if you exercise at a moderate intensity and do not put too much pressure on yourself, you do not need to increase your calorie intake to prevent post-workout hunger.
Therefore, only those who exercise regularly and their bodies They are under pressure, have a high fuel content and have a large appetite. If you are not one of these athletes, you may be hungry and overeating for other reasons. You overeat because you get high calories from beverages
Liquid and solid foods in different ways Affect your appetite. If you eat a lot of liquid foods, such as smoothies, food substitutes, soups, stews, etc., you may still have a high appetite and feel more hungry than when you eat solid foods.
One of the main reasons for this is that liquids normally pass through your stomach and are digested faster than solid foods. In addition, some studies suggest that liquid foods may not have much effect on suppressing hunger hormones compared to solid foods.
Consuming liquid foods also takes less time. .
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: Healthline, Eat This Not That