hunger Archives

Do you feel empty all the time? Do you hear your stomach ‘growl’ more than your phone’s notification beep? If you answered yes for these, you may have a feeling that you’re hungry all the time. With all the misconceptions about food and fitness, it can be easy to view hunger as a bad thing. But, the feeling of hunger is as innate as the need for yawn or sleep. It keeps your brain functioning; muscles developing and allows you to gain the energy you need for the day. However, if you find yourself hungry all the time, these may be the reasons,

1. You’re not stocking enough proteins and fibre

We need macronutrients (protein, carbs, and fat) to ensure the proper functioning of the body. While carbohydrates provide energy, protein, fat, and fibre are necessary for sustaining this energy. Reducing the intake of these essential nutrients often leads to hunger. This is why you need to take foods like avocado, eggs, and berries that are rich in protein and fibre to curb your hunger.

2. You are not concentrating when you’re eating

Rushing your meal and eating while walking, eating, or driving makes you distracted while you’re eating. This will make it harder for your body to recognize that you’re full which will either leads to eating less or overeating. Thus, being mindful of what you eat not only makes you feel satiated but also reduces your food cravings.

Read more: How to stop eating junk foods?

3. Your hormones are spiraling

Some hormones in your body can directly or indirectly impact your eating habits. For example, the stress hormone (Cortisol) can trigger your food cravings and can keep you feeling hungry all the time. Also, some hormones related to Menstruation can also cause a temporary increase in appetite and food cravings.

Read more: Control your hunger while dieting

4. Dehydration

To your surprise, most of your hunger feelings are just a sign of dehydration and you’re just thirsty. It is common in people to confuse hunger and thirst. So, if you are feeling hungry immediately after eating or hitting that afternoon slump, or all the time, try drinking a glass of water. This would help you curb your hunger.

5. You are not sleeping enough

Sleep is not only essential for the brain, but also for your stomach. Sleep plays a major role in regulating the hormones in your body that contribute to an increased feeling of hunger. This is why people having short sleep hours have sugar cravings and junk food cravings as soon as they wake up.

The feeling of hunger is different for a different person. Some people can go several hours between meals before feeling hungry again while some feel hungry right after their meal. So next time you’re feeling hungry, it may be due to one of these above reasons.

All those “You must be hungry, eat something” and “Eat and be merry” voices you hear in your head while you’re dieting for weight loss is a clear sign of constant hunger. Whether you are facing a sudden overwhelming desire for chocolate or an extreme hunger that clouds your thinking ability, constant hunger can become a major distraction for your weight loss program. We really need to learn how to control hunger while dieting for appropriate weight loss.

The reason for constant hunger while dieting:

While hunger is certainly an inconvenient feeling, it is not necessarily a result of a bad diet plan for weight loss. The feeling of hunger is innate and basic as of the need to blink or yawn. One of the main reasons why you feel constantly hungry while dieting is that when you reduce your calorie intake for losing weight, you may not eat enough to sustain your biological needs, thus your body automatically tells you to eat more to get the energy to function properly. This is why its difficult to control hunger while dieting.

4 ways on how to control hunger while dieting :

So, if you’re trying to stick to your calorie goal while constant hunger is challenging you on the other end, here are a few ways to help you deal with it.

1. Never forget to hydrate

Most of the time when you feel you’re hungry when on a diet plan, it is highly likely that you’re mistaking thirst for hunger. Staying hydrated throughout the day can help you feel fuller and prevents the feeling of constant hunger. So, whatever diet plan you’re in, always keep a water bottle or calorie-free drinks within your reach and hydrate constantly.

2. Boost volume and fiber.

If you feel constantly hungry for even if you eat well then it is time for you to boost your volume and fiber. Eating high-volume and high-fiber foods throughout the day is a great way to calm your hunger tensions. Choosing leafy greens, starchy vegetables, whole grains, berries, and fiber-rich foods will help you feel full and avoid hunger cravings.

Read more: How to stop eating junk foods?

3. Don’t miss out protein

Protein is one of the essential macronutrients that your body needs to function properly. It not only provides smooth functioning of your body but also makes you feel satisfied and keeps you full for a longer period. Including high-protein foods like eggs, cottage cheese and chicken daily in your diet can help you prevent constant hunger.

4. Eat slow

Eating slower is a great strategy to satisfy your hunger as well as to avoid overeating. Chewing down your food and taking time to eat until you’re comfortably full will tell your brain that you’re satisfied with your meal and thus you will not feel hungry suddenly after. So, slow down your eating and be mindful of your eating practices to quiet your hunger bells for a longer time.

While the road to weight loss is already difficult, constant hunger shouldn’t cause you any more trouble in losing weight and maintaining your fitness. So, next time you’re feeling constant hunger, try following these tips to ease off your hunger cravings.

Read more: Paleo diet for weight loss