Do you feel hungry all the time? Are you still thinking about food after eating your meal? If you don’t know why we have made a list of 8 common reasons why you are still hungry.
1. You’re Eating Too Many Refined Carbs
If you are eating too many refined carbs, like white bread, pasta, rice, and processed sugars, you are probably hungry all the time. Refined carbs are low in fiber, which your body digests easily. This leads to a rapid spike in your blood sugar, followed by a sudden drop. As a result, your body sends signals to your brain for more food.
To reduce refined carb intake, you need to switch out white bread, pasta, or rice for whole foods like multigrain or rye bread, brown rice, oats, or quinoa.
2. You’re Not Drinking Enough Water
Dehydration may also lead to hunger. If you are not drinking enough water, you can still feel hungry throughout the day. Water can potentially reduce appetite when consumed before meals because it is quite filling.
Your body can confuse thirst for hunger so take a sip of water before you reach for something to eat. Try to drink 8-10 glasses of water a day for optimal hydration.
3. You’re Not Eating Enough Protein
Proteins keep you full, which helps to control appetite. According to a study, higher protein intakes improved appetite control and satiety in overweight/obese men during energy-restricted weight loss.
Don’t forget to add protein to every meal. For example, add eggs, cheese, or milk to your breakfast, and chicken, meat, fish, or yogurt to your lunch or dinner.
4. You Eat Too Fast
Are you eating your meal in less than 20 minutes? If so, this may be the reason why you are still hungry. Several studies showed that foods that are eaten quickly lead to high food intake and low satiating effects.
If you eat slowly and chew fully, your body has enough time to send the fullness signals to the brain. As a result, this will make you feel full and can stop you from overeating. Try to finish your food in 20-25 minutes, take a few deep breaths before meals, put your fork down between bites, and increase the time of chewing.
5. You Are Bored
Do you find yourself in front of the refrigerator while you are at home? This happens to many of us because of boredom, not because of hunger. According to a study, results showed that boredom was associated with high energy intake, as well as the consumption of higher quantities of fats, carbs, and protein.
So the next time you’re bored, try to do something else other than heading to the refrigerator!
6. You’re Not Sleeping Enough
Getting seven to nine hours of sleep per night is very important for your health. Sleep is a factor of appetite control. If you’re not getting enough sleep, this may be why you’re not feeling full most of the time.
When you don’t get enough sleep, your levels of leptin, a hormone that promotes feeling full, fall., This situation also increases the ghrelin hormone, which boosts appetite.
7. You’re Not Eating Enough Fiber
If your diet is low in fiber, you may feel hungry frequently. High fiber foods take a longer time to digest, which helps keep your hunger under control.
Add high fiber foods like grains, vegetables, and fruits to your diet. They are excellent sources of fiber.
8. You Eat While Distracted
We now live in a fast-paced and busy world, which causes us to be multi-tasking people. This leads us to eat while distracted. When we are distracted, we often lose sight of how much food we are eating. We completely ignore the signals that our bodies send out.
To avoid distracted eating, minimize screen time, and shut down your electronic devices. This will help you recognize when your body tells you that it’s full.
The Bottom Line
You may feel hungry frequently if your diet is high in refined carbs but low in protein, fiber, or fat, which promote fullness and reduce appetite. If you feel hungry often, you may need to change your diet and lifestyle. Also, if you're eating too fast or while distracted, try to slow down and focus on your plate. This will help you realize when you are full.