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Experts explained the reasons for constant hunger

Anna CherkasovaSociety
Experts explained the reasons for constant hunger

The feeling of hunger is a natural signal to a person about the body's need for food. Our body is always waiting for energy to arrive, which we get from food and which is necessary for the proper functioning of our organs. If our diet is properly balanced and meets all our nutrient needs, we can easily go several hours without eating and stick to our planned routine.

However, sometimes the feeling of hunger overtakes us after a short period of time or even accompanies us constantly. This eating disorder is called "polyphagia " by doctors. OBOZREVATEL analyzed the available information and identified possible reasons for the constant desire to eat.

Lack of protein in the diet

As you know, not all foods saturate our bodies equally. For example, protein and carbohydrate intake have different effects on appetite satisfaction. Protein is one of the three most important macronutrients we get from food. It provides the body with the necessary energy, reduces hunger, and allows you to consume fewer calories.

If your diet is not enriched with enough protein, you may not be able to withstand long intervals between meals and may be prone to snacking. For example, a study showed that men who received 25% of their calories from protein for 12 weeks reported a 50% reduction in the desire to eat late at night.

Insufficient water intake

Much has been said about the body's vital need for sufficient fluids. Water is known to promote heart and brain health, as well as moisturize the skin and support the digestive system. In addition, according to scientists, it is quite nutritious and can reduce appetite when consumed before meals.

So, if you don't drink enough, you may feel hungry, which can actually be confused with thirst. Therefore, if you can't get enough, try to increase the amount of fluid you consume daily, and add foods that contain plenty of it, such as vegetables and fruits.

The need for fiber

Eating foods high in fiber helps control hunger because they slow down stomach emptying, take longer to digest, and promote satiety.

Oatmeal, whole grains, flaxseeds, Brussels sprouts, nuts, and legumes are foods that should always be on the menu. Studies have shown that a high-fiber diet not only helps reduce appetite, but also reduces the risk of heart disease, diabetes, and obesity.

Insufficient fat intake

Fat plays a key role in maintaining a feeling of fullness. This is because it takes longer to digest, so it stays in the stomach longer, and also leads to the release of hormones that promote satiety.

For example, the experiment showed that participants who ate a low-fat diet significantly increased their cravings for carbohydrates and high-sugar foods. This suggests that the consumption of healthy fats is essential for satisfying hunger and ensuring the body's proper functioning.

Physical activity

An active lifestyle contributes to health and longevity. However, if you are seriously engaged in sports, your metabolism speeds up and you burn a lot of calories, and you need more energy for new achievements. That is why you may feel very hungry.

To solve the problem, be sure to balance your diet and include the right amount of protein, fiber, and healthy fats, and reconsider the duration and intensity of your workouts.

A large amount of refined foods

Refined foods are usually heavily processed to preserve flavor and extend shelf life and lack fiber, vitamins, and minerals. It's hard to avoid them entirely, but if your diet is full of such foods, you may feel hungry all the time.

This is because processed foods are digested quickly and do not keep you feeling full. At the same time, doctors explain that refined foods can cause sudden spikes in blood sugar. If its level is too high, insulin is released and quickly removes sugar, signaling that the body needs food again. That is why a diet consisting only of processed foods does not satisfy the need for energy and causes hunger.

Inadequate rest

Healthy sleep is essential for the proper functioning of the brain and the body's defenses. Adequate rest produces leptin, a hormone that promotes a feeling of fullness, and controls the level of ghrelin, a hormone that stimulates appetite.

Anexperiment showed that participants who had only one night's sleep reported significant hunger and chose a 14% larger food portion than those who had 8 hours of sleep.

Alcohol abuse

In addition to being harmful to the body, alcohol also contributes to overeating by stimulating appetite. Drinking alcohol increases hunger and impairs the functioning of the part of the brain responsible for self-control.

Thus, scientists say that those who drink alcohol eat 10% more calories during the day. They also tend to eat salty and fatty foods.

Eating culture

Surprisingly enough, it's not just what you eat that matters when it comes to satisfying your hunger, but also how you do it. If you eat on the run or while watching TV, you are distracted and have no control over the quality and quantity of what you eat.

Some studies show that people who eat in silence and avoid external influences get full faster than those who are distracted while eating.

The speed at which you eat can also affect your hunger. Some studies show that people who eat fast have a greater appetite and tend to overeat compared to those who eat slowly.

Chronic stress

Chronic stress can increase appetite. This is due to elevated cortisol levels, which can cause hunger and cravings for food and a tendency to crave sweets.

For example, one study of 350 girls found that participants who were stressed were more likely to overeat and tend to consume large amounts of foods low in nutrients, such as chips or cookies. So if you're constantly hungry, pay attention to your emotional state and try to achieve harmony and calmness.

Certain diseases and medications

Not everyone knows that constant hunger can signal the development of certain diseases. For example, it is one of the symptoms of diabetes mellitus, but the diagnosis is possible only after other clinical examinations.

Hyperthyroidism can also be accompanied by increased hunger. This is due to the excessive production of thyroid hormones that cause appetite.

At the same time, some medications can cause an increased craving for food. These may include anti-allergies, antidepressants, and some diabetes medications. If you have gained weight after taking a certain course of medication, it may be the reason for your constant hunger. Talk to your doctor about adjusting the prescribed treatment.

As you can see, numerous factors influence the natural need for food. So, if you eat and are not satisfied, you should check your body condition and reconsider your lifestyle. A balanced diet, moderate exercise, and harmony with yourself and the world will not only satisfy hunger, but also give you a long and healthy life.

Earlier, OBOZREVATEL reported on clinical trials of an obesity drug. Scientists noted that semaglutide has shown high efficiency in the fight against obesity.

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