Four Tips to Avoid Feeling Hungry All the Time

· February 19, 2018
Feeling hungry all the time is a state that can be caused by bad eating habits, or by a slightly unhealthy lifestyle. Eating certain foods and having better emotional control can help, among other practices

If you recently ate lunch and you still feel hungry, it could be that you’re not adding the necessary ingredients to your diet. How can you avoid feeling hungry all the time? We’ll tell you in this article.

Some reasons why you feel hungry all the time

Surely it has happened that on occasion, after a big lunch, you can only go one hour before you realize that you’re starving again!

Why does this happen?

There are different reasons that could explain it, such as:

1. Dehydration

avoid feeling hungry

Many times we think that we’re hungry, when in reality we are thirsty. This is because dehydration can have the same “symptoms” as appetite.

In any case, the body needs fluids. However, the hypothalamus can distinguish if it needs solids or liquids. Because of this, it “wakes up” the region of the brain that is in charge of both of these sensations.

2. Insomnia

Lack of sleep increases our levels of ghrelin, which makes you feel hungry all the time. Also, insomnia reduces our leptin levels, the hormone that is in charge of making you feel satiated.

When you don’t sleep well enough, it’s also possible that the body is “asking” you for foods to make up for it, like sweets and flour. 

3. Sugar

Sugar

Sweets are not healthy and, for as many calories as they have, they only “fill your stomach” for a little time.

The carbohydrates found in sweets, pastries and cookies cause a spike in blood sugar, which will later fall considerably in terms of the normal level. That is why you’ll want to eat again an hour after eating a pastry, .

4. Stress

Stress levels trigger the production of adrenaline and cortisol, causing the same effects that come with insomnia: that you don’t feel full after eating. These hormones are responsible for increasing your appetite and reducing serotonin, among other things.

This results in the feeling of ravenous hunger, even after lunch or dinner.

5. Diet

Diet

Some of your food habits can also make you feel hungry all the time. For example, if you’re not adding enough protein to your lunch, if you don’t eat enough healthy fats or if you are skipping meals, it’s possible that your stomach is “crying out for food.”

Also, it could be due to the fact that you’re drinking too much alcohol (which dehydrates you), that you’re eating too quickly (your brain doesn’t receive the signal that you are full) or that you’re looking at pictures of food on social media (which increases appetite hormone levels).

Tips to avoid feeling hungry all the time

Understanding the causes of your constant appetite is the first step in facing that feeling of hunger that won’t leave you alone. As we continue, we’ll present some tips that will help you to not feel hungry all the time:

1. Make various healthy meals a day

Make various healthy meals a day

It’s not about eating without control, but about feeding yourself intelligently. Instead of eating a lot three times a day, the healthiest option is to eat 5-6 smaller meals a day.

That means: breakfast, mid morning, lunch, snack, late afternoon and dinner. In the additional meals, you can choose fruit, yogurt with granola, or a smoothie, among other options.

2. Eat a good breakfast

The first meal of the day should be solid and keep your appetite satiated for many hours. So, it isn’t a good idea to drink your coffee while you’re doing your makeup, changing your clothes or on your way to the office. Take your time to eat breakfast as you should. 

Plus, the menu should contain protein, healthy fats and carbohydrates. That way, you will avoid insulin spikes in the blood and you will have energy from the start of the day.

For example, you can have scrambled eggs (protein) for breakfast, a cup of yogurt or milk, fruit or a piece of whole wheat bread (carbohydrates) with olive oil, avocado or nuts (healthy fats).

3. Increase your fiber intake

Increase your fiber intake

Another strategy to not feel hungry all the time is to increase your fiber consumption. Fiber is a very important nutrient that helps us feel satisfied longer and with the necessary energy to face the day.

To get the daily amount (20 g of fiber), you can eat two pieces of fruit, two portions of vegetables, rice, bread or wheat pasta.

4. Drink green tea

Green tea is a tea with many properties that help you avoid the feeling of constant hunger, in addition to being able to burn fats. And if you drink it hot, your stomach will feel satiated. If you choose to drink it cold, it will help eliminate dehydration, which can be confused with hunger.

It’s ideal for mid-morning or late afternoon, accompanied by a handful of nuts or seeds!