For the most part, hunger has an obvious cause, such as not eating enough or choosing meals that do not contain the right amount of nutrients (Carbohydrates, protein and fat). says D. Enette Larson-Meyer, Professor of Human Nutrition and Director of the Laboratory of Nutrition and Exercise, University of Wyoming.
Other times, however, the reason why you are always hungry is a mystery: your appetite seems to defy explanation and nothing you eat seems to restrain it – but even these hunger sensations have a cause. Read on to find out what's behind it and how to refuel to feel full. 1
Salt stokes your appetite
Yes, it does make you thirsty in the short term, but over time it gets too high a salt intake – but less drink, but to eat more, show recent research. After weeks of high salt diet, participants in studies published in The Journal of Clinical Investigation reported being hungrier. Salt causes the body to save water by producing a compound called urea. This process requires a lot of calories so that you can whet your appetite and you can always feel hungry, explain the authors of the study. Processed foods often contain sodium, so you should eat more of the fresh material. (That is, your doctor may recommend to consume more salt if you have this condition.)
You need vegetables for breakfast
If you start your day on starchy, fast-digesting carbohydrates – like cereal , Waffles or toast "They" wake up "your hunger hormones and make them more active all day, says Brooke Alpert, RDN. This is because these foods cause a blood sugar level, leading to an increase in insulin and cortisol (a hormone that causes heart failure) This up-and-down cycle occurs whenever you consume starchy foods, but research shows that it is most volatile when you use empty stomach To make sure your blood sugar stays stable and you do not have to go hungry all day, Alpert recommends a breakfast with low-starch protein and carbohydrates content such as eggs and vegetables. You should also save bread and cereals for lunch and dinner.
You're On Edge
If anxiety and worry keep you up at night, the lack of sleep can increase your appetite, says Larson-Meyer. In addition, "stress increases the cortisol level, which can increase hunger," she adds. To decompress, try hot yoga. Studies show that training in the heat can prolong the natural appetite-suppressing effect of exercise, while yoga helps to relax. (By the way, here is the reason why you are so hungry on rest days.)
You eat too often
If you feed all day, your hunger hormones will be out of balance, says Alpert, the author of The Diet Detox . "If you eat small bites and do not sit down to real meals, you never really feel hungry or full," she says. "At some point, your appetite sounds are muted and you're always hungry."
Eat every four hours or so instead. Take a meal with protein, fiber and healthy fat three times a day and add good snacks if meals are more than four hours apart. A wise choice: walnuts. Food activates an area of the brain that regulates hunger and cravings, a recent study found.
If we're aimless, we're looking for something exciting, such as B. Essen, says Rachel Herz, Ph. D., the author of Why You Eat What You Eat . And research shows that we are looking for things like chips and chocolate. "If this sounds familiar to you, get on your body and notice real signs of hunger, like a growling stomach," says Herz. "When you eat, focus on the experience and enjoy it." (Learn More: Learn How to Eat Mentally)
The more you do this, the better you can distinguish between physical and emotional hunger, hopefully I realized that you are not hungry all the time .