Why am I hungry all the time and how can I fix it?

November 26, 2022November 30, 2022 Stephen PaulNUTRITION & FOOD

Some people have the annoying impression of having an insatiable appetite. An apparent hunger that pushes them to snack all day. But is this irrepressible urge to put something in one’s mouth really the manifestation of hunger? How to reclaim your feelings of hunger and satiety?

Index

What is hunger?

Hunger is asensation that appears after a certain amount of time without eating, and that causes the person (or animal) to look for food. It meets physiological criteria (need for energy via calorie absorption) and intervenes according to a well-established metabolic chemistry: elevation of ghrelin (known as the “hunger hormone”), low blood sugar. External signals can also trigger it, such as vision and the smell of food. In general, hunger is accompanied by physical signals that varyaccording to its intensity and according to the individual: hollow in the stomach, gurgling, yawning, low energy, slight feeling of nausea, chills.

Hunger is often confused withsatiety. The latter is defined asa physiological and psychological state of satiation and well-being. It occurs when hunger is satisfied and the individual feels a sense of ease.

What are the reasons for constant hunger?

1- Poorly composed meals

Thecomposition of the plateplays an essential role in satiation. If the diet is unbalanced, and does not contain its quota of vegetables (fiber), proteins, quality fats and carbohydrates, there is a good chance that hunger will reappear a few hours after the meal. It is also important toeat in good quantities, otherwise you will be hungry again, very quickly.

In addition, if theglycemic index ofthe food absorbed is high, insulin will increase, resulting in hypoglycemia two hours after absorption, and the reappearance of hunger. For information, foods with a high GI are fastsugars(sweets, sodas, cakes), potatoes and refined cereals (pasta, white bread, rice). Also, it is important to choose complex carbohydrates with low GI (fruits, whole grains, legumes, dried fruits) to prepare satiating meals.

Certain additivespresent in junk food are also responsible for disturbing hunger. This is for example the case of glutamate (E620), a flavor enhancer which has the particularity of arousing the appetite. Also, foods containing glutamate do not cut hunger but on the contrary make you want to eat more.

Finally, Dehydrationcan lead to a feeling of hunger. In fact, thirst and hunger are regulated in the same way, by the same brain area (at the level of the hypothalamus). Also, it sometimes happens that thirst is confused with hunger. To overcome this phenomenon, regular hydration is sufficient.

2- Insufficient sleep

Sleeping well is essential to staying healthy. GoalSleep also has an impact on hunger, for two main reasons:

Lack of sleep disrupts the secretion of ghrelin and Leptin, the, the hormones responsible for hunger and satiety. In loss of energy, the body will secrete more ghrelin (increased hunger) and less leptin (loss of the feeling of satiety).
Nights that are too short lead to an increase in cortisol, nicknamed the stress hormone. It is the release of this hormone that allows us to wake up in the morning. If we are tired, the body will produce more cortisol, to keep us awake. However, high cortisol levels lead to increased hunger and a penchant for sweet and unsatiating foods.

3- Irregular meals

The biological clock has an effect on hunger: when you eat meals at regular times, you tend to feel hungry occasionally and you are naturally less inclined to snack bartag. Goalif you eat irregularly , without respecting fixed schedules, or even if you sometimes skip meals, the feeling of hunger is totally thwartedtag. Also, an irregular rhythm often leads to food cravings and urges, with an irrepressible craving for sweet and fatty foods.

4- Unfavorable conditions

Meals taken in a hurry, on the go, while working or watching television are not recommended.

The attention deficit does not make it possible to become fully aware of the quantities absorbed and therefore disturbs the feelings of hunger and satiety.
Social media, especially Food Photos , and TV cooking shows increase our appetitestag. A recent study has actually proven that the mere sight of an appetizing dish stimulates the appetite. Ghrelin levels rise after visual stimulation with food images⁽¹⁾
A meal taken too quickly, without chewing well, alters the feelings of hunger and satiety. The brain does not realize that the stomach is full, and hunger is still present, when the body has received enough food.

5- Hungry or want to eat?

A distinction must be made between physical hunger and emotional hungertag. Because too often, we think we are hungry but it is the head that dictates the way forward. We do not eat just to feed ourselves, but to:

To deceive boredom , in which case food becomes a way of compensating for a lack of occupation.
Satisfy his gluttony .
Fill an emotional void . We are then in the context of an eating disorder, which requires the greatest attention.
Calm stress .

These situations are relatively common, yet they are false hungerstag. We act more according to desires, even impulses. The important thing is to keep a check on these situations and to ask yourself the question “am I really hungry”, before swallowing food.

How to stop being hungry all the time?

1- Understand what hunger is

First of all, it is essential to reconnect with your bodily sensationstag. One must understand what hunger and satiety are and cause physically. To do this, it is important to listen to your body:

Do not eat until you are hungry.
If you feel a drop in energy and a slight hollowness in your stomach, know that these are physiological signals of hunger.
Satiety cannot appear without hunger.
The feeling of satiety occurs from 20 minutes after the start of food absorption.
It results in a feeling of satiation, without heaviness, with a feeling of well-being. “Happy and sated”, one might say.
Hunger and the urge to eat are two different things. identifying this difference makes it possible to better control one’s food urges.

2- Eat better

The quality of food intakeplays a key role in hunger. An “ideal” and anti-craving meal should include all types of food, to meet physical and psychological needs.

If you are always hungry, focus on satiating Foods , such as foods rich in Fiber and Protein (meat, fish, eggs).
A meal must always include proteins, lipids, carbohydrates, so as not to leave the body hungry. The ideal plate must therefore be made up of half vegetables, a quarter of proteins and the remaining quarter of carbohydrates.
The fat, when of good quality, is a vector of taste. Choose “first cold pressed” vegetable oils, such as olive oil, but also nuts and avocado.
Pleasure must also Bepart of it, because without it, there is no satiety. If this pleasure is a square of chocolate at the end of the meal, nothing prevents you from eating it!

3- Eat in peace

To avoid feeling cravings all day long, it is essential to take your meals at fixed times, in a calm and relaxed atmosphere. The time dedicated to the meal must also be sufficient. Also:

It is important to have 3 to 4 meals a day : breakfast, lunch, snack (because a healthy snack is not snacking), dinner.
Meals should be taken away from screens, seated, and if possible with the phone turned off .
A meal should last an average of 30 minutes : this is the time needed to relax, enjoy the present moment and feel satiety.
Take Breaks between each bite and take the time to ChewWell. You will digest better and identify satiety more easily. In addition, chewing allows you to fully savor the taste of food.

4- Master your emotions

As previously mentioned, there are two types of hunger: true, physiological hunger, and “psychological hunger”, which is more akin to adesire to eattag. This desire must be understood and analyzed, by asking simple questions:

Am I really hungry?
Why do I want to eat?

By answering them sincerely, we better understand their behaviors, and we are better able to modify them.

If you eat because you are stressed, find ways to avoid stressful situations or ease your anxiety: meditation, deep breathing, yoga, sports practice… So many ways to find peace.
If you’re eating because you You’re Bored, find interests that appeal to you and address that boredom. Call a friend, read, walk. The false hunger will subside almost immediately.
If you eat on impulse, to fill a void or soothe discomfort, you may be prone to a TCA. Contact your doctor to discuss this.
If you eat because you’re tired, make sure you get enough and restful sleep. Give yourself time to rest. Cravings should subside.

Stephen Paul

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Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.