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Always want to eat


14 Reasons Why You’re Always Hungry

Hunger is your body’s natural cue that it needs more food.

When you’re hungry, your stomach may “growl” and feel empty, or you may get a headache, feel irritable, or be unable to concentrate.

Most people can go several hours between meals before feeling hungry again, though this isn’t the case for everyone.

There are several possible explanations for this, including a diet that lacks protein, fat, or fiber, as well as excessive stress or dehydration.

This article discusses 14 reasons for excessive hunger.

Consuming enough protein is important for appetite control.

Protein has hunger-reducing properties that may help you automatically consume fewer calories during the day. It works by increasing the production of hormones that signal fullness and reducing the levels of hormones that stimulate hunger (1, 2, 3, 4).

Due to these effects, you may feel hungry frequently if you’re not eating enough protein.

In one study, 14 men with excess weight who consumed 25% of their calories from protein for 12 weeks experienced a 50% reduction in their desire for late-night snacking, compared with a group that consumed less protein (5).

Additionally, those with a higher protein intake reported greater fullness throughout the day and fewer obsessive thoughts about food (5).

Many different foods are high in protein, so it’s not difficult to get enough of it through your diet. Including a source of protein in every meal can help prevent excessive hunger.

Animal products, such as meat, poultry, fish, and eggs, contain high amounts of protein.

This nutrient is also found in some dairy products, including milk and yogurt, as well as a few plant-based foods like legumes, nuts, seeds, and whole grains.

Summary

Protein plays an important role in appetite control by regulating your hunger hormones. For this reason, you may feel hungry frequently if you don’t eat enough of it.

Getting adequate sleep is extremely important for your health.

Sleep is required for the proper functioning of your brain and immune system, and getting enough of it is associated with a lower risk of several chronic illnesses, including heart disease and cancer (6).

Additionally, sleeping enough is a factor in appetite control, as it helps regulate ghrelin, the appetite-stimulating hormone. Lack of sleep leads to higher ghrelin levels, which is why you may feel hungrier when you are sleep deprived (7, 8).

In one study, 15 people who were sleep deprived for only 1 night reported being significantly more hungry and chose 14% larger portion sizes, compared with a group that slept for 8 hours (9).

Getting enough sleep also helps ensure adequate levels of leptin, a hormone that promotes feelings of fullness (7, 8).

To keep your hunger levels well managed, it’s generally recommended to get at least 8 hours of uninterrupted sleep each night.

Summary

Sleep deprivation is known to cause fluctuations in your hunger hormone levels and may leave you feeling hungry more frequently.

Refined carbs have been highly processed and stripped of their fiber, vitamins, and minerals.

One of the most popular sources of refined carbs is white flour, which is found in many grain-based foods like bread and pasta. Foods like soda, candy, and baked goods, which are made with processed sugars, are also considered to be refined carbs.

Since refined carbs lack filling fiber, your body digests them very quickly. This is a major reason why you may be hungry frequently if you eat a lot of refined carbs, as they do not promote significant feelings of fullness (10).

Furthermore, eating refined carbs may lead to rapid spikes in your blood sugar. This leads to increased levels of insulin, a hormone responsible for transporting sugar into your cells (10, 11).

When a lot of insulin is released at once in response to high blood sugar, it quickly removes sugar from your blood, which may lead to a sudden drop in blood sugar levels, a condition known as hypoglycemia (10, 11).

Low blood sugar levels signal your body that it needs more food, which is another reason why you may feel hungry often if refined carbs are a regular part of your diet (10).

To reduce your refined carb intake, simply replace them with nutrient-rich, whole foods like vegetables, fruit, legumes, and whole grains. These foods are still high in carbs, but they are rich in fiber, which helps keep hunger well managed (12).

Summary

Refined carbs lack fiber and cause blood sugar fluctuations, which are the primary reasons why eating too many of them may leave you feeling hungry.

Fat plays a key role in keeping you full.

This is partly due to its slow gastrointestinal transit time, meaning that it takes longer for you to digest and remains in your stomach for a long period. Additionally, eating fat may lead to the release of various fullness-promoting hormones (13, 14, 15).

For these reasons, you may feel frequent hunger if your diet is low in fat.

One study including 270 adults with obesity found that those who followed a low fat diet had significant increases in cravings for carbs and preferences for high-sugar foods, compared with a group that consumed a low carb diet (16).

Furthermore, those in the low fat group reported more feelings of hunger than the group that followed a low carb eating pattern (16).

There are many nutrient-dense, high fat foods that you can include in your diet to increase your fat intake. Certain types of fats, such as medium-chain triglycerides (MCTs) and omega-3 fatty acids, have been studied the most for their ability to reduce appetite (17, 18, 19, 20).

The richest food source of MCT is coconut oil, while omega-3 fatty acids are found in fatty fish like salmon, tuna, and sardines. You can also get omega-3s from plant-based foods, such as walnuts and flaxseeds.

Other sources of nutrient-rich, high fat foods include avocados, olive oil, eggs, and full fat yogurt.

Summary

You may feel hungry often if you don’t eat enough fat. That’s because fat plays a role in slowing digestion and increasing the production of fullness-promoting hormones.

Proper hydration is incredibly important for your overall health.

Drinking enough water has several health benefits, including promoting brain and heart health and optimizing exercise performance. Additionally, water keeps your skin and digestive system healthy (21).

Water is also quite filling and has the potential to reduce appetite when consumed before meals (22, 23).

In one study, 14 people who drank 2 cups of water before a meal ate almost 600 fewer calories than those who didn’t drink any water (24).

Due to water’s role in keeping you full, you may find that you feel hungry frequently if you’re not drinking enough of it.

Feelings of thirst can be mistaken for feelings of hunger. If you’re always hungry, it may help to drink a glass or two of water to find out if you’re just thirsty (23).

To ensure you’re properly hydrated, simply drink water when you feel thirsty. Eating lots of water-rich foods, including fruits and vegetables, will also contribute to your hydration needs (25).

Summary

You may always be hungry if you’re not drinking enough water. That’s because it has appetite-reducing properties. Additionally, you may be mistaking feelings of thirst for feelings of hunger.

If your diet lacks fiber, you may feel hungry frequently.

Consuming lots of high fiber foods helps keep hunger well managed. High fiber foods slow your stomach’s emptying rate and take longer to digest than low fiber foods (12, 26).

Additionally, a high fiber intake influences the release of appetite-reducing hormones and the production of short-chain fatty acids, which have been shown to have fullness-promoting effects (12).

It’s important to note that there are different types of fiber, and some are better than others at keeping you full and preventing hunger. Several studies have found that soluble fiber, or fiber that dissolves in water, is more filling than insoluble fiber (27, 28, 29).

Many different foods, such as oatmeal, flaxseeds, sweet potatoes, oranges, and Brussels sprouts, are excellent sources of soluble fiber.

Not only does a high fiber diet help reduce hunger, but it’s also associated with several other health benefits, such as a reduced risk of heart disease, diabetes, and obesity (30).

To ensure you’re getting enough fiber, opt for a diet that’s rich in whole, plant-based foods, such as fruits, vegetables, nuts, seeds, legumes, and whole grains.

Summary

If your diet lacks fiber, you may find that you are always hungry. This is because fiber plays a role in reducing your appetite and keeping you full.

If you live a busy lifestyle, you may often eat while you are distracted.

Although it may save you time, distracted eating can be detrimental to your health. It’s associated with greater appetite, increased calorie intake, and weight gain (31).

The primary reason for this is because distracted eating reduces your awareness of how much you’re consuming. It prevents you from recognizing your body’s fullness signals as efficiently as when you’re not distracted (31).

Several studies have shown that those who engage in distracted eating are hungrier than those who avoid distractions during mealtimes (31).

In one study, 88 women were instructed to eat either while distracted or sitting in silence. Those who were distracted were less full and had a significantly greater desire to eat more throughout the day, compared with the non-distracted eaters (32).

Another study found that people who distracted themselves with a computer game during lunch were less full than those who did not play the game. Additionally, the distracted eaters consumed 48% more food in a test that occurred later that day (33).

To avoid distracted eating, you can try practicing mindfulness, minimizing screen time, and silencing your electronic devices. This will allow you to sit down and taste your food, helping you better recognize your body’s fullness signals.

Summary

Distracted eating may be a reason why you are always hungry, as it makes it difficult for you to recognize feelings of fullness.

Individuals who exercise frequently burn a lot of calories.

This is especially true if you regularly participate in high-intensity exercise or engage in physical activity for long durations, such as in marathon training.

Research has shown that those who exercise vigorously on a regular basis tend to have a faster metabolism, which means that they burn more calories at rest than those who exercise moderately or live sedentary lifestyles (34, 35).

More recently, however, a 2014 systematic review of 103 studies found no consistent evidence to support increased energy intake during exercise. Additional randomized studies are needed (36).

In one study, 10 men who engaged in a vigorous 45-minute workout increased their overall metabolic rate by 37% for the day, compared with another day when they did not exercise (37).

Another study found that women who exercised at a high intensity every day for 16 days burned 33% more calories throughout the day than a group that did not exercise and 15% more calories than moderate exercisers. The results were similar for men (38).

Although several studies have shown exercise to be beneficial for suppressing appetite, there is some evidence that vigorous, long-term exercisers tend to have greater appetites than those who do not exercise (39, 40, 41, 42).

You can prevent excessive hunger from exercise simply by eating more to fuel your workouts. It is most helpful to increase your intake of filling foods that are high in fiber, protein, and healthy fats.

Another solution is to cut back on the time you spend exercising or reduce the intensity of your workouts.

It’s important to note that this mostly applies to those who are avid athletes and work out frequently at a high intensity or for long periods. If you exercise moderately, you probably don’t need to increase your calorie intake.

Summary

Individuals who regularly exercise at a high intensity or for long durations tend to have greater appetites and faster metabolisms. Thus, they may experience frequent hunger.

Alcohol is well known for its appetite-stimulating effects (43).

Studies have shown that alcohol may inhibit hormones that reduce appetite, such as leptin, especially when it is consumed before or with meals. For this reason, you may feel hungry often if you drink too much alcohol (43, 44, 45).

In one study, 12 men who drank 1.5 ounces (40 mL) of alcohol before lunch ended up consuming 300 more calories at the meal than a group that drank only 0.3 ounces (10 mL) (46).

Additionally, those who drank more alcohol ate 10% more calories throughout the entire day, compared with the group that drank less. They were also more likely to consume high amounts of high fat and salty foods (46).

Another study found that 26 people who drank 1 ounce (30 mL) of alcohol with a meal consumed 30% more calories, compared with a group that avoided alcohol (47).

Alcohol may not only make you hungrier, but it also impairs the part of your brain that controls judgment and self-control. This may lead you to eat more, regardless of how hungry you are (44).

To reduce the hunger-inducing effects of alcohol, it’s best to consume it moderately or avoid it completely (48).

Summary

Drinking too much alcohol may cause you to feel hungry frequently due to its role in decreasing the production of hormones that promote fullness.

Liquid and solid foods affect your appetite in different ways.

If you consume a lot of liquid foods, such as smoothies, meal replacement shakes, and soups, you may be hungrier more often than you would be if you ate more solid foods.

One major reason for this is that liquids pass through your stomach more quickly than solid foods do (49, 50).

Furthermore, some studies suggest that liquid foods do not have as great of an impact on the suppression of hunger-promoting hormones, compared with solid foods (49, 51).

Eating liquid foods also tends to take less time than eating solid foods. This may lead you to want to eat more, only because your brain hasn’t had enough time to process fullness signals (52).

In one study, people who consumed a liquid snack reported less fullness and more feelings of hunger than those who consumed a solid snack. They also consumed 400 more calories throughout the day than the solid-snack group (51).

To prevent frequent hunger, it may help to focus on incorporating more solid, whole foods into your diet.

Summary

Liquid foods do not have the same effects on keeping you full and satisfied as solid foods do. For this reason, you may feel hungry frequently if liquids are a major part of your diet.

Excess stress is known to increase appetite.

This is mostly due to its effects on increasing levels of cortisol, a hormone that has been shown to promote hunger and food cravings. For this reason, you might find that you are always hungry if you experience frequent stress (53, 54, 55, 56).

In one study, 59 women who were exposed to stress consumed more calories throughout the day and ate significantly sweeter foods than women who were not stressed (55).

Another study compared the eating habits of 350 young girls. Those with higher stress levels were more likely to overeat than those with lower levels of stress. The girls with high stress levels also reported higher intakes of low-nutrient snacks like chips and cookies (57).

Many strategies can help you reduce your stress levels. Some options include exercise and deep breathing (58, 59).

Summary

Excessive stress is a reason why you may be hungry frequently, given its ability to increase cortisol levels in the body.

Several medications may increase your appetite as a side effect.

The most common appetite-inducing medications include antipsychotics, such as clozapine and olanzapine, as well as antidepressants, mood stabilizers, corticosteroids, and antiseizure drugs (60, 61, 62, 63).

Additionally, some diabetes medications, such as insulin, insulin secretagogues, and thiazolidinediones, are known to increase your hunger and appetite (64).

There is also some anecdotal evidence that birth control pills have appetite-stimulating properties, but this is not supported by strong scientific research.

If you suspect that medications are the cause of your frequent hunger, it may help to talk with your doctor about other treatment options. There may be alternative medications that don’t make you hungry.

Summary

Certain medications cause increased appetite as a side effect. In turn, they may cause you to experience frequent hunger.

The rate at which you eat may play a role in how hungry you are.

Several studies have shown that fast eaters have greater appetites and a tendency to overeat at meals, compared with slow eaters. They are also more likely to have obesity or excess weight (65, 66, 67, 68).

In one study involving 30 women, fast eaters consumed 10% more calories at a meal and reported significantly less fullness, compared with slow eaters (69).

Another study compared the effects of eating rates in those with diabetes. Those who ate a meal slowly became full more quickly and reported less hunger 30 minutes after the meal, compared with fast eaters (70).

These effects are partly due to the lack of chewing and reduced awareness that occur when you eat too fast, both of which are necessary to alleviate feelings of hunger (71, 72, 73).

Additionally, eating slowly and chewing thoroughly gives your body and brain more time to release anti-hunger hormones and convey fullness signals (71, 74).

These techniques are a part of mindful eating.

If you are hungry frequently, it may help to eat more slowly. You can do this by:

  • taking a few deep breaths before meals
  • putting your fork down between bites
  • increasing the extent to which you chew your food
Summary

Eating too quickly doesn’t allow your body enough time to recognize fullness, which may promote excessive hunger.

Frequent hunger may be a symptom of disease.

First, frequent hunger is a classic sign of diabetes. It occurs as a result of extremely high blood sugar levels and is typically accompanied by other symptoms, including excessive thirst, weight loss, and fatigue (75).

Hyperthyroidism, a condition characterized by an overactive thyroid, is also associated with increased hunger. This is because it causes excess production of thyroid hormones, which are known to promote appetite (76, 77).

Hypoglycemia, or low blood sugar levels, may also increase your hunger levels. Your blood sugar levels may fall if you haven’t eaten for a while, an effect that may be exacerbated by a diet high in refined carbs and sugar (78).

However, hypoglycemia is also associated with medical conditions, such as type 2 diabetes, hyperthyroidism, and kidney failure, among others (79, 80, 81).

Additionally, excessive hunger is often a symptom of a few other conditions, such as depression, anxiety, and premenstrual syndrome (55, 82).

If you suspect that you may have one of these conditions, it’s important to talk with your doctor to receive a proper diagnosis and discuss treatment options.

Summary

Excessive hunger is a symptom of a few specific medical conditions, which should be ruled out if you are frequently hungry.

Excessive hunger is a sign that your body needs more food.

It’s often a result of imbalanced hunger hormones, which may occur for a variety of reasons, including inadequate diet and certain lifestyle habits.

You may feel hungry frequently if your diet lacks protein, fiber, or fat, all of which promote fullness and reduce appetite. Extreme hunger is also a sign of inadequate sleep and chronic stress.

Additionally, certain medications and illnesses are known to cause frequent hunger.

If you feel hungry often, it may be beneficial to assess your diet and lifestyle to determine if there are changes you can make to help you feel more full.

Your hunger could also be a sign that you are not eating enough, which can be solved by simply increasing your food intake.

In case you’re eating too quickly or distracted at mealtimes, you can also practice mindful eating, which aims to minimize distractions, increase your focus, and slow your chewing to help you realize when you’re full.

8 Reasons You’re Always Hungry – Cleveland Clinic

Your stomach is growling in the middle of a Zoom meeting — again. While using mute may keep others from hearing your hunger pains, it can be frustrating to feel hungry all the time.

Being constantly hungry can be caused by lack of protein, fiber and fat in your diet. Not getting enough sleep or being stressed can also affect your appetite. Registered dietitian Julia Zumpano, RD, talks about why you may constantly feel hungry and how certain foods can help you feel full for longer.

Why you’re feeling hungry all the time

Hunger typically sets in after two hours from the last time you’ve eaten a meal.

“You’re actually feeling physical signs of hunger, so your stomach is growling, your energy is dropping,” says Zumpano. “You might also feel a little low on energy, maybe jittery.”

On the other hand, emotional hunger doesn’t show any physical signs. This is when you might have cravings for certain foods. Zumpano estimates that about 90% of us engage in emotional eating.

“If you’re saying, ‘I want chocolate. I want a bag of chips,’ that’s not hunger,” says Zumpano. “Usually, you’re searching for food and food doesn’t satisfy because you’re feeding an emotional hunger.”

You’re not eating enough protein

Protein is one of the three macronutrients your body needs (carbohydrates and fats being the other two) to give you energy. When used together in a meal, they can help fuel your body and keep you feeling full.

For example, a meal heavy on carbs will cause your sugar to spike and then decrease leading to hunger.

“When you include protein with a complex carbohydrate, it slows down the rate of glucose. This means you’ll have a gradual increase and then a gradual decrease, which makes you feel more settled and satisfied,” says Zumpano.

And think beyond meat when looking for protein to add to your meals. Vegetables, dairy products like yogurt, milk and cheese, eggs, fish, beans, tofu, seeds and nuts all have protein.

You’re not sleeping well

If you’re not getting the recommended seven to nine hours of sleep a day, it can lead to weight gain. Sleep helps regulate ghrelin, an appetite-stimulating hormone. Not getting enough sleep increases gherlin, leading you to feel hungry when you’re actually in need of sleep.

“Sleep is ideal to get your body system to heal and regenerate,” says Zumpano. “So if you can’t get sleep throughout the night, taking a short nap or even just resting your body can help.”

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You’re eating refined carbs

Watch out for foods made with refined carbs like white flour or white rice (and yes, foods like candy and baked goods contain refined carbs).

Those ingredients have been processed and lose many of their nutrients and fiber. Eating too many refined carbs doesn’t leave you feeling full for long. In fact, it spikes your blood sugar and then when it drops, you’re hungry again.

“We tend to crave carbs and sugar because every time we have a little bit, our energy level rises. So when you’re tired, you’re using your food to create energy as opposed to your natural sources of energy,” says Zumpano.

Your diet is low in fat

Adding foods that are high in omega-3 fatty acids like salmon, tuna, sardines, walnuts or flaxseed can help with your appetite.

But if you’re lacking healthy fat in your diet, it can lead to craving carbs and foods high in sugar. So consider that balance of what you eat — it all goes back to needing those three macronutrients to feel full and satisfied.

“Those macronutrients are designed so that we need all three,” says Zumpano. “It’s just slightly increasing your healthy fats to the point where you feel that level of satiety. ”

Your diet needs more fiber

Fiber is so good for so many reasons. But when it comes to hunger, look for foods high in fiber like fruits, vegetables, lentils, beans and oats to help release appetite-reducing hormones.

“Fiber expands in your belly,” says Zumpano. “It stimulates that feeling of being full earlier.”

You’re eating while distracted

Popping open a bag of chips while bingeing Netflix may sound like an ideal Friday night for some but try to be more mindful of how much food you’re consuming while following plot lines.

“Mindless eating is when you don’t realize what and how much you’re eating,” says Zumpano. “You know in your subconscious that you did eat, but it’s almost like discounting that meal. Your brain doesn’t register that you’ve eaten.”

To avoid mindless eating, portion control is essential. Zumpano suggests portioning out the appropriate amount of snacks before watching TV, driving or even scrolling on your phone.

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You’re not drinking enough water

Many of us feel like we’re hungry when in fact we’re just thirsty. But before you slug down that fourth cup of coffee, consider that your large caramel latte with whipped cream is dehydrating you (not to mention adding unnecessary calories).

On the other hand, drinking water throughout the day will keep you hydrated and potentially stave off hunger.

“You could be thirsty and not understand the difference,” says Zumpano. “It’s recommended that you drink 64 ounces of water per day.”

You’re stressed

A lot of us will turn to food when we’re stressed out — reaching for that bag of cookies when we’re up against a deadline instead of dealing with the source of our emotions.

“Find a means to relieve the stress without using food to do it,” suggests Zumpano. “Find something you enjoy and if you become stressed in the middle of your day, step away from your desk for five minutes, go outside, get some fresh air.”

She also suggests using deep breathing or box breathing to naturally calm yourself. Even taking a hot bath, painting your nails, reading or knitting can help alleviate stress.

“You don’t want to ignore the emotion, but you want to resolve it with something other than food,” Zumpano says.

Is it OK to always be hungry?

Your body relies on food for energy, so it’s normal to feel hungry if you don’t eat for a few hours.

But if hunger is something you deal with on a regular basis, some people might benefit from eating every two to three hours and then having a small snack — and by snack, Zumpano means foods like a boiled egg with a cheese stick, whole-grain, low-salt crackers with cheese or an apple with peanut butter.

“Look for whole food options that have complete carbs, fiber and protein,” she says.

Why you constantly want to eat, even after eating: how to remove the feeling of hunger and reduce appetite - June 6, 2021

Lifestyle Vitaly Kalistratov / Network of city portals

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And how to get rid of them.

To make a decision about how to deal with the constant feeling of hunger, you first need to understand: where did it come from? There can be two global reasons: physiology and pathology. If this happened suddenly against the background of complete well-being and for no apparent reason, then first of all you need to see a doctor (and read the text on the way to a specialist).

“There are different types of pathologies,” says nutritionist Irina Borodina. - This can, for example, insulin resistance, impaired carbohydrate metabolism, high stomach acidity, thyrotoxicosis of the thyroid gland (a disease associated with excessive production of thyroid hormones, manifested by tachycardia, weight loss, tremor, excessive sweating, impaired attention, memory impairment. - Note ), hyperinsulinemia. These are sure pathological reasons that the patient is constantly hungry. But in general, you need to understand and evaluate other clinical symptoms, how much you want to eat.

Irina Borodina — dietitian, candidate of sciences, therapist of the 1st category.

Five main causes of constant hunger Infographics: Vitaly Kalistratov / Network of city portals

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When you have decided on the source of your brutal appetite, look at the ranking of the causes of constant hunger, and then we will tell you what to do about it.

In some cases, you yourself will be able to understand what to do and how to eliminate the symptoms. Starving due to alcoholism? Quit drinking. Diseases? Go to the doctor. Let's take a closer look at the rest.

Nutritional imbalance in terms of BJU is the first and main reason that a person does not eat enough. When the body lacks either proteins, or fats, or carbohydrates in the diet, it provokes a person to supplement in order to get the missing one.

— Strange as it may seem, this is especially true for carbohydrates, — nutritionist Inna Zorina says. “People are very concerned about whether they have enough protein, but usually there is just an overabundance of protein in the diet. But carbohydrates are not enough. This is the main source of energy, and we need it not just to move - the body needs it for internal processes, for the work of cells, and a lot of energy is needed. The body directs it to its own work, and a person no longer has enough energy for some movements, and he experiences chronic fatigue or weakness. He constantly wants something, he himself does not know what, and asks himself the question: “Why would he eat this?” This just means that the body is missing something.

Inna Zorina — dietician-nutritionist, weight correction coach, healthy nutrition specialist.

It is also important to remember that all carbohydrates in a row are also not healthy. Fast ones (cookies, sweets, etc.) usually do not carry any function. This is the rapid absorption of glucose and the same rapid splitting, the rapid rise in blood sugar and the same rapid decline. That is, the cells do not have time to get what they need. In addition, fast carbohydrates are often deposited in adipose tissue, and a person experiences a feeling of hunger again after a short time. And above all, I want something sweet again. Meanwhile, complex carbohydrates are still lacking in the body. In this case, you first need to balance the diet and focus on complex carbohydrates.

“Another question is how to calculate the correct balance of BJU,” says Irina Zorina. - This topic is more complex. There are a lot of formulas on how to calculate BJU for yourself. This can be in the public domain, and everyone can easily calculate for themselves how many calories are needed per day to reduce, maintain or gain weight, to balance BJU. You can do it yourself. One option is the popular Harris-Benedict formula.

If a person lacks complex carbohydrates, then during the day his body will exhaust the energy resource, and by the evening he will want to compensate for it. Roughly speaking, if you didn’t eat porridge in the morning or in the afternoon (and this is the main source of complex carbohydrates), then wait for the zhor by the evening.

“Eating carbohydrates in the evening is extremely undesirable,” says Inna Zorina. - Because in the evening the pancreas reduces its activity, insulin is produced in smaller quantities. In the evening it is better to eat proteins and vegetables. Therefore, here is a simple tip: to avoid such a feeling of hunger, please start the morning with porridge. Any one you like. Semolina is, of course, high-calorie, but sometimes you can eat it. And better different porridges: today oatmeal, tomorrow buckwheat, the day after tomorrow millet - whatever you like. This does not mean that eggs or cottage cheese cannot be eaten for breakfast. Can. But the priority of breakfast should be with cereals. Then the feeling of hunger will decrease absolutely.

In fact, stress affects each person differently. Someone on this background completely loses their appetite. But most often we still hear about stressful jams. In this case, we instinctively want to raise the emotional background, and few people find a better remedy than sweets (that same ill-fated serotonin). And if we are unable to eliminate stressful situations from our lives, then experts advise learning to work with them differently: for example, listen to music, meditate, watch a movie - find what calms you best, but let this activity be away from refrigerator.

In the end, you can learn how to properly seize stress, and for this there are at least five practical recipes.

Oddly enough, we still have a hard time distinguishing between what we want to eat or drink. And take thirst for hunger. In many ways, the eating habits that our grandmothers and mothers taught us are to blame.

— For example, when a child runs into the street, comes home, asks his mother for a drink, and she says - don’t drink, now we’ll sit down, otherwise you’ll get drunk and you won’t want to eat, - says Inna Zorina.

“This is how our mothers accidentally wean us from drinking water, and subsequently we confuse thirst with hunger”

Inna Zorina, nutritionist-nutritionist

Nutritionists advise drinking water between meals and 15–20 minutes before meals.

- You should drink only warm water, because cold water, on the contrary, can provoke an increase in appetite, - says Irina Borodina. Or green tea. It actually discourages appetite for some, fills the stomach. The receptors tell the brain that there is something in the stomach, and this can kill the appetite. But coffee on an empty stomach is better not to drink. Often this, on the contrary, provokes a surge in appetite. Therefore, many who skip breakfast and get by with a cup of coffee, then during the day they want to eat all the time.

This is partly due to the point about malnutrition. In this case, your feeling of hunger is affected by the total amount of food. Let's say you're busy at work and eat only twice a day - in the morning and in the evening. For these couple of tricks, you will eat a maximum of a kilogram of food. Much less than the daily allowance.

— For example, for a woman, the approximate norm of food is 1.5–2 kilograms of food per day, of any food, — says Inna Zorina. - You did not reach the norm, you did not get the right amount of calories, proteins, fats and carbohydrates.

“For those who work with abnormal food intake, when it’s not always possible to eat, you need to stock up on at least fitness bars.” he will support you,” the nutritionist continues. - There are BJU, and calories, and your body will receive a source of all nutrients and begin to process them. The feeling of hunger will subside for a while. It’s not that you won’t get hungry until the evening, but you won’t eat so much at dinner.

If all of the above is not about you, but the feeling of hunger is your faithful companion, most likely you should consult a doctor. Especially if you are experiencing these symptoms.

If you have these symptoms, it's time to contact a specialistInfographics: Vitaly Kalistratov / Network of city portals

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— In rare cases, in the elderly it may be associated with dementia, says Irina Borodina. - When they do not understand, they confuse hunger and satiety. A lot of reasons. If this happened suddenly, and you can’t explain the hunger in any way, and along the way some other incomprehensible symptoms have gone, then it’s better to resolve the issue through a nutritionist or endocrinologist. You need to contact at least a therapist to diagnose these symptoms.

If you're serious about curbing your cravings, it doesn't hurt to know what foods can get in the way. First of all, do not eat fruit on an empty stomach. Some of them increase appetite by default. For example, fresh apples. They are best eaten between meals. It is also worth reducing the consumption of sugar and simple carbohydrates, increasing the amount of fiber - due to vegetables and cereals.

The first step to recovery is to close the fridgeCollage: Vitaly Kalistratov / City Portal NetworkThe five main causes of constant hungerInfographic: Vitaly Kalistratov / City Portal NetworkIf you have these symptoms, it's time to turn to specialistsInfographic: Vitaly Kalistratov / City Portal Network

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13 reasons why you are always hungry

Constant hunger has unexpected causes.

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1. Stress

Hormones are to blame for everything. Adrenaline, which is released into the blood during severe stress, dulls hunger. But cortisol, which also always accompanies stress, especially long-term stress, blocks the “anti-starvation” effect of adrenaline, and we are ready to chew everything that comes to hand. When cortisol levels drop, you don't want to eat again.

2. Thirst

Rajarshi MITRA / Flickr.com

We have difficulty distinguishing between what we want to eat or drink. And since food also contains moisture, it seems to us that our needs are partially satisfied. Try drinking first and then eating after a few minutes. Maybe you don't want to eat. And if you want, then you will not move.

3. Blood sugar surge

If you snack on sweets or donuts, the hormone insulin enters the blood to process glucose. It breaks down carbohydrates for energy or storage. But if you eat carbohydrate-rich foods, too much insulin will be released. So much so that the amount of sugar in the blood will drop dramatically and you will feel hungry.

4. Diabetes

This is an insulin related disease. You may be eating enough, but your body is not converting food into energy because in diabetes, there is not enough insulin or it can't do the job. Additional symptoms: thirst, weakness, frequent desire to go to the toilet.

5. Low blood sugar

Shelby Bell / Flickr.com

Hypoglycemia is a condition where the body does not have enough fuel. It can appear due to the wrong medication for diabetes or the wrong diet, when you eat irregularly, or if you have a high load and lack of carbohydrates in your diet. If your diet is okay, see your doctor. You may have to measure your blood sugar levels and look for a disease that provokes hunger.

6. Pregnancy

Sometimes it happens that in the early stages of pregnancy, when there are no other signs, women's appetite increases. If there is a reason to think about pregnancy, just take a test.

7. Eating at speed

Eat and even snack slowly so that the body has time to realize when you are full. The sugar level should change, the stomach should fill up. This takes time, plus the brain needs to be aware of all the changes. Eat slower and you'll be less hungry.

8. Smells and pictures

Ref54 / Flickr.com

The feeling of hunger is not always caused by the needs of the body. Sometimes we succumb to tricks: we will see something tasty or we will smell something, so we are more likely to get a dose of pleasure from food. If you are hungry all the time, maybe you should go to the kitchen less often and surf on cooking websites?

9. Wrong food

Even meals from the same product affect the feeling of satiety in different ways. For example, after a portion of boiled potatoes, you do not want to eat for a long time, and after a portion of french fries, hunger picks up faster.

10. Emotions

It's not just stress that makes your feet go to the refrigerator. Sometimes we eat boredom, sadness, depression. Maybe it's all about the constant bad mood? Instead of eating, try to do another pleasant thing, but rather figure out why you can’t be happy. The psychologist will help.

11. Overactive Thyroid

Vincent Brassinne / Flickr.com

Let's say you're nervous, upset, and hungry all the time. And there seems to be no reason. Then go to the endocrinologist: perhaps thyroid hormones are to blame for everything. Then you need to be treated or have surgery.

12.

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