Possible causes of constant hunger and what to do

Feeling constantly hungry can be due to a variety of dietary, lifestyle and medical factors. Some of the possible causes would be,

 

Dietary causes

1. Low fiber intake: Fiber slows digestion and promotes feelings of satiety. A diet deficient in fiber can make you feel hungry more often.

2. Low intake of protein or healthy fats: Protein and fat help regulate appetite by influencing satiety hormones. A deficiency in these nutrients can increase hunger.

3. High intake of refined carbohydrates, such as white bread and sugary foods, are digested quickly, causing spikes and crashes in blood sugar that trigger hunger.

4. Dehydration: Thirst is often confused with hunger.

 

Lifestyle factors

1. Sleep deprivation: Staying up late or sleeping poorly can disrupt hunger-regulating hormones such as ghrelin and leptin, increasing appetite.

2. Chronic stress elevates cortisol levels, which can lead to increased hunger and cravings for high-calorie foods.

3. Excessive exercise or high levels of physical activity can increase caloric needs, leading to increased hunger.

4. Eating behaviors such as eating too quickly or while distracted can prevent the body from recognizing satiety signals.

 

Medical conditions

1. Diabetes: Both type 1 and type 2 diabetes can cause excessive hunger (polyphagia) because of problems with glucose regulation.

2. Hyperthyroidism: Overactive thyroid hormones can increase metabolism and appetite.

3. Hypoglycemia (low blood sugar): This condition can trigger hunger as the body seeks to stabilize blood sugar levels.

4. Other conditions such as pregnancy, depression, or certain medications (for example, steroids or antidepressants) can also increase appetite.

 

If constant hunger persists despite dietary and lifestyle adjustments, it is recommended to consult a healthcare professional to rule out underlying medical problems.

 

How stress can contribute to always being hungry

 

Stress can contribute to feeling hungry all the time due to its effects on hormones, brain activity, and eating behaviors:

 

1. Cortisol and appetite: When you are stressed, your body releases cortisol, a hormone that increases your appetite. Chronic stress can lead to elevated cortisol levels, which stimulates the desire to consume high-fat and high-sugar foods. These foods provide temporary relief by lowering cortisol levels and creating a calming effect, but reinforcing the stress-eating cycle.

 

2. Speaking of the brain’s reward system, stress itself activates it, leading to a preference for “comfort foods” that are high in sugar and fat. The problem is that although these foods temporarily suppress stress responses, they can create long-term changes in brain signals, meaning your body adapts and adopts this habit that promotes overeating.

 

3. Disruption of hunger hormones: Stress affects other hunger-related hormones, such as ghrelin (which increases appetite) and leptin (which signals satiety). Chronic stress can elevate ghrelin levels and reduce leptin sensitivity, making it harder to feel full and increasing the likelihood of overeating.

 

4. Sleep and hunger: Stress often disrupts sleep, which further amplifies hunger. Poor sleep increases ghrelin levels and decreases leptin levels, intensifying feelings of hunger and reducing satiety.

 

Managing stress through healthy coping mechanisms, such as exercise, mindfulness, or a balanced diet, can help break this cycle of stress-induced hunger.  As for diet, you can increase your fiber intake.

 

To increase your fiber intake in a healthy and efficient way to curb constant appetite, consider the following strategies:

 

1. Incorporate high-fiber foods gradually

· Whole Grains: Replace refined grains with whole grains like quinoa and use Konjac or glucomannan.  Use oat bran or wheat germ as a topping for foods such as salads, soups, or yogurt.

· Fruits and vegetables: Aim for at least five servings a day. Eat fruits with edible skin (e.g. apples, pears) and berries.  Explore raw vegetables as a snack (celery, small cucumbers, and radishes).

· Nuts and seeds Eat almonds, chia seeds and flax seeds.

 

2. Optimize meal planning

· Include a source of high-fiber foods at every meal. For example:

· Add beans and vegetables to stews or casseroles.

· Serve meals with a side of salad or roasted vegetables.

 

3. Use fiber to suppress appetite

· Fiber slows digestion, promoting satiety and reducing hunger. Foods such as barley (rich in β-glucan), legumes, and whole grains have been shown to effectively suppress appetite.

· Try international dishes that emphasize legumes and some whole grains.

 

4. Hydration and gradual increase

· Increase your fiber intake slowly to avoid digestive discomfort (e.g., bloating). Drink plenty of water to help the fiber move smoothly through your digestive system.

 

5. Avoid relying too much on supplements

· Focus on various natural sources of fiber instead of supplements or bars for sustained benefits.

 

By adopting these practices, you can effectively increase your daily fiber intake while sustainably curbing your appetite.

 

 

Top Protein Sources That Can Help You Reduce Hunger

 

To effectively reduce constant hunger, incorporating protein-rich foods into your diet is a proven strategy. Protein suppresses hunger by reducing levels of the hunger hormone ghrelin and increasing appetite-reducing hormones such as peptide YY (PYY), GLP-1, and cholecystokinin. Additionally, protein takes longer to digest than carbohydrates, which prolongs feelings of satiety and reduces calorie intake naturally.

 

Top protein sources to control appetite

 

Proteins of animal origin

1. Eggs: A complete source of protein with all essential amino acids, eggs are very filling and rich in nutrients.

2. If you eat lean meats, choose those from grass-fed animals, which are rich in protein and low in fat.

3. Fish: Tuna and salmon are not only rich in protein, but also contain healthy fats that promote satiety.

4. Dairy products: Greek yogurt, cottage cheese, and milk (especially milk fortified with whey protein) help control hunger, especially if consumed for breakfast.

 

 

Proteins of vegetable origin

1. Fermented soy products: Lacto-fermented tofu and tempeh are a good choice for vegetarians as they offer high protein content along with additional nutrients such as isoflavones and probiotics.

2. Quinoa: a complete vegetable protein that also provides fiber to increase the feeling of satiety.

3. Some nuts and seeds like almonds, chia seeds, and hemp seeds provide protein along with healthy fats, though it's important to control portions due to their calorie density.

 

Additional benefits

    • High protein diets can stimulate metabolism through the thermic effect of food or TEF (burning 20-30% of protein calories during digestion) and help maintain lean muscle mass during weight loss.  Check out my article on macronutrients here for a better understanding.

 

• Consuming extra protein at breakfast significantly reduces hunger later in the day, helping to control cravings.

 

Incorporating these protein-rich foods into your diet helps you effectively control constant appetite while promoting overall health and weight control.

 

Would water help control appetite?

 

Consuming water may help control constant hunger by creating a feeling of fullness in the stomach, which signals the brain to curb appetite. Drinking water before meals has been shown to reduce overeating by taking up space in the stomach and promoting proper digestion, which can help regulate calorie intake. Research also suggests that increasing water intake may suppress hunger and food preferences in some people, especially those of normal weight, although its effects on total energy intake are inconsistent.

 

Additionally, replacing high-calorie beverages with water can help reduce caloric intake and contribute to weight management efforts. However, while water can help control appetite and provide hydration, it should not replace meals or be considered a stand-alone solution for controlling hunger.

 

How much water should you drink then?

To feel full and potentially control hunger, drinking 2 cups (16 ounces) of water before each meal is an effective strategy. This amount has been shown to help reduce calorie intake during meals and promote a feeling of satiety.

 

For general hydration, the recommended daily intake of water varies depending on factors such as weight, activity level, and climate. A general guideline is to drink about half your body weight in ounces of water per day (e.g., a 150-pound person 0 75 kg should drink 75 ounces or 2.2 liters). Adjust this amount if you exercise or live in a hot environment by adding extra water to compensate for fluid loss.

 

Constantly feeling hungry can be the result of a combination of physical, emotional and lifestyle factors. From an unbalanced diet to stress and lack of sleep, a variety of circumstances can influence our appetite signals.

Understanding the underlying causes of persistent hunger is key to effectively addressing the problem.

Adopting healthier eating habits, ensuring that the diet is well-balanced in terms of nutrients, and paying attention to emotional and lifestyle factors can be essential to maintaining adequate control over hunger. With a conscious and holistic approach, it is possible to achieve a healthier and more sustainable relationship with food."