Hunger is the natural index the body uses to indicate that it needs more food. When you are hungry, your stomach may “growl”, you may feel empty, you may also have a headache, feel irritable, or fail to concentrate. Most people can wait several hours between meals before they feel hungry, but not everyone.
Nutritionist Oscar Helm has met many people who wonder 'why I am not losing weight'. Although the answer is always individual, one point often comes up, that of the feeling of always being hungry. There are several possible explanations for this feeling, including a diet that does not include enough protein, carbohydrates or fiber, not getting enough sleep, or even dehydration. This article introduces you to the 8 main causes of high and constant hunger.
1.You are not getting enough protein
Eating enough protein is very important in controlling appetite. Protein has appetite suppressant properties that can help you consume fewer calories throughout the day. The protein increases the production of hormones that send signals of fullness and lowers the levels of hormones that send the opposite message. This is why, if you don't eat enough protein, you could be hungry frequently. In addition, those who consume more protein have a greater feeling of fullness, which lasts throughout the day, and has less compulsive thoughts about food.
Many food products are high in protein, so it's not difficult to add enough of it to your diet to whip up one. protein diet tailored. Foods from animal sources, such as meat, poultry, fish and eggs, contain significant amounts of protein. It can also be found in some dairy products, including milk and yogurt, as well as in certain plants such as legumes, nuts, seeds and whole grains.
2.You are not getting enough sleep
Le sommeil est extrêmement important pour votre santé. Dormir est essentiel pour que le cerveau et le système immunitaire puissent fonctionner correctement, et dormir suffisamment permet de réduire le risque de plusieurs maladies chroniques, dont les maladies cardiaques et le cancer. De plus, obtenir un sommeil de qualité est un facteur important de la gestion de l’appétit car il aide à réguler la ghréline, l’hormone de croissance qui stimule l’appétit. Le manque de sommeil augmente le taux de cette hormone et c’est pourquoi vous êtes plus affamés quand vous manquez de sommeil. Passer de bonnes nuits de sommeil permet également de contrôler le taux de leptine, une hormone qui favorise la sensation de satiété. Afin de contrôler la sensation de faim, il est généralement recommandé de dormir au moins huit heures par nuit.
3.You eat too many refined carbohydrates
Refined carbohydrates have been processed and have virtually no fiber, vitamins and minerals. One of the most popular sources of refined carbohydrates is white flour, which is found in many grain-based foods, such as bread and pasta. Food products such as soda, sweets, and prepared foods, which are made up of processed sugars, are generally also included in this group of refined carbohydrate sources.
Etant donné que les glucides raffinés ne possèdent pas de fibres alimentaires, l’organisme les digère très rapidement. C’est l’une des raisons majeures pour lesquelles vous pouvez avoir fréquemment faim si vous mangez beaucoup de glucides raffinés – ils ne favorisent pas le sentiment de satiété alimentaire. De plus, consommer des glucides raffinés peut générer de rapide hausse du taux de sucre dans le sang. La glycémie génère alors de forts niveaux d’insuline, une hormone responsable du transport du sucre dans les cellules. Lorsqu’une quantité importante d’insuline est libérée d’un coup, en réponse à fort taux de sucre dans le sang, l’insuline œuvre pour faire diminuer ce taux, ce qui peut conduire une chute soudaine du taux de glycémie. L’hypoglycémie signale alors à votre organisme qu’il a besoin de plus de nourriture. Vous l’aurez compris, un low carb diet can help you control the feeling of hunger.
To reduce your intake of refined carbohydrates, simply replace them with healthier, whole foods, such as vegetables, fruits, legumes, and whole grains. These food products are still high in carbohydrates but they are also high in fiber, which is very beneficial in controlling the feeling of hunger.
4.Your diet is low in fat and cholesterol
Fat plays an essential role in the feeling of fullness. Part of this is due to its slow gastrointestinal transit time, which means it takes longer to digest and stays in your stomach for longer. In addition, consuming fat could allow the release of several hormones that promote the feeling of fullness. For these reasons, if your diet is low in fat, you may be hungry more frequently.
There are many healthy, high fat food products 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 the subjects of many studies on appetite reduction.
The richest food source of MCTs is coconut oil, while omega 3 fatty acids are mostly found in oily fish, such as salmon, tuna, and mackerel. You can also get omega-3s from plants, such as nuts and flax seeds. Other healthy, high-fat food sources include avocado, olive oil, egg, and 100% yogurt.
5.You are not drinking enough water
Une hydratation appropriée est extrêmement importante pour votre santé globale. Boire suffisamment d’eau a plusieurs bienfaits sur la santé. Entre autres, cela favorise la santé cérébrale et celle du cœur et optimise les performances durant les exercices physiques. De plus, l’eau maintient votre peau et votre système digestif sain. L’eau est aussi rassasiante, et peut donc réduire l’appétit lorsqu’elle est consommée avant les repas. La sensation de soif peut également être erronément interprété comme une sensation de faim. Si vous avez faim, vous pourriez essayer de boire un verre ou deux d’eau afin de découvrir si vous aviez véritablement faim ou si vous aviez soif.
To make sure that you are hydrating properly, just drink water when you are thirsty. Eating foods rich in water, including fruits and vegetables, will also help meet your hydration needs.
6.Your diet is low in fiber
If your diet lacks fiber, you may be hungry more often. Eating plenty of foods high in fiber will help reduce hunger pangs. This is because foods high in fiber slow down the rate at which your stomach empties and take longer to digest than foods low in fiber. In addition, consuming plenty of fiber promotes the release of hormones that reduce appetite and the production of short-chain fatty acids, which affect feelings of fullness.
It is important to note that there are different types of fiber and some are more likely than others to promote feelings of fullness and reduce feelings of hunger. Several studies have found that soluble fiber, that is, fiber that dissolves in water, fills the stomach more than insoluble fiber. Many foods, such as oatmeal, flax seeds, sweet potatoes, oranges and Brussels sprouts, are great sources of soluble fiber.
Not only does a high-fiber diet act as a natural appetite suppressant, it has several other health benefits, such as reducing the risk of heart disease, diabetes and obesity. To make sure you're getting enough fiber, eat a diet high in whole, plant-based foods such as fruits, vegetables, nuts, seeds, legumes, and whole grains.
7. You are distracted when you eat
If you have a very active or even hectic lifestyle, you might be tempted to multitask, even with meals.While it can save you time, having your head elsewhere when eating can be harmful to your health.Not focusing on your plate is associated with increased hunger, increased calorie consumption, and weight gain.The main reason is that this distraction prevents you from realizing how much you are actually consuming and the likelihood that you will miss the signals your body is sending you regarding your satiety is much more important.
8.You get a lot of physical exercise
Individuals who engage in significant physical activity are naturally high calorie burners. This is especially true if you regularly participate in high intensity activities or for long periods of time, such as when training for a marathon.Studies have shown that those who exercise vigorously on a regular basis tend to have a faster metabolism, which means they burn more calories while resting, than those who exercise moderately or have a sedentary lifestyle.Although other studies have shown that physical activity may be beneficial in reducing appetite, it was done at low intensity.
If your physical activity causes you to feel hungry often, you can increase your food intake to meet your needs. However, it is best to increase your intake of nutritious foods, which are high in fiber, protein and healthy fats. Another solution is to reduce the frequency or intensity of your exercise.
It is important to note that this applies especially to athletes and sportspeople who train frequently at high intensity or for long periods of time. If you are active in moderation, you probably don't need to increase your calorie intake.
Here's that concludes this list of the 8 most likely reasons for constant hunger. Note, however, that there are others, such as taking medication, stress, or eating a liquid, not a solid diet. Liquid diets, based on milkshake for example, are relatively common with people wishing to lose weight but as Oscar Helm indicates on his site www.sagessesante.fr, even for this purpose they are far from ideal. If in doubt or if the hunger you feel causes you major problems in everyday life, consult a doctor or nutritionist