Hunger is a natural signal our body sends to communicate that it needs food. Most people can go several hours between meals before feeling hungry again, while others feel hungry more often. 

Today, we tell you the reasons that may be behind constant hunger and how to stop feeling hungry all the time.

You are not eating enough protein

Proteins play an important role in appetite control. This nutrient increases the production of hormones that signal satiety and reduces the levels of those that stimulate hunger. Thus, people who do not consume enough protein tend to feel hungry more often, explains Healthline.

Including a protein source at every meal is a simple solution that can prevent excessive hunger. Since there are many foods having high protein, this is a relatively easy task to accomplish.

Animal products, such as red meat, poultry, fish, and eggs, for example, contain high levels of protein. This nutrient is also abundant in some dairy products, as well as in some plant-based foods such as certain legumes, nuts, seeds, and whole grains.

You are not getting enough sleep

A good night’s sleep is essential to keep the body healthy. Getting enough sleep, in addition to helping reduce the risk of various diseases, also allows the body to control appetite.

Sleep helps regulate ghrelin, popularly known as the hunger hormone. Lack of sleep raises ghrelin levels in the body, so you can feel hungrier when you don’t get enough sleep. Sleeping well also allows the body to maintain adequate levels of leptin, a hormone that promotes feelings of fullness.

The amount of daily minimum sleep varies from person to person, but in general, it is recommended to get at least eight hours of uninterrupted sleep each night to keep hunger under control.

You’ve started eatting too many refined carbohydrates

Refined carbohydrates are highly processed foods that are low in fiber, vitamins, and minerals. The low fiber content in these foods allows the body to digest them very quickly. This is one of the main reasons why a person can be hungry frequently if their diet is rich in refined carbohydrates.

In addition, consuming refined carbohydrates causes fluctuations in blood sugar levels, causing them to rise rapidly and, after a short time, fall again. Low blood sugar levels signal the body that it needs more food, another reason why you often feel hungry if you eat too many refined carbohydrates.

One of the most popular sources of refined carbohydrates is white flour, which is found in foods like bread and pasta. Soda, candy, and baked goods are also considered refined carbohydrates. 

To increase satiety levels, it is recommended to replace these foods with other foods rich in nutrients such as vegetables, fruits, legumes and whole grains.

You are following a low-fat diet

Fat plays an essential role in our feeling of fullness. This is due in part to its slow gastrointestinal transit. That is, fats take longer to digest and remain in the stomach for a long period of time.

Also, eating high-fat foods can lead to the release of hormones that promote fullness. Thus, you may feel hungry more often if you eat a low-fat diet.

Some foods that are not only high in fat, but also highly nutritious are fish such as salmon, tuna, and sardines, some plant-based foods, such as walnuts and flax seeds, as well as avocados, eggs, and olive oil.

You don’t drink enough water

Keeping the body properly hydrated is essential to keeping the body generally healthy. Water also has the potential to reduce appetite when consumed before a meal.

Due to the feeling of fullness caused by drinking water, a person may feel hungry frequently if they do not drink enough fluids. What’s more, some people may simply mistake thirst for hunger.

In addition to drinking water frequently, adding water-rich foods to your diet, including fruits and vegetables, is a great way to stay hydrated and satisfied.

You are eating few fibers

The lack of fiber in the diet could be behind the constant hunger. Foods high in fiber take longer to go than those with low levels of this nutrient, thus slowing down the rate of emptying of the stomach. Thus, if your diet is lacking in fiber, you may feel hungry more often.

In addition, the consumption of fibers promotes the release of hormones that reduce appetite and stimulates the production of short-chain fatty acids, which are partially responsible for the feeling of satiety.

There are, however, different types of fiber, and some are better for keeping you full and preventing hunger. Soluble fibers, that is, fibers that dissolve in water, have the ability to fill us more than insoluble fibers. Oatmeal, sweet potatoes, oranges, and Brussels sprouts, for example, are excellent sources of soluble fiber.

You eat while distracted

The pace of life in big cities can often cause people to eat while distracted. Although it can save time to eat while doing something else, like checking email, this habit can be detrimental to the health of the body.

Eating while distracted is associated with increased appetite, higher calorie intake, and therefore weight gain. The main reason for this is that by not paying attention to what they are eating, a person reduces their awareness of how much food they are eating. Habit also prevents you from quickly recognizing the satiety signals sent by the body.

You do a lot of exercise

The regular practice of physical activities is indisputably beneficial for the maintenance of good health. However, individuals who exercise for long periods of time or engage in high intensity activities frequently tend to have a greater appetite and a faster metabolism. Therefore, they may experience frequent hunger.

Eating foods rich in fiber, protein, and healthy fats can help prevent excessive hunger in these cases. A higher calorie intake, however, is advised only in the case of avid athletes. If you exercise moderately, you most likely don’t need to increase your calorie intake.

You consume too much alcohol

Alcoholic beverages can inhibit hormones that reduce appetite, such as leptin. This effect is especially observed when alcohol is consumed before or together with meals. For this reason, you may feel hungry frequently if you drink too much alcohol.

In addition to making you feel hungrier, alcohol also affects the part of the brain that controls judgment and self-control. 

This can lead an individual to eat more, regardless of how hungry they are.

To reduce the effects of alcohol on hunger, it is best to consume it in moderation or avoid it altogether.

You are too stressed

Excess stress can increase your appetite. This is mainly due to the effects it has on cortisol levels, a hormone that promotes hunger and food cravings. Stress increases the levels of this hormone.

Reducing stress levels is not always an easy task, but doing physical exercises and meditation may help you calm down and thus make you hungry less often.

You are on medications

Many medications can have an increased appetite as a side effect. Among the most common drugs that induce appetite are antipsychotics, as well as antidepressants, mood stabilizers, corticosteroids, and anti-seizure medications. Some diabetes control medications can also increase hunger and appetite.

While there is a popular belief that birth control pills have appetite-stimulating properties, this is not supported by solid scientific research.

Be that as it may, if you suspect that your constant hunger is caused by some medication that you need to take, it is recommended to discuss with a doctor about other treatment options. There may be alternative medications that do not cause hunger.

You eat too fast

The speed with which you eat food can influence the feeling of hunger. Fast eaters tend to have a greater appetite and a tendency to overeat, compared to slower eaters. Eating fast can also result in a greater propensity for obesity or being overweight.

This is partly because when you eat too fast you don’t chew your food enough and you are not fully aware of what you are eating, these two things make you feel less than full. Also, eating slowly and chewing well gives your body more time to release hormones against hunger and transmit signals of satiety.

Do you have any medical conditions?

Frequent hunger can be a symptom of illness. It is, for example, a classic sign of diabetes. In this case, it is usually accompanied by other signs including but not limited to excessive thirst, weight loss, and fatigue.

Hyperthyroidism is also associated with increased hunger. This is because it causes an overproduction of thyroid hormones, which promote appetite.

Additionally, excessive hunger could be indicative of some other conditions, such as depression, anxiety, and PMS, in the case of women. If you suspect that the reason for your constant hunger is related to a disease, it is recommended to seek the help of a professional to receive a proper diagnosis and consider treatment options.

You eat too many liquid foods

Solid foods and liquid foods affect appetite in different ways. So if you eat a lot of liquid foods, like smoothies and soups, for example, you may feel hungrier than you would if you ate more solid foods.

One of the main reasons for this is that liquids pass through the stomach more quickly than solid foods. 

Furthermore, scientific evidence suggests that liquid foods do not have as great an impact on suppressing hormones that promote hunger as solid foods.

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