If you’ve ever found yourself asking, “Why am I always hungry?” you’re not alone. Hunger is a natural bodily function that tells us when we need to eat. However, sometimes we may feel hungry even when we’ve just eaten. There are many reasons why this might happen. In this blog post, we’ll explain more about this common issue, and explore seven science-backed reasons why you’re always hungry. We’ll also address the most commonly asked questions, and provide practical ways to help you curb those persistent cravings, and prevent your hunger from getting out of control.
What is Hunger?
Hunger is a physiological need for food. It is caused by a decrease in blood sugar levels, which signals to the brain that you need to eat. Hunger is also influenced by other factors, such as hormones, emotions, and the environment.
Why Are You Always Hungry?
There are many reasons why you’re always hungry. We are sharing 7 reasons for hunger, as well as what to do when you’re always hungry and how to stop feeling hungry all the time.
Reason 1: Lack of Sleep
Many of us underestimate the power of a good night’s sleep. When you don’t get enough rest, your body’s hunger-regulating hormones, ghrelin and leptin, get thrown out of balance. Ghrelin, the hunger hormone, increases, while leptin, the fullness hormone, decreases. This leads to increased hunger and potentially poor food choices, and even craving higher calorie foods. In a 6 day study, the impacts of short term sleep deprivation is clear that it increases hunger hormones in both men and women. [1] If we can already see changes within 6 days, can you imagine the long term consequences of lack of sleep on all of our hormones, and metabolic function. Lack of sleep can also contribute to more stress, depression, anxiety and even increased cortisol levels, which perfectly transitions into reason 2.
Reason 2: Stress and Emotional Eating
When it comes to emotional eating this can be a sensitive subject. The reality is when we are stressed out, sad and even happy, we tend to center our lives around food. Stress eating, and binge eating can all be triggered as a way to cope with the stress we experience. And although these habits can feel good in the moment, the aftermath tends to cause even more stress, shame, and guilt. Instead of using eating and food, to calm our stress, it’s crucial for us to find healthy ways to manage stress with hobbies, meditation and exercise. Now aside from the emotional eating that stress can cause. Stress in general can increase levels of cortisol, the stress hormone, which can also stimulate your appetite, and increase feelings of hunger. Chronic stress can also slow down our metabolism and increase our glucose and insulin levels causing more feelings of hunger, and an increased consumption of food. [2]
Reason 3: Dehydration
Thirst can often be confused with hunger. When you’re not adequately hydrated and even mildly dehydrated (1-2%), your body may feel as if it’s hungry when in actuality, you’re just thirsty. This can be especially common if you tend to drink caffeinated beverages more than water because they also tend to dehydrate your body. Stay on top of your water intake to avoid unnecessary snacking and feeling too hungry too quickly. Although most experts recommend to drink water before your meals to feel more full this only gives you a fall sense of fullness which will make you feel hungry again much sooner. Instead try to drink water consistently throughout the day, and not just chugging water at the end of the day.
Reason 4: Inadequate Protein Intake
Protein is an important nutrient for our overall body and cellular health. Protein is incredibly satiating, and can help control hunger. If your meals lack protein, you may find yourself hungry soon after eating. Incorporate whole lean protein sources like chicken, fish, tofu, and beans into your diet. Everyone’s specific protein needs will be different, so it’s not just about eating more protein, it needs to make sense to your lifestyle like working out, and body composition.
Reason 5: Imbalanced Blood Sugar Levels
Consuming high-sugar foods, and drinks, and refined carbohydrates can lead to rapid spikes and crashes in blood sugar levels. Especially when you do not eat a balanced meal. Often times, many people will also drink their calories with high sugar caffeinated beverages. When drinking these drinks, they can cause sudden spikes and crashes in blood sugar, where you feel peckish and need a snack causing you to reach for more simple carbs or processed snacks. It keeps you in a cycle of sugar spikes and drops that cause you to always feel hungry or feel very hungry soon after eating. Choose to eat meals that are composed of protein, complex carbohydrates, vegetables and fruits to stabilize your blood sugar.
Reason 6: Lack of Fiber
Fiber is known to promote fullness, and reduce appetite. If your diet lacks fiber-rich fruits, vegetables, and whole grains, you might experience constant hunger. Make sure to include these foods in your daily meals. As a nutrition coach, I especially recommend trying to add in as many whole vegetables as possible. Because often times, we can sometimes over do it with the whole grains, and fruits, which may actually lead to feeling hungrier faster if there isn’t enough veggies and protein, and if you’re not eating at regular meal times.
Reason 7: Skipping Meals
Contrary to popular belief, skipping meals can lead to increased hunger and overeating later in the day. Eating regular, balanced meals and snacks at the same times, can help maintain stable energy levels and prevent excessive hunger. This is really the most important one because a lot of people will be eating the protein, vegetables, getting the sleep but they don’t have a consistent eating schedule. Without a schedule, this leads back to the cycle of having your sugar levels spiking and dropping through the day, causing you to feel more hunger and cravings. Do your best to eat your meals at the same times every day, and never skip your meals!
Frequently Asked Questions
Q1: What can I do when I’m always hungry?
To curb constant hunger, focus on getting enough quality sleep, managing stress, drinking water, and maintaining a balanced diet with adequate protein and fiber.
Q2: How can I stop feeling hungry all the time?
Staying hydrated, eating regular meals, and choosing nutrient-dense foods can help reduce the frequency of hunger pangs. Try to minimize your intake of high sugary drinks and foods as well as processed simple carbohydrates – these tend to increase feelings of hunger quickly after eating them.
Q3: Are there any hunger-suppressing foods I can include in my diet?
Although, we could give you a list of foods that can help you feel less hungry. There are no foods that truly suppress hunger. The best way is to make sure you incorporate protein, healthy fats, complex carbohydrates and fibrous foods during your meals and snacks.
Q4: Can drinking water help with hunger?
Absolutely! Drinking water throughout the day can curb hunger and cravings. It helps prevent dehydration which can often be mistaken for hunger.
Understanding the science behind constant hunger is the first step in conquering it. By addressing factors like sleep, stress, hydration, and diet, you can regain control over your appetite and make healthier choices. Remember, it’s about nourishing your body, not depriving it. Your health journey is unique, and these tips can help you find what works best for you. Be patient and kind to yourself as you work towards a healthier, happier you.
Sources:
[1] St-Onge MP, O’Keeffe M, Roberts AL, RoyChoudhury A, Laferrère B. Short sleep duration, glucose dysregulation and hormonal regulation of appetite in men and women. Sleep. 2012 Nov 1;35(11):1503-10. doi: 10.5665/sleep.2198. PMID: 23115399; PMCID: PMC3466797. – shows that it does increase hunger throughout the day for both men and women
[2] Hirotsu C, Tufik S, Andersen ML. Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Sci. 2015 Nov;8(3):143-52. doi: 10.1016/j.slsci.2015.09.002. Epub 2015 Sep 28. PMID: 26779321; PMCID: PMC4688585.
