Have you been feeling constantly hungry lately even if it's not mealtime yet? Have you been frequenting your kitchen to look for something to munch on?
In an article from pop culture and lifestyle information site Parade, Registered Dietitian-Nutritionist and Nutrition Communications Consultant Jamie Lee McIntyre MS RDN at JamieLeeRDN.com said, there are many circumstances "that can increase the sensation of hunger" in many people.
She also explains that when she begins working with her clients and they start complaining about being constantly hungry, she reviews and evaluates their food log, typically noting "lack of fiber and protein" during meals.
The actual physical hunger, McIntyre elaborates, "comes on gradually and can be satisfied with good-for-your foods" such as apple or cheese stick, among others.
Meanwhile, emotional hunger usually occurs abruptly and appears only to be satisfied with particular foods, when cravings for sugary and fatty foods "come into play," she continues.
5 Causes of Constant Hunger
One research the NDP Group conducted in 2020 showed that consuming snack food has "increased by eight percent during the pandemic."
If you can relate and you've been into this thing for almost a year now, you might be wondering already why you're always hungry.
Here, the said information site recommends 5 of the possible reasons you and most people are constantly hungry.
1. You Have a Poorly Balanced Diet
According to the US Department of Health and Human Services, roughly 75 percent of the population has an eating pattern that's "low in vegetables, fruits, dairy, and oils."
Meaning, these people are not getting the nutrition they need. A diet that has meals or snacks that are not consistent and not well-balanced can we're not getting the nutrition we need. "A diet with meals or snacks that are inconsistent and poorly balanced can stimulate appetite.
2. You're Not Eating Adequately
McIntyre explained, all too frequently, she comes to find her client deliberately undereating for weight loss purposes, "only to gain weight."
The expert added, one may feel that skimping on or skipping meals in the entire day is a good practice to cut down on the intake of calories; however, if he cuts excessively, his blood sugar drops. In response, his body then produces and is circulating more hunger hormones to drive you to search for and eat food that will re-establish homeostasis and stabilize the blood sugar levels.
3. You are Dehydrated
When we're hungry, we're actually might be thirsty. Diet and nutrition experts say bodily hints for thirst can emulate hunger.
McIntyre said, therefore, it is essential to stay properly hydrated throughout the day when attempting to control your appetite.
The expert offers her clients this advice of drinking anywhere between eight and 16 ounces of water prior to each meal and snack during the day on top of the fluid intake both between and within meals.
4. You Lack Physical Exercise
If you have not been exercising regularly, you might find yourself hungrier than usual. According to gastroenterologist Matthew Bechtold, MD, from the University of Missouri Health Care, "hunger is a way that your body" is striving to attain balance.
He added, "exercise burns calories. However, some evidence presents that aerobic workout may reduce appetite; the exact tool is not entirely understood.
It is suggested to work by direct interaction with "hunger hormones or indirect interaction with dopamine or mood mechanisms."
People who lack exercise are not getting this added advantage of hunger suppression. To address this, Bechtold recommends considering a workout routine.
5. You're Stress-Eating
Indeed, stress eating is undoubtedly a real thing, and it is something that a lot of people have dealt with, specifically during this global health crisis.
The science behind stress-eating, explained Dr. Bechtold, saying that long-term stress leads to the release of hormone cortisol from the adrenal glands.
Cortisol is stimulating the metabolism of fats and carbs in our body for immediate energy. By doing this, the expert said, insulin is released, as well. This combination leads to an increased appetite to maintain blood sugar levels.
Lastly, Bechtold said eating could increase dopamine, which is perceived to be part of the reward mechanism that exists in the brain and activates good feelings to fight stress.
However, those good feelings don't last, and the high from stress eating takes place instantly. Instead, recommended McIntyre, we should be more comfortable with stress instead of looking for some cookies to eat.
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