Nutrition

Why Do I Always Feel Hungry – 5 Reasons Why

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Do you always feel hungry even after you finish eating a big meal ? Well there has to be a reason to why you clicked on this article. So if you feel like you’re just constantly thinking about your next meal then here are 5 reasons as to why your belly’s been growling and solutions on how you can prevent it from happening again.

You Don’t Eat Enough Fibre

When it comes to you feeling hungry not having enough fibre in your diet is probably one of the biggest reasons as to why you just can’t seem to get full. To keep it simple fibre will help you feel fuller for longer so that you eat less. Here’s a table on how much fibre you should aim for depending on your age:

Age (Years) Recommended Intake Of Fibre
2-5 15g Per Day
5-11 20g Per Day
11-16 25g Per Day
17 and Over 30g Per Day

As long as you eat the recommended intake of fibre for your age you should start to feel much fuller inbetween your meals.

You’re Dehydrated

It’s very common that mild dehydration is often mistaken for hunger. When you’re dehydrated your hypothalamus (a part of your brain) often confuses thirst for hunger which leads you to grabbing a snack when you really need a bottle of water. To prevent dehydration make sure you get at least 3 litres (for women) – 4 litres (for men) of water in during the day and if you workout then you should be drinking even more.

water

Drinking enough water can do a lot to help with your hunger cravings because it creates a feeling of fullness. This is because when you consume water your stomach expands which sends a signal to your brain that you’re full.

You’re Stressed Out

Being stressed out will increase your production of adrenaline and cortisol, when these hormones are elevated it tricks your body into thinking it’s under attack and needs energy. This could increase your appetite by ten folds so that you feel like your always hungry.

stress

Stress comes in all sizes and the best way to deal with it is to be grateful for the things you have in life. Think about how good you have it no matter what it is that your stressing about because your living in one of the richest countries in the world, where you don’t have to worry about things like war, shelter or food. Remember be grateful and you’ll be a much happier human being with no hunger cravings.

You Don’t Eat Enough Protein

High protein diets have been proven to give you a higher satiety which allows you to feel less hungry even if your eating in a caloric deficit. Just aim for 0.9 grams of protein for every pound of body weight if your looking to maintain your weight, but if you’re cutting (losing weight)  then you should increase this to 1.2 grams of protein for every pound of body weight.

high protein foods

You’re Not Getting Enough Sleep

If you’re not getting at least 7-8 hours of sleep a night then it’s inevitable that your going to feel more hungry. This is because sleep deprivation has been shown to increase your levels of ghrelin which stimulates appetite and decrease your levels of leptin which is a hormone that makes you feel full.

sleeping tiger

If you make sure that you get at least 7 hours of sleep every night then it’s guaranteed you’ll get your hunger hormones back in check.

Hopefully, you’re now able to realise why your always hungry and how you can prevent it from occurring. Of course we all get a few hunger cravings here and there (especially if you’re an athlete or bodybuilder) no matter what we do, but as long as it isn’t frequent then it shouldn’t be a problem. If you have anymore questions about hunger cravings then leave a comment below.

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