Hunger is felt by everyone, it is quite natural. This normally shows that the body now needs to eat something. Although often you must have seen that some people which may feel hungry again shortly after eating food and in such a situation, if they do not get food, then they get a headache, irritability comes in nature and there’s no focus in any work. Is this normal or there is a problem?
The habit of feeling hungry at times is fine, but the habit of feeling hungry again and again is bad. Experts suggest that there can be many reasons behind this. Many times, due to some disease or any other health problem, there is frequent or excessive hunger.
It is important to recognize these reasons on time, otherwise, it can become serious later. Let us know about some of the reasons behind frequent hunger.
Due to lack of protein
- The body needs a sufficient amount of protein, as it has appetite-reducing properties.
- If there is a lack of protein in your body, then you may have frequent hunger problems.
- Meat, fish, chicken, egg, soybean, lentils, cheese, milk, dry fruits (cashews, almonds), etc. are considered good sources of protein. Include these in your diet.
Not getting complete sleep
- For getting a healthy life good sleep time is necessary.
- But if you’re not getting enough sleep, it increases the ghrelin hormone and results in frequent hunger.
- Actually, the ghrelin hormone signals hunger. So take a minimum of 7-8 hours of sleep.
You are eating more refined carbs
- Refined carbs have been profoundly processed and deprived of their fiber, nutrients, and minerals. Perhaps the most well-known refined carbs are white flour, which is found in many grain-based food sources like bread and pasta.
- Food sources like soda, sweets, and baked food products, which are made with processed sugars, are likewise viewed as refined carbs.
- Since refined carbs lack filling fiber, your body digests them rapidly. This is a significant motivation behind why you might be feeling hungry much of the time case if you eat a lot of refined carbs, which are typically made with processed sugars.
- Moreover, eating refined carbs may prompt quick spikes in your glucose. This prompts expanded degrees of insulin, a chemical answerable for moving sugar into your cells.
- When tons of insulin are released directly in response to high blood glucose, it quickly removes sugar from your blood, which can cause a sudden drop in blood sugar levels, a condition referred to as hypoglycemia.
- Low glucose levels signal your body that it needs more food, which is another motivation behind why you would possibly feeling hungry frequently whenever refined carbs are a typical piece of your eating routine.
- To decrease your refined carb admission, basically supplant them with supplement-rich, entire food sources like vegetables, organic products, vegetables, and entire grains. These food sources are still high in carbs, however, they are wealthy in fiber, which assists keep with craving all around.
By drinking less water
- Drinking a proper amount of water is also very important for good health. With this, everything from the brain to digestion remains perfect.
- Experts say that those that drink less water may have frequent hunger problems. So drink the proper amount of water daily.
Eating low fiber food
- If there is a lack of fiber in the body, then soon one starts feeling hungry. Actually, fiber has appetite-controlling properties.
- If you take a diet rich in fiber, then it can keep the stomach full for a long time. Therefore, you want to include things like oats, flaxseeds, sweet potatoes, oranges, and nuts in your diet.
You exercise a lot
- Individuals who exercise frequently burn tons of calories. This is very true if you frequently participate in high-intensity exercise or engage in physical activity for long durations, like in marathon training.
- Research has shown that those that exercise vigorously on a daily basis tend to possess a faster metabolism, which suggests that they burn more calories at rest than those that exercise moderately or live sedentary lifestyles.
- More recently, however, a 2014 systematic review of 103 studies found no consistent evidence to support increased energy intake during exercise.
- In one study, 10 men who engaged in a vigorous 45-minute workout increased their overall metabolic rate by 37% for the day, compared with another day when they did not exercise.
- Another study found that women who exercised at a high intensity every day for 16 days burned 33% more calories throughout the day than a group that did not exercise and 15% more calories than moderate exercisers. The results were similar for men too.
- Although several studies have shown exercise to be beneficial for suppressing appetite, there’s some evidence that vigorous, long-term exercisers tend to possess greater appetites than those that don’t exercise.
- You can prevent excessive hunger from exercise just by eating more to fuel your workouts. It is most helpful to extend your intake of filling foods that are high in fiber, protein, and healthy fats.
- Another solution is to cut back on the time you spend exercising or reduce the intensity of your workouts.
- It’s important to notice that this mostly applies to those that are avid athletes and compute frequently at a high intensity or for long periods. If you exercise moderately, you probably don’t need to increase your calorie intake.
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