It's normal to feel hungry after not eating for a few hours, but persistent hunger after eating may indicate a medical problem.
There is a problem with your health
Frequent hunger may indicate an underlying health problem such as diabetes, hyperthyroidism, hypoglycemia, premenstrual syndrome, or a mental health issue such as depression. Please consult your doctor for diagnosis and treatment.
diabetes
Diabetes prevents glucose from reaching cells, causing increased urination and food cravings. Despite increased food consumption,
People with type 1 diabetes may still lose weight. Symptoms include excessive thirst, frequent urination, unexplained weight loss, blurred vision, slow wound healing, and tingling or pain in the extremities. Fatigue may also be present.
Hypoglycemia
Hypoglycemia, or hypoglycemia, occurs when blood sugar levels drop. This is common in diabetes, but can also be caused by other health problems, such as hepatitis, kidney disease, insulinoma, or problems with the adrenal gland or pituitary gland. Severe cases may have symptoms such as slurred speech, difficulty walking, anxiety, palpitations, pale skin, tremors, sweating, and tingling around the mouth.
you are taking certain medications
Certain medications, such as antipsychotics, antidepressants, some diabetes medications , corticosteroids, anti-seizure medications, and certain birth control pills, may have the side effect of increasing your appetite. If you think your medication is causing excessive hunger, talk to a health care professional as there may be other options.
There are some drugs that make you want to eat. They are called appetite stimulants:
- megestrol
- Dronabinol
- Oxandrolone
- Mirtazapine
- prednisone
- Cyproheptadine
- Valproic acid
- Olanzapine
- marijuana
you are too stressed
Excessive and chronic stress , anxiety, or tension can increase levels of a hormone called cortisol, which increases appetite and thus promotes hunger and food cravings. Many people under stress also crave foods high in sugar, fat, or both. It could be your body trying to "turn off" the part of your brain that's causing you worry.
you ate too fast
Several research reviews suggest that eating more slowly and chewing more per mouthful may increase feelings of fullness and reduce appetite. However, some studies have found no association between eating speed and satiety. Chewing slowly increases awareness of eating, giving the body and brain more time to release anti-hunger hormones and signal satiety. These tips are part of mindful eating. Other tips for reducing hunger include taking deep breaths before meals, pausing between bites, and chewing more.
You eat too many refined carbohydrates
Refined carbohydrates are highly processed foods that lack fiber, vitamins and minerals. They are quickly digested and converted into glucose, causing an increase in blood sugar and insulin levels. Insulin removes sugar from the blood, causing blood sugar levels to drop suddenly and signaling the need for more food.
To reduce your intake of refined carbohydrates, choose nutrient-dense, whole foods such as vegetables, fruits, legumes, and whole grains, which are high in fiber and help control hunger.
lack of sleep
Not getting enough rest affects the hormones in the body that control hunger, lowering leptin levels and increasing ghrelin levels, which affects appetite. You're also more likely to crave high-fat, high-calorie foods when you're tired. It is recommended for adults to sleep at least 7 hours a night.
Distracted while eating
Distractions while eating, such as while traveling, using electronics, or talking, are associated with increased appetite, calorie intake, and weight gain. Research suggests that impaired sensory awareness is one reason, as multitasking affects the amount of energy the brain allocates to each task, making it more difficult to recognize satiety signals. It can also affect the sense of taste and lead to more frequent, larger meals.
Too many calories in liquid
Liquid foods, such as meal replacement shakes, are more likely to make you feel full than solid foods because they are digested more quickly. This may lead to a tendency toward increased hunger. Likewise, sugary drinks may not satisfy hunger and may prompt people to snack more frequently. Research shows that liquid foods are less effective at suppressing hunger hormones than solid foods. Additionally, the less time required to consume liquids may lead to overeating because the brain is unable to receive satiety signals. Incorporating more solid, whole foods into your diet may help prevent persistent hunger.
you drink too much
Alcohol can stimulate appetite by affecting the judgment, desire and reward centers of the brain. A recent study showed that alcohol increases food cravings and overall food consumption. Even small amounts of alcohol can lead to the intake of more food because it does not provide a feeling of fullness. Drinking alcohol before or after a meal is associated with higher calorie intake. To minimize the impact on hunger, moderation or abstinence from alcohol is recommended.
you don't drink enough water
Drinking enough water has many health benefits for the brain, heart, skin and digestive system. Research shows that drinking water before meals can reduce caloric intake. One study found that participants who drank 2 glasses of water consumed nearly 600 calories. Dehydration can be mistaken for hunger, so drinking water between meals may help suppress your appetite. Health experts recommend adults drink 6-8 glasses of water a day, and eating water-rich foods can also help replenish your body.
Your diet is low in fat
Fat takes longer to digest and stays in the stomach longer. It also triggers the release of hormones that create a feeling of satiety. High-fat foods, such as coconut oil, fatty fish, walnuts, and avocados, can help you feel fuller longer.
Your diet lacks protein
Weak hair and nails are often the first sign of protein deficiency. Feel weak or hungry as protein provides energy and satisfies appetite.
Your diet lacks fiber
Fiber helps regulate gastric emptying and increases satiety, keeping you fuller longer. High fiber intake affects the release of appetite-reducing hormones and the production of short-chain fatty acids. Soluble fiber absorbs water and turns into a gel-like substance, making you feel fuller more easily than insoluble fiber.
you exercise a lot
Frequent exercise leads to high calorie burning. Resistance exercise can increase your basal metabolic rate (BMR), which is the number of calories your body burns during basic functions. Research shows that intense exercise can increase your metabolic rate the next day , which may lead to increased hunger. Long-term exercise can also increase appetite due to effects on hormonal and energy-regulating systems. However, research on the effect of exercise on basal metabolic rate is inconsistent, with one study involving overweight or obese adolescents finding no effect of exercise on basal metabolic rate. To prevent excessive hunger, athletes who exercise vigorously or for long periods of time can eat foods high in fiber, protein, and healthy fats. Moderately active individuals may not need to increase their caloric intake.
