There are certain days that no matter how much you eat, you are still hungry! If you’ve ever wondered how to stop these feelings you need to read on.
packaged and processed foods are laced with extra salts and sugars that can trigger the pleasure center in our brains causing us to crave more of what we’ve just eaten. The added fructose block the production of the hormone leptin, which is the hormone that allows our bodies to realize that we are in fact full. Without the production of this, we tend to become a ‘bottomless pit’!
By eating more whole foods like vegetables and nuts, not only are we reducing our saturated fats intake, we are putting folate and vitamin K in our bodies which help to regulate our insulin levels – and reduce our cravings. By adding grains and lean protein to this, we are ensuring a sustained level of energy throughout the day.
Dehydration and hunger tend to feel the same to us. If you feel a hunger pang and think you shouldn’t be hungry this soon after you’ve eaten, it is very likely that it is actually thirst. If you have a glass of water and hang on ten or fifteen minutes you might just feel satisfied. If not, then it is time for you to eat something.
If you find that you are feeling hungry more often than you think is normal, you may need to increase the size of your breakfast. By adding protein, like eggs or Greek yogurt, to your morning meal you are going to find that you have a longer lasting satisfaction and that even later in the day, you need to eat less to feel full.
Hormones are a big factor in your appetite – for women if you are menstruating, there are fluctuating levels of estrogen and cortisol in your system causing you to crave carbs and fats. In the week leading up to your period, your body automatically burns between 100 and 300 more calories. You should take this opportunity to fill up on healthy protein/carb combos to stem those cravings!
All in all, if you find that you are hungry too often, you need to concentrate more on what you are eating. If you are paying attention to a program on TV or a book etc, you will not realize the signals your body if giving you that you are full. In all, it takes about 20 minutes for the brain to realize you are full so, one of the most important factors here is to slow down. And even after you have finished your meal, give your body some time to decide whether or not you really do need more food or not!