Some individuals constantly feel hungry, which in some cases is considered a medical issue, such as antidepressant medication use, thyroid problems, etc. But in most cases, the main problem is an improper diet and lifestyle, which you can easily control these issues. When you feel hungry, even though you’ve just eaten, your body has the necessary energy. This situation can increase appetite and overeating, resulting in weight gain.
Why do I get hungry quickly?
§ Skipping breakfast
Breakfast is the most important meal of the day, so more than just a cup of coffee for breakfast is required. A complete breakfast helps slowly increase blood sugar and insulin levels throughout the day, which is beneficial for health and enables you to eat less.
§ Eating quickly
People who eat quickly feel less satiated than those who eat slowly because they don’t chew properly, leading to consuming more food.
§ Consuming meals with low fiber content
Meals high in fiber, like fruits, vegetables, whole grains, and multi-grain bread, are not fully digested, which leaves you feeling full. However, foods with low fiber, like processed sweets, grains, and processed foods, are quickly digested and may make you feel hungry sooner.
§ Consuming sugary foods
Foods containing high amounts of simple sugars, such as sugar, sweetened drinks, pastries, etc., cause a rapid increase in blood sugar, followed by rapid digestion. It leads to a rise in blood sugar levels and its rapid decline, which may make you feel hungry sooner.
§ Lack of protein intake
Proteins are essential for long-term satiety. Consuming insufficient protein may make you feel hungry sooner. Proteins are usually found in fish, meat, eggs, dairy, and soy products.
§ Stress and anxiety
When you’re stressed and anxious, the nervous system secretes stress hormones. These hormones can increase the ghrelin hormone secretion, making you feel hungry early and inclined to overeat.
§ Diabetes
The body converts the glucose present in food into a fuel called glucose. If Diabetes is a concern, the glucose in the food you eat may not enter the tissues to provide them with energy, which can cause muscles and other tissues to need more food. In addition to increased appetite, other symptoms of Diabetes include excessive thirst, frequent urination, unexplained weight loss, blurry vision, slow-healing cuts, tingling sensation in hands and feet, and constant fatigue.
§ Lack of sleep
Lack of sleep can significantly impact feelings of hunger and satiety. When the body doesn’t get enough sleep, the level of ghrelin hormone increases, and the level of leptin hormone decreases, directly affecting feelings of hunger.
What can I do to avoid getting hungry quickly?
You can control hunger and experience feelings of fullness and satisfaction from your diet. Remember that each person may have different factors contributing to hunger, so you must give yourself time and gradually implement changes in your daily life.
§ Consume high-fiber meals
Choosing foods high in fiber can help maintain a feeling of fullness and control it. You can use fruits, vegetables, whole grains, and seeds.
§ Protein consumption
Adding protein sources such as white meat, fish, eggs, dairy products, legumes, and soy products to your diet helps you feel fuller and avoid getting hungry quickly.
§ Divide meals
Instead of consuming a large meal at once, divide them into smaller, more frequent meals. This helps increase satiety and better control hunger.
§ Consume foods with healthy fats
Healthy fats help control feelings of fullness. Use sources of healthy fats such as sesame and olive oils, avocado, fish meat, and nuts.
§ Drink water
Drink a glass of water before meals. Sufficient water intake can help maintain a feeling of fullness and prevent hunger.
§ Keep the body hydrated
Thirst is often mistaken for hunger. Dehydration makes the body weak, making you think you’re hungry. If you wake up hungry and craving food, drink a glass of water and wait a few minutes to see if the urge disappears. Make sure you stay hydrated throughout the day.
§ Stress management
Stress and anxiety can increase early hunger. Try to reduce Stress through deep breathing exercises, massage, meditation, yoga, or any other relaxing activity.
§ Get enough sleep
Attention to adequate and quality sleep is vital in controlling hunger and appetite. Try to get 8 hours of sufficient and regular sleep daily.
§ Regular exercise
Incorporate regular aerobic exercises like walking, cycling, swimming, or resistance exercises like bodybuilding and fitness into your daily routine and enjoy the numerous health benefits.
§ Focus on proper nutrition
Try to consume foods with high nutritional value and consider essential nutrients such as protein, carbohydrates, healthy fats, fiber, and vitamins.
§ Awareness of body needs
By adhering to individual characteristics, considering the body’s needs, and consuming appropriate nutrients, you can help control early hunger.
What should I do if I get hungry quickly?
§ Drink water
Before deciding to eat, drink a glass of water. It may reduce temporary hunger and give you more time to decide to eat.
§ Consume fruits or vegetables
Eat fresh fruit or raw vegetables like cucumber, tomato, or carrot if possible. They are satiating and may help you stay full until the next meal.
§ Wait it out
If there is a better time for a meal, you can delay it by waiting. Your hunger may diminish or even pass.
§ Focus on other activities
When you feel hungry quickly, divert your attention to other activities. You can start a task, read a book, or talk to others to distract yourself from hunger.
§ Consume a healthy snack
If you can’t wait for the next meal, have a healthy snack like a seasonal salad, a cup of low-fat yogurt, or a smoothie. This snack can provide energy and hold you over until the main meal.
As you know, many factors contribute to early hunger for each individual. If you need further guidance, we recommend consulting with a nutrition and diet specialist or a sports physician in addition to the above suggestions.
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