Do you feel like you’re hungry all the time? Do you crave sugar much of the time? Uncover why your cravings strike and what your body is telling you. By understanding these signals, regain control of your appetite for a healthier you.
Hunger can sometimes sneak up on us, leading to unintentional overeating. Even when we’ve had plenty to eat! It can also lead us to choose more convenience food, which isn’t the healthiest option. And before you know it, the extra food you’re nibbling on shows up on your waistline and when you step on the scale. If your hunger pangs are raging out of control, take a closer look at your lifestyle habits.
Let’s explore the science behind your sudden cravings and reveal six crucial things your body might be trying to tell you. By understanding these signals, you can take control of your appetite and make healthier choices for your overall well-being.
You’re Not Consuming Enough Protein
One common reason for those nagging hunger pangs might be an imbalance in the types of fuel your body receives. Amino acids (protein), omega-3 fatty acids (fat), and fiber play a vital role in regulating hunger. These nutrients improve the communication between your stomach and brain, making you feel full and satisfied.
Leptin and ghrelin are the key hormones responsible for managing fullness and hunger. Leptin, released by fat cells, signals the brain to reduce appetite as fat stores increase, signaling that you’re well nourished. Conversely, the cells lining your stomach release ghrelin when your stomach and small intestines are devoid of food, so you’ll eat and replenish your energy stores. Protein, fat, and fiber play a role in boosting leptin levels while reducing ghrelin, which fosters a feeling of fullness and puts the brakes on digestion, helping to keep hunger in check.
Studies show that people following a low-fat diet frequently find themselves yearning for sugary treats. Those cravings can cause you to be drawn to sugary, calorie-rich snacks. When you incorporate ample protein into your meals, it activates satiety hormones that work to curb those hunger pangs. Plus, you maintain a balanced blood sugar level, so you’re less likely to experience cravings.
You’re Dehydrated
Hunger can sometimes disguise itself as thirst. Drinking a glass or two of water before meals is a widely recommended practice for good reason. Water supports your digestive system and contributes to feelings of fullness and satiety. Research shows that individuals who consumed water before meals ate fewer calories overall without consciously trying to eat less.
Most people get busy during the day and fail to keep up with their body’s need for water. When this happens, you can mistakenly perceive the thirst for water as hunger. Next time you feel an intense craving, consider whether you might be mistaking thirst for hunger. Hydrating adequately and incorporating water-rich foods into your diet can help curb your appetite. However, one study found this benefit held for people of normal-weight but was less effective for obese individuals.
You’re Consuming Too Many Ultra-Processed and Refined Carbohydrates
The type of foods you consume matters for hunger management. Stay away from junk food and drive-throughs. Processed and refined foods, such as white bread, pasta, and pre-packaged carbohydrates, deceive your body into thinking it’s receiving more nutrients than it actually is because of the way they’re engineered. They activate your “bliss point,” which makes you want to keep eating them. With repeated exposure, you learn to crave the excessive sugar, salt, and flavor they offer and become less satisfied with whole foods in their natural state.
Plus, when you munch on ultra-processed foods, it triggers rapid spikes in blood sugar and triglycerides, leading to quick crashes and increased cravings. They also contribute to oxidative stress, inflammation, and gut microbiome dysbiosis, which can lead to conditions like Type-2 Diabetes and Cardiovascular Disease. Instead of reaching for those powdered donuts, consider choosing more complex sources of fuel for lasting satiety.
You’re Skimping on Sleep
You need sleep for brain health, to restore your energy level, but also for weight control. Are you getting enough of it? Sleep deprivation, even just a couple of hours less than usual, can disrupt your body’s hormonal balance and reduce insulin sensitivity. This disruption includes higher levels of ghrelin and lower levels of leptin, resulting in increased caloric intake and potential weight gain.
In a study involving a single night of reduced sleep, participants reported significantly greater morning hunger and consumed larger breakfast and snack portions. Ensuring you get enough quality sleep consistently can help your body recognize when you’re truly hungry and you’re less likely to crave sugary and fatty foods.
Your Routine Is Too Chaotic
Your eating habits, including when and how much you eat, are closely linked to one another. Just as your sleep patterns affect your internal biological clock and circadian rhythms, how you conduct your daily routine affects your hunger patterns. The human body is naturally adapted to receive and process food during daylight hours and at approximately the same times each day.
If you’re hungrier than usual, consider the impact of an inconsistent or counterproductive routine on your hunger levels. A well-structured routine can help regulate your body’s hunger signals and lead to healthier eating habits.
You’re Not Managing Your Stress Level
When you’re stressed out, your adrenal glands deliver a burst of cortisol into your bloodstream. Cortisol is a hormone that, among other things, triggers sugar cravings. Stress can also cause you to consume more calories and choose more foods that are higher in sugar and fat. Plus, stress causes people to eat more mindfully. You’re so immersed in your problems, that you don’t notice the flavors and scents of your food. So, you feel less satisfied after a meal or snack.
While stress is an inevitable part of life, adopting effective coping strategies such as deep breathing, yoga, exercise, or meditation can help you become more attuned to your body’s signals and make healthier food choices. Managing stress can be the key to curbing those impulsive cravings.
Conclusion
First, listen to your body and understand what it’s saying to you. Most people have lost touch with the messages their body sends them. Keep a food journal of what you eat and your emotions at the time. Learn to rate your hunger before eating and during a meal, so you know when to stop. Drink water throughout the day, so you don’t confuse hunger with dehydration. Make sure you’re getting your nourishment from whole foods and you’re eating your meals in a non-stressful, unrushed environment. Awareness is the first step toward eating more mindfully and making food choices that will keep you fuller and more satisfied.
References:
Garfield V. The Association Between Body Mass Index (BMI) and Sleep Duration: Where Are We After nearly Two Decades of Epidemiological Research? Int J Environ Res Public Health. 2019 Nov 6;16(22):4327. doi: 10.3390/ijerph16224327. PMID: 31698817; PMCID: PMC6888565.
Chao AM, Jastreboff AM, White MA, Grilo CM, Sinha R. Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight. Obesity (Silver Spring). 2017 Apr;25(4):713-720. doi: 10.1002/oby.21790. PMID: 28349668; PMCID: PMC5373497.
“How stress can make us overeat – Harvard Health.” 03 Jan. 2012, https://www.health.harvard.edu/healthbeat/how-stress-can-make-us-overeat.
McKay NJ, Belous IV, Temple JL. Increasing water intake influences hunger and food preference, but does not reliably suppress energy intake in adults. Physiol Behav. 2018 Oct 1;194:15-22. doi: 10.1016/j.physbeh.2018.04.024. Epub 2018 Apr 17. PMID: 29678599.
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