” I want to lose weight, but I’m always hungry .” Are you familiar? Do not worry, you’re not the only one. Having the bug constantly is one of the most common reasons people fall out of the healthy eating car. Part of the reason you always feel like eating may be a poorly designed diet plan that’s too low in calories, fat, and protein.
Other reasons may be psychological. Sometimes when the amount of food is restricted, your brain goes into a stubborn preservation mode that indicates cravings and false hunger signals. If you are trying to lose weight but feel like eating all the time, take an objective look at your diet and see if you can use some proven methods to correct the problem.
Why am I always hungry?
Your desire to eat can be a physiological response, which means that you really are physically or psychologically hungry, which means that it is true that you feel like eating, but your body has no real physical need for food. Psychological hunger generally occurs as a result of boredom, habit, or emotion. You can also feel a psychological type when you are at social events where food is one of the main attractions.
When you try to lose weight but are hungry all the time, it is important to differentiate between physical and psychological hunger. If you’re really hungry, you don’t have to deprive yourself of essential nutrients, but if you want to eat because you’re bored or tempted by emotions, you can derail and progress.
Hunger Physics vs. Psychology
To find out if you are physically hungry, ask yourself these questions:
- Does my stomach feel empty?
- Do I feel any physical signs of hunger, such as stomach noises or low energy?
On the other hand, you can determine if it is psychological by asking yourself these questions:
- I’m bored?
- Is my “hunger” being triggered by emotional cues, like stress or sadness?
- Am I looking for food out of habit or does my stomach feel empty?
Psychological hunger is an important factor, especially when you are trying to lose weight but you are always hungry at night. But if you learn to identify that your hunger is physical after asking yourself these questions, you can work out a current diet plan by looking at the types of food you are eating.
Cut sugar intake
Sugar has become one of the most consumed substances (and one of the most problematic) in all countries. The United States appears to have the highest average daily sugar intake in the world, with each person consuming about 126.4 grams per day.
In addition to the fact that sugar can cause weight gain and hinder weight loss due to its calorie content alone, it also causes intense cravings. The more you eat, the more you want. Even the sweet taste of light drinks and artificial sweeteners can spark cravings that make it hard to feel satiated.
Stop sugar cravings
Eliminating added sugar and simple carbohydrates is one of the most effective ways to stop cravings and insatiable hunger pangs. Even high-sugar fruits, like pineapple and mango, can trigger sugar cravings that can make you feel hungry when you’re not really hungry.
Avoid obvious sources of sugar, such as cookies, cakes, and other desserts, but also look for hidden sugar. Condiments, such as tomato sauce, barbecue sauce, and salad dressings, often have hidden sugar. Check all food labels and avoid anything that has added sugar to the ingredient list.
Try not to eat simple carbohydrates, like white bread, white rice, and white pasta, and limit your overall carbohydrate intake.
Include healthy fats
Fats had a bad reputation in the 1990s that still have a hard time changing that thinking. Although research has shown that healthy fats fit well into a balanced diet, many people still avoid them, especially when trying to lose weight, for fear of gaining weight.
But fat plays a crucial role in keeping you full, and if you’re desperate to lose weight but always hungry, you may not be eating enough fat. According to research, published in the journal Nutrients in 2019, monounsaturated fat (like the one found in avocados) can increase feelings of satiety, especially when combined with fiber.
As you increase your fat intake, keep in mind that fat is the most energy-dense macronutrient. In other words, it contains more calories per gram (9 to be exact) than protein or carbohydrates, so watch your portion sizes and don’t overdo it.
Eat enough protein
Although fat helps keep you full, when it comes to satiety protein is king. According to research published in the Journal of the Academy of Nutrition and Dietetics in 2016, higher protein intake keeps you satiated for longer than if we limit protein intake. The study’s principal investigator, Richard D. Mattes, says this may be due to the fact that the protein activates your body to release hormones that make you feel full.
If you are trying to lose weight but you are hungry at all hours, increase your intake of healthy proteins, such as chicken, fish, lean beef, eggs, legumes, nuts, seeds and some dairy products, while keeping in mind your goals. of calories.
Sleeping more
If your diet is “perfect” but you still feel hungry all the time, you may need to look beyond your meal plan. Inadequate rest can interfere with two hormones called ghrelin and leptin . Lack of sleep causes your body to produce more ghrelin and stops leptin production.
This is a problem, because ghrelin, called the “hunger hormone,” tells your body that you are hungry, even when you are not. Leptin, on the other hand, tells your body that you are satiated. If ghrelin is high and leptin is low, you will feel hungry all the time.
Try to get at least eight hours of sleep every night, but also make sure it’s a quality sleep. Stop using any technology at least an hour before bed and make sure your room is dark, quiet, and uninterrupted.
