Heavy exercise at the gym or pregnancy or premenstrual period are some of the things you should consider to increase your appetite. But if you are always and for no reason like a bottomless pit that never fills, then there must be a problem. According to Dr. Maggie Moon, a nutritionist in New York and founder of the Center for Daily Eating and Health, hunger is actually a physiological human need for calories, water and salt and is due to a combination of several factors including diet, appetite hormones and some psychological factors such as It is stress. Discovering the reasons why you can not control your appetite is especially important because excessive hunger can be the source of physical and mental problems, and of course, overcoming this excessive hunger can lead a person’s body mass to an unhealthy and dangerous range. These 11 things will tell you why your stomach is always crowing he does.
Your body is dehydrated
Dr. Alyssa Romsey, spokeswoman for the Nutrition and Dietetic Association, says that if your body really needs fluids, this mild dehydration often comes in the form of hunger. The hypothalamus, the part of the brain that regulates hunger and thirst, is lost. When dehydration occurs in the body, the wires are lost in the nest in the hypothalamus, just when you need a bottle of water, they tempt you to eat a pack of chips. To avoid this, Romsey advises to drink as much water as possible, starting your morning with a glass of water. If you feel hungry on days when you do not drink much water, first drink a glass of water and wait 15 to 20 minutes to see how your hunger subsides.
You do not sleep well
After waking up from an incomplete night’s sleep, two hormones related to appetite begin to conspire against you. According to Romsey, insufficient sleep triggers the production of ghrelin, a hormone that stimulates appetite, while reducing the amount of leptin, a hormone that makes us feel full. Lack of regular and adequate sleep leads to an insatiable craving for food. After insufficient sleep, you are probably seriously overwhelmed by the feeling of extreme tiredness and confusion. Your body system is disrupted by a lack of energy and you crave sweet carbohydrates, even if you are not very hungry. If you include 7 to 8 hours of sleep a night in your daily routine, you will not only regain lost energy but also regulate your hunger hormones.
You love starchy carbs
Have you ever noticed how after eating a donut or a cookie, you are tempted to eat the second one and not give up until you have finished the whole box? This is the brain’s attraction to starchy carbohydrates. Moon believes that simple carbohydrates found in sweet foods containing white flour, such as sweets, biscuits and cookies, cause a sudden jump in blood sugar levels and a sudden drop in blood sugar. This drop in blood sugar causes severe hunger and a stronger craving for starchy carbohydrates, and this cycle continues. Avoid foods that contain simple carbohydrates as much as possible to prevent severe fluctuations in blood sugar. At Dr. Moon’s suggestion, combine foods high in complex carbohydrates as well as foods high in fiber. Almonds, apples, chia seeds and pistachios They are healthy options that prevent the mental and physical pain of extreme hunger.
You are stressed
Do you know anyone who, after a day of anxious work or emotional breakdown, does not crave a drink? But know that secret stress increases your craving for food. Romsey believes that when you are under stress, your body system increases the secretion of stress hormones, adrenaline and cortisol. Excessive secretion of these hormones misleads the body system into thinking that it is being invaded and needs energy, so your appetite will increase. Dr. Moon believes that stress also reduces the secretion of serotonin in the brain, which in turn causes false hunger. Go to a yoga class or try soothing music to deal with more stress than before.
You drink a lot of alcohol
Moon believes that drinking alcohol just before dinner stimulates the appetite and makes a person feel hungry even with a full stomach. A study published in the Journal of Appetite found that after drinking alcohol, the likelihood of consuming high-calorie foods increased. Since alcohol depletes the body of water, this dehydration deceives you and you think you are hungry instead of thirsty.
You need more protein
It may seem a bit extreme, but often fill your plate with foods such as low-fat protein and healthy fats to quench your cravings. Romsey believes that not only do proteins stay in the stomach and enhance satiety, but they have also been shown to have appetite suppressant effects. Eat at least 46 grams of protein a day, which is between 19 and 70 grams for women and 56 grams for men. Top sources of protein are Greek yogurt , eggs, lean meats and whole grains.
You do not absorb enough fat
Just like proteins, unsaturated fats are associated with satiety. When you feel full after a meal, Romsey says, you probably won’t be drawn to the food until you’re completely hungry, and you will hear the inner voice of good hunger. Add heart-healthy fats to your meals in the form of oils, nuts , and avocados. Experts recommend that adults limit their fat intake to 20 to 35% of their daily calories.
You skip meals
Another reason that skipping breakfast or other meals has the opposite effect is excessive hunger. Romsey says that when you ignore promises and your stomach stays empty for a long time, the secretion of the hunger hormone ghrelin increases, which multiplies your appetite. At the same time, the secretion of ghrelin stimulates the gastrointestinal tract to wait longer for food. The secretion of hunger hormone is excessive, of course, the craving for food multiplies. Eventually when you deliver food to the stomach he also overdoes it. As a general rule, do not take more than 4 to 5 hours between meals. Even if you hate breakfast, have something like yogurt, peanut butter or a few slices of apple or even a soy milk smoothie in the morning.
You have the false excitement of watching food pictures
Recipes, your friends’ lunch photos on Facebook, late TV commercials about pizza. No wonder 24-hour images of food, all of which constantly motivate us to bring these images into our real world. The link between what you see and what you wish for has been proven by scientists and can be cited as follows: A 2012 study published in the journal Obesity found that just looking at food secretes ghrelin, the hormone Hunger increases. Moon believes that the perception of food in the mind has similar effects. He adds that the pleasant smell of food intensifies involuntary physical reactions: saliva is secreted, the stomach contracts, and somehow it burns and shoots. Of course, it is definitely not possible to completely eliminate seeing or smelling food.
You swallow the food
When you swallow your food fast, even though your stomach is full, you do not give your brain enough time to register the fullness. When your brain is still in limbo, your appetite is high, so you continue to eat. According to a study published in 2013, this claim was proven and it was found that eating food at a balanced rate causes the release of hormones that command the brain, it is enough. Try to chew your food slowly, taste the flavor and aroma of each piece and enjoy the etiquette of a good meal. Wait 20 minutes before you decide to go back to food. Romsey notes that in these 20 minutes you give the brain enough time to transmit saturation signals.
You are under special treatment
Medications you take regularly to treat certain illnesses can also cause you to ambush your refrigerator. Romsi believes that antidepressants such as Zoloft and Paxil, as well as corticosteroids, some prescription drugs for the treatment of immune system diseases, allergies, shortness of breath, inflammatory bowel disease and some cancers, all affect appetite . If you are required to take these medications and still feel hungry after a moderate meal, consult your doctor to change your medications if possible.