4 in 5 People always feel hungry, so we can say that it is a common issue. The very first step to deal with your hunger feelings is to understand how different diet plans affect your feeling of fullness. People with obesity issues often go with a diet that is in low-fat and carbohydrate-rich foods, including low-fat crackers and cereals.
An analysis from ashfaq memorial hospital reveals that refined carbohydrates make up the diet of people. Foods that are low in calories are also low in nutrients. That’s why you feel hungry all the time while losing weight or choosing the wrong diet plan.
The very step to dealing with hunger is to learn about complex carbohydrate sources over refined carbohydrates to deal with hunger.
Foods that are high in fibre can make you feel full for longer. Choose carbohydrates sources with fibre-rich properties, including beans, berries, sweet potatoes, etc.
Why do I feel Hunger All The Time?
Hunger is a natural process that demands food. An empty stomach can give you a serious migraine or severe headache. Let’s find the reasons for excessive hunger.
1- Lack of Sleep
Enough or quality sleep is beneficial for your health, or you can say that your body demands to function properly. Quality sleep helps in properly functioning your immune system and brain. Studies say that enough sleep prevents chronic illness. Enough sleep also protects you against heart disease or developing cancer.
With so many beneficial properties, sleeping helps in controlling appetite because it regulates ghrelin which is an appetite-controlling hormone. Experts say that quality sleep also helps in promoting a feeling of fullness by ensuring the levels of leptin.
2- Eating Low Fat Diet
Fat is responsible for making you feel full for a long period. Why? Well, it takes longer to digest, which makes you feel full. People often avoid food that is low in fat to lose weight which brings worse results. Certain types of fat cannot let you put on weight but makes you feel full for longer.
Researchers say that omega-3 fatty acids have the ability to reduce the hunger feeling as it stimulates the production of fullness-promoting hormones.
3- Not drinking enough water
Staying hydrated is beneficial for your overall health. When you drink enough water, it will help to keep you full and reduce your appetite. Drink water before 30 minutes of consuming your meal.
4- Deficiency of Protein
Enough proteins help in controlling appetite. It contains hunger-reducing properties that increase the production of the hormones that signal fullness. Studies also reveal that it lowers the level of hormones that stimulate hunger. Meat, fish, or poultry can help control hunger feelings.
3 Tips to Control your Hunger
1- Drink Milk
Increasing the intake of low-fat dairy is the best way to get beneficial proteins. Doctors suggest never avoiding milk as it is beneficial for your overall body. Whey and casein are the proteins that are found in milk so milk can fulfil the deficiency of the proteins in your body and make you feel full.
2- Go With a Variety of Meal
A Diet plan that includes variety is healthful. Giving your body essential nutrients is an important task that you need to do. Losing weight with an unhealthy diet can bring a number of potential health problems. Doctors say that salad is a good additional course that you should avoid with high calories as it can make you eat more at the meal.
3- Try Soup before the Meal
Add soup in your first course as it helps to fill your tummy for a while so that you will not eat more calories at the meal. Make a low-calorie and fibre-rich soup with broth or veggies to meet the demand of your body.
Eating every hour is not a healthy lifestyle choice at all. Experts suggest going with orange or grapefruit as it keeps away the hunger feelings and provides many beneficial properties to your body.