For you, you eat a lot, but it doesn’t take long for you to get hungry again and go to the fridge and start eating again. Appetite only when you have exercised heavily, are pregnant, or have pre-menstrual syndrome. Your period is naturally high. But if you feel empty most of the time for no apparent reason,
There must be a problem. Dr. Morgan Moon, a nutritionist in Los Angeles and the owner of the Everyday Healthy Eating Institute, says: The feeling of hunger is a physiological need for calories, water, and salt, and is driven by a combination of factors. including your diet, appetite hormones, and emotional factors including stress. Figuring out why you can’t control your appetite is important, because this extra hunger can take a toll on you physically and mentally, and send your BMI to a point where it’s no longer healthy. 11 The reason will help you understand why your stomach is always growling.
Your body is dehydrated
Dr. Alyssa Romsey, spokesperson for the American Academy of Nutrition and Dietetics, says: We always mistake it for feeling hungry when the body is dehydrated, when we should be drinking water. This confusion occurs in the hypothalamus, the part of the brain that controls hunger and thirst. When dehydration happens, the hypothalamus somehow goes into overdrive, and when you really need a glass of water, it forces you to open a bag of chips and eat it. Prevent this from happening by keeping your body fluids up, start every morning by drinking a glass of water. If you feel hungry, and you haven’t drank much water that day, drink a glass of water first 15 until the 20 Wait a minute to see if you are still hungry.
You did not sleep well
After you wake up from a poor quality sleep, two appetite hormones are already conspiring against you. Too little sleep can cause increased levels of ghrelin, a hormone that stimulates appetite, and a decrease in leptin, a hormone that makes you feel full. feel hungry After a poor sleep, you are more likely to experience severe fatigue and mental fog. Your system will be eager for some energy, and it will trigger cravings for sugary carbs even if you’re not really hungry. Try to eat them every night. 7 until the 8 Sleep for hours, to bring your energy and hormones back to normal.
You have stuffed yourself with starchy carbohydrates
Ever wonder why one donut or cookie makes you so irresistible to eat another… until you’ve eaten the whole thing? This is your brain’s defense against starchy carbohydrates. Simple carbohydrates, such as those found in sweet and baked foods with white flour, including pastries, cookies, and crackers, quickly raise your blood sugar levels, and then The blood sugar level drops very quickly. This drop in blood sugar creates an intense hunger for more sweet carbohydrates, and the cycle continues. As much as possible, avoid eating foods that contain simple carbohydrates so that you don’t have such a drop in blood sugar. Try to use complex carbohydrates and types that contain high fiber. Almonds, apples, and pistachios are examples of complex carbohydrates and fiber.
You are stressed
Who hasn’t experienced a busy day or a bleak relationship? Stress has a trick that can make you crave food. When you are stressed, the body system increases the production of stress hormones, adrenaline and cortisol. The high level of these hormones stimulates the body system to feel attacked and needs energy, so the appetite increases. increases Stress also lowers levels of a brain chemical called serotonin, which can make you feel hungry even when you’re not. Try learning techniques to reduce your stress, such as taking a yoga class or Listen to relaxing music.
You drink alcohol
Drinking alcohol before dinner stimulates the appetite, so even if your stomach is full, you will still feel hungry. In a research, it was found that people turn to high-calorie foods after drinking alcoholic beverages. Alcohol dehydrates the body, which makes you think you are hungry, when you need water. Avoiding alcohol and drinking water instead before dinner is the best choice.
You should eat more protein
It may not seem logical, but filling your plate with protein and healthy fats will prevent overeating and sudden hunger pangs. Protein not only increases the feeling of satiety by remaining in the stomach, but it has also been proven to have anti-appetite effects. Try to eat at least 46 Consume grams of protein (best sources, skimmed yogurt, eggs, lean meats, and whole grains), the recommended amount for women. 15 until the 70 And for men 56 It is hot during the day.
You don’t eat enough fat
Just like protein, unsaturated fat is also related to satiety. When we feel satisfied after a meal, we are better able to listen to hunger cues, so we won’t eat until we’re really hungry. Add good fats to your diet by using nuts, seeds, and healthy oils. Experts say an adult should 25 until the 35 Get the percentage of your daily calorie intake from healthy fats.
You keep promises
Another reason for hunger is that you ignore breakfast or other meals and experience the consequences over time. When you skip meals and the meal remains empty for a long time, it causes an increase in the production of the appetite hormone ghrelin. Ghrelin also makes the blood sugar to accept the food that comes, so you involuntarily seek more food. Try to leave more time between meals 4 until the 5 Do not watch. Even if you hate breakfast, try eating something in the morning, like yogurt, peanut butter, a few pieces of apple, or soy milk.
You are under the barrage of delicious food
Photos of recipes, photos your friends have shared of their food on social media, food commercials on TV, it’s no wonder some of us feel hungry all the time. The connection between what we see and what we crave has been scientifically proven, research has shown that just looking at a picture of a delicious food increases the hunger hormone ghrelin. Smelling the smell of food also has this effect. The pleasant smell of food stimulates involuntary physiological reactions, the mouth secretes saliva and the stomach contracts. It’s clear that you can’t stop seeing and smelling food. But you can help yourself by not following groups that constantly post pictures of food or watching TV commercials.
You eat your food quickly
When you eat fast, your stomach may be full, but you don’t give your brain enough time to notice this fullness. At this time, the brain still does not understand and keeps the level of appetite high, so you continue to eat. Research in this field has shown that eating food slowly helps to release hormones that tell the brain that it is enough. Try to chew the food slowly and enjoy its taste. After finishing the meal before moving on to another plate 20 Wait a minute to see if you really still need food.
Are you using certain medications?
Certain medications that you use regularly for treatment may cause you to raid the refrigerator. Antidepressants such as Zoloft and Paxil, as well as corticosteroids such as prednisolone (prescribed to treat flare-ups of the immune system due to allergies, asthma, inflammatory bowel diseases such as Crohn’s disease, and some cancers) They are known as appetite suppressants. If you are using these types of drugs and you feel hungry even after meals, talk to your doctor so that he can introduce you to an alternative to these drugs if possible.
Source: Kermani
September 30, 1394 02:56
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