Feeling hungry is natural as our bodies need the fuel to work. We get essential nutrients required for our bodies from the food that we eat. As per Ayurveda, it is considered that one should eat only when they feel hungry and receive the maximum health benefits. However, if you feel hungry all the time then you need to take special attention on your diet. You might want to know what to eat when you feel hungry all the time. Read further to know about them.
What Could Make You Feel Hungry All The Time?
Not Consuming Enough Protein
Protein is essential for our body and it aids regulate our hunger hormones and also controls our appetite. So, if you are not consuming enough protein then you might likely feel hungry quite often.
Eating More Refined Carbohydrates
Refined carbohydrates like white flour, white bread, pasta, or carbonated drinks, lack dietary fibers. Consuming more of these foods can cause fluctuations in your blood sugar level and make you feel hungry all the time.
Not Getting Enough Sleep
You might also feel hungry more often if you are not getting enough sleep. Deprivation in sleep can cause inconsistencies in the levels of hunger hormones and this might make you feel hungry quite often.
Taking Low-fat Diet
If you are taking a low-fat diet then you might feel to eat frequently. This is because fat helps to slow down our digestion process while increasing the levels of hormones that induce fullness.
Not Drinking Enough Water
Water has appetite-reducing abilities. So, if you are not drinking enough water then you are likely to feel hungry now and then.
Going Through Stress
Stress is one more reason that can make you feel hungry all the time. Stress makes you feel hungry in response to counter it.
Distractions While Eating
One of the surprising causes, why you might be feeling hungry all the time, could be your distracted eating. So, you should always focus on your eating habits and food, rather than television, phones, or other distractions.
Exercising A Lot
Some people overdo it while exercising. This can also make you feel hungry all the time. If you do a lot of high-intensity workouts or for a longer time, your body’s metabolism will go faster and you will have a bigger appetite.
What To Eat When You Feel Hungry All The Time?
According to research published in the European Journal of Clinical Nutrition, it has been found that potatoes are among the most satiating food and are great because they are more delicious.(1) When you feel hungry all the time eat boiled or baked potatoes with your meal. It would greatly help you to keep yourself from feeling hungry later.(2)
Avocados are packed with healthy fats, protein, and fiber. This keeps you feeling full for a long. Some research has shown that people reported greater satisfaction after a meal that had avocados included in it. A large number of monounsaturated fats help us feel fuller after having a meal. Thus, you can eat avocados when you feel hungry all the time.
A large number of healthy unsaturated fats, along with a great amount of protein and fiber are present in nuts. The Harvard Health Publishing in 2012 from Harvard University Medical School states that nuts can be used as a filling option that can be added to salads or a bowl that includes different grains.(3) The best thing about nuts is they are filling, and also delicious.
Coconut could be an excellent snack that helps you feel full. The medium-chain triglycerides found in coconut burn body fat faster and also reduces appetite, thus helping in reducing calorie intake. Moreover, the high amount of fiber present in it can boost fullness, and also prevent overeating. So, if you feel hungry too often, try eating coconut.
Beans can be added to your diet if you feel hungry all the time. They are packed with fiber, particularly resistant starch.
According to SF Gate, it has been mentioned that the more fiber in the beans you eat, the longer will you stay feeling full and satisfied after your meal.(4)
You can also eat oatmeal when you feel hungry pretty often. A study published in the “Journal of American College of Nutrition” in 2013 shows that eating oatmeal results in an increased level of fullness and also a greater reduction of hunger than eating any other cereal for breakfast.(5)
Greek yogurt can increase satiety and also keep your blood sugar steady. Greek yogurt contains a higher amount of protein than regular yogurt, and thus it will be more satiating.
Whole grains like brown rice keep your energy level steady. It is filled with extra fiber that aids fill you up and also contains essential vitamins and minerals. If you feel hungry then and now then make sure you eat brown rice in your meal.
Eggs are rich in protein and when you eat them you will feel full longer. A study in 2005 published in the Journal of the American College of Nutrition explained that those who ate eggs for breakfast felt more satiated for a long time than those who ate different breakfasts.(6)
According to research published in the European Journal of Clinical Nutrition, it can be found that out of all protein-rich foods, fish ranks the highest on the satiety index.(7)
You can also feel satisfied and full by taking soups. Research published in the European Journal of Clinical Nutrition has shown that soups might be more filling than many solid meals containing the same ingredients.(8) However, avoid cream-based soups as they won’t keep you feeling full. Rather, look for the soups with vegetables and other ingredients with rich fiber content.
Pickles and other fermented foods have SCFAs or short-chain fatty acids. Recent research published in the Annals of The New York Academy of Sciences shows that they help in strengthening the bond between our gut and brain. These short-chain fatty acids stimulate the production of hormones that helps in improving appetite signaling. Pickles and fermented foods also help in digestion, reduce appetite, and also help in weight loss.
Vegetable Juice With Flaxseeds
Vegetable juice with flaxseeds could be a great option for you if you feel hungry quite often. It is packed with fiber and healthy fats that not just keep you full but are also great for your gut health.
Dark chocolates are great because they are not just good for your brain and heart but also are more satiating and can help you when you feel hungry quite often. So, give them a try and keep your hunger pangs at a bay.
Buttermilk is a probiotic drink and can be added to your diet when you feel hungry now and then. It is rich in whey protein and a great hydrator, then one of the best things for your appetite. Moreover, the high calcium content of buttermilk also influences appetite.
When you feel hungry, it might also be that you are a little dehydrated. So, you should drink enough water to keep yourself hydrated. When you feel hungry, drink a glass of water first and then have your meal after 20-30 minutes.
Hunger is a natural mechanism of our body that alarms we need to eat. However, feeling hungry all the time should be a matter of looking after. But again, reaching for foods that are packed with protein and fiber could be great to keep your stomach full for longer. So, if you feel hungry all the time then eat the above-mentioned foods and keep yourself feeling full for a long.