Hunger is your body’s natural cue that it needs more food.
When you’re hungry, your stomach may “growl” and feel empty, or you may get a headache, feel irritable, or be unable to concentrate.
Most people can go several hours between meals before feeling hungry again, though this isn’t the case for everyone.
There are several possible explanations for this, including a diet that lacks protein, fat, or fiber, as well as excessive stress or dehydration.
You’re not eating enough protein
Consuming enough protein is important for appetite control.
Protein has hunger-reducing properties that may help you automatically consume fewer calories during the day. It works by increasing the production of hormones that signal fullness and reducing the levels of hormones that stimulate hunger.
Due to these effects, you may feel hungry frequently if you’re not eating enough protein.
In one study, 14 men with excess weight who consumed 25% of their calories from protein for 12 weeks experienced a 50% reduction in their desire for late-night snacking, compared with a group that consumed less protein.
Additionally, those with a higher protein intake reported greater fullness throughout the day and fewer obsessive thoughts about food.
Many different foods are high in protein, so it’s not difficult to get enough of it through your diet. Including a source of protein in every meal can help prevent excessive hunger.
Animal products, such as meat, poultry, fish, and eggs, contain high amounts of protein.
This nutrient is also found in some dairy products, including milk and yogurt, as well as a few plant-based foods like legumes, nuts, seeds, and whole grains.
You’re not sleeping enough
Getting adequate sleep is extremely important for your health.
Sleep is required for the proper functioning of your brain and immune system, and getting enough of it is associated with a lower risk of several chronic illnesses, including heart disease and cancer.
Additionally, sleeping enough is a factor in appetite control, as it helps regulate ghrelin, the appetite-stimulating hormone. Lack of sleep leads to higher ghrelin levels, which is why you may feel hungrier when you are sleep deprived.
In one study, 15 people who were sleep deprived for only 1 night reported being significantly more hungry and chose 14% larger portion sizes, compared with a group that slept for 8 hours.
Getting enough sleep also helps ensure adequate levels of leptin, a hormone that promotes feelings of fullness.
To keep your hunger levels under control, it’s generally recommended to get at least 8 hours of uninterrupted sleep each night.
Your diet is low in fat
Fat plays a key role in keeping you full.
This is partly due to its slow gastrointestinal transit time, meaning that it takes longer for you to digest and remains in your stomach for a long period. Additionally, eating fat may lead to the release of various fullness-promoting hormones.
For these reasons, you may feel frequent hunger if your diet is low in fat.
One study including 270 adults with obesity found that those who followed a low-fat diet had significant increases in cravings for carbs and preferences for high-sugar foods, compared with a group that consumed a low-carb diet.
Furthermore, those in the low-fat group reported more feelings of hunger than the group that followed a low-carb eating pattern.
There are many healthy, high-fat foods that you can include in your diet to increase your fat intake. Certain types of fats, such as medium-chain triglycerides (MCTs) and omega-3 fatty acids, have been studied the most for their ability to reduce appetite.
The richest food source of MCT is coconut oil, while omega-3 fatty acids are found in fatty fish like salmon, tuna, and mackerel. You can also get omega-3s from plant-based foods, such as walnuts and flaxseeds.
Other sources of healthy, high-fat foods include avocados, olive oil, eggs, and full-fat yogurt.
You’re not drinking enough water
Proper hydration is incredibly important for your overall health.
Drinking enough water has several health benefits, including promoting brain and heart health and optimizing exercise performance. Additionally, water keeps your skin and digestive system healthy.
Water is also quite filling and has the potential to reduce appetite when consumed before meals.
In one study, 14 people who drank 2 cups of water before a meal ate almost 600 fewer calories than those who didn’t drink any water.
Due to water’s role in keeping you full, you may find that you feel hungry frequently if you’re not drinking enough of it.
Feelings of thirst can be mistaken for feelings of hunger. If you’re always hungry, it may help to drink a glass or two of water to find out if you are just thirsty.
To ensure you’re properly hydrated, simply drink water when you feel thirsty. Eating lots of water-rich foods, including fruits and vegetables, will also contribute to your hydration needs.
You eat while you’re distracted
If you live a busy lifestyle, you may often eat while you are distracted.
Although it may save you time, distracted eating can be detrimental to your health. It’s associated with greater appetite, increased calorie intake, and weight gain.
The primary reason for this is because distracted eating reduces your awareness of how much you’re consuming. It prevents you from recognizing your body’s fullness signals as efficiently as when you’re not distracted.
Several studies have shown that those who engage in distracted eating are hungrier than those who avoid distractions during mealtimes.
To avoid distracted eating, you can try practicing mindfulness, minimizing screen time, and silencing your electronic devices. This will allow you to sit down and taste your food, helping you better recognize your body’s fullness signals.
You exercise a lot
Individuals who exercise frequently burn a lot of calories.
This is especially true if you regularly participate in high-intensity exercise or engage in physical activity for long durations, such as in marathon training.
Research has shown that those who exercise vigorously on a regular basis tend to have a faster metabolism, which means that they burn more calories at rest than those who exercise moderately or live sedentary Lifestyles.
Although several studies have shown exercise to be beneficial for suppressing appetite, there is some evidence that vigorous, long-term exercisers tend to have greater appetites than those who do not exercise.
You can prevent excessive hunger from exercise simply by eating more to fuel your workouts. It is most helpful to increase your intake of filling foods that are high in fiber, protein, and healthy fats.
Another solution is to cut back on the time you spend exercising or reduce the intensity of your workouts.
It’s important to note that this mostly applies to those who are avid athletes and work out frequently at a high intensity or for long periods. If you exercise moderately, you probably don’t need to increase your calorie intake.
You eat too fast
The rate at which you eat may play a role in how hungry you are.
Several studies have shown that fast eaters have greater appetites and a tendency to overeat at meals, compared with slow eaters. They are also more likely to have obesity or excess weight.
In one study in 30 women, fast eaters consumed 10% more calories at a meal and reported significantly less fullness, compared with slow eaters.
Another study compared the effects of eating rates in those with diabetes. Those who ate a meal slowly became full more quickly and reported less hunger 30 minutes after the meal, compared with fast eaters.
These effects are partly due to the lack of chewing and reduced awareness that occur when you eat too fast, both of which are necessary to alleviate feelings of hunger.
Additionally, eating slowly and chewing thoroughly gives your body and brain more time to release anti-hunger hormones and convey fullness signals.
If you are hungry frequently, it may help to eat more slowly. You can do this by taking a few deep breaths before meals, putting your fork down between bites, and increasing the extent to which you chew your food.
-healthline.com