Ten reasons why you're probably suffering from permanent hunger

Hunger is a slightly unpleasant but perfectly natural and very important biological signal. Feeling hungry indicates that our body needs energy. So this feeling is very essential, but if you suffer from it for most of the day, it becomes very unpleasant and bothersome. If all you can think about all day is when you will finally be able to eat again, this problem becomes really crucial because it interferes with our concentration, performance and life in general. If you opened this article with the idea that constant hunger is your problem, let's take a look at the most common causes.

Theoretical window - what is this hunger?

To understand what hunger actually is, we need to delve into the functions of the autonomic nervous system. The controlling organ that signals hunger is again the often mentioned hypothalamus, the part of the brain that monitors blood glucose levels. In fact, hunger arises precisely when glucose levels fall below a certain threshold. The autonomic nervous system (ANS) consists of the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). The SNS controls the body's response to threats, the PNS is a kind of counterbalance to the body and brings the body back to a resting state. Our bodies want, in fact absolutely need, to be in rest and spend some time in rest mode in order for the ANS and SNS to function properly. During this time, blood pressure and heart rate decrease and gastrointestinal peristalsis increases so the body can absorb and digest nutrients and build up energy stores for the future. This clearly implies that we should definitely not eat continuously.

Another concept that we need to clarify and is very crucial in this issue is the concept of taste, because it is very important to distinguish whether we are really hungry or just have a taste. As we have already mentioned, hunger arises from the body's need for energy and is a physiological and completely natural need. In contrast, cravings are a mental thing - it is a desire for a particular food, whether your body actually needs it or not. Cravings usually come when we are stressed, going through something negative, or if we are bored. Hunger is a sign that your body needs more energy to function, and it doesn't always have to mean just a loud growling stomach. Hunger can also manifest as fatigue, inability to concentrate, dizziness or constant thoughts of food. But now to the actual reasons why you're constantly hungry.

1. Simply - you just don't eat enough

If you're trying to reduce fat, you may have a tendency to eat little, which stems from whatever belief that this is right that still prevails among people. Your calorie intake is therefore quite possibly unnecessarily too low and your body is starving. Fat does disappear, but it's not an appropriate strategy. The body needs a certain amount of energy for all bodily processes to run properly and if we don't supply it, sooner or later we will pay the price. The amount of energy the body minimally needs is, of course, strongly individual for each of us. We could say that the minimum energy we are talking about is basically what we call basal metabolism, or resting energy, and our intake should never fall below it. If you're plagued by unquenchable hunger, check that your deficit is set correctly, that it's not too extreme, that your diet is varied and balanced enough, and that our bodies aren't wasting unnecessarily. Losing weight is not about eating too little, it's about eating right.

2. It's about being thin, it's about being lean.

Protein intake is very important (not only) for appetite control. Protein has properties that help regulate feelings of hunger, and it allows you to take in slightly fewer calories throughout the day. The way it works is that protein intake increases the production of the hormone leptin, which signals satiety, and decreases levels of ghrelin, a hunger-stimulating hormone. This (not only) makes it possible to feel hungrier before pricing if you don't consume enough protein. Protein is important for building and maintaining muscle mass, which is also very important for us as active individuals, so we should not underestimate the importance of protein. Protein also has the highest thermic effect of all macronutrients, so we burn more energy digesting it than digesting other macronutrients. However, it is of course necessary to consume all macronutrients in optimal proportions.

3. You sleep little

If you follow our website regularly, you will know that sleep is a hugely important component for optimal health, fat reduction, athletic performance, mental activity and of course, hand in hand with this, it plays a role in influencing hunger. When we don't get enough sleep, we experience fluctuations in the hormones leptin and ghrelin. Research in 2004 found that sleep deprivation reduced the amount of leptin, the hormone that signals satiety, by a full 18 percent. At the same time, sleep deprivation increased levels of ghrelin, the hormone that signals hunger, by 28 percent. These changes in hormone levels are clearly not favourable. Because we tend to consume much higher amounts of calories and seek out more calorically rich, or "less healthy" foods, this can have a significant effect on body composition and fat gain in the long run.

With sleep deprivation, we are also more tired, logically, and so our bodies crave more energy, making us much hungrier. Sleep is therefore a piece of the puzzle that we should definitely not neglect. Focus on creating healthy sleep habits such as going to bed at a regular time, avoiding alcohol and heavy meals before bed, the right mattress and pillow also play a role and of course limiting the use of electronic devices in the short interval before bed.

4. Multitasking, or when you do "XY" things while eating

Given how busy most of us are with our busy schedules and hectic daily routines, you probably eat while walking, driving, answering emails or scrolling through instagram. The moment we eat in a hurry or don't pay enough attention to our food, we don't properly perceive the body's signals that signify satiety and often eat more calories than if we were fully concentrating on our food. Mindful eating, as it's called when we actually focus on food and don't do 30 things around it, can not only help with controlling calorie intake, but it also teaches you to notice your body's signals and is an effective tool against overeating and emotional eating. Set aside plenty of time to eat and seek out a quiet space. While eating, pay attention only to your plate, no TV, computer or phone, savour, chew carefully, enjoy the flavours, textures, colours and feel the food with every sense. It really makes a difference.

5. You're dehydrated

It's not just food that affects our satiety, drinking plays a significant role too. Not for nothing did our grandmothers say that hunger is actually thirst in disguise. Water not only affects digestion, but also the distribution of nutrients, proper mental performance and also the appearance of the skin. Many people struggle to drink enough and therefore often struggle with hunger. Several studies have concluded that a significant percentage of the population confuses the feeling of thirst with hunger and thus eats more than if they drank enough. Hydration should not be used to "mask" hunger, but it is important to ensure that you are hydrated enough so that you do not confuse feelings of thirst with feelings of hunger. The focus should be on plain water, herbal teas and mineral water where appropriate. Water-rich foods such as most vegetables, broths, etc. can also help with adequate intake. Optimal fluid intake is a highly individual matter, but it is suggested that we should drink at least 30-40 ml per kilogram of body weight per day.

6. Lack of fibre and inappropriate dietary composition

It is not only the quantity of food we eat that is important, but also its quality, which is arguably even more important. Indeed, if our diet contains excessive amounts of ultra-processed foods, refined sugar and white flour, we cannot be surprised that we feel hungry all the time. These foods may have calories (often quite high actually), but not particularly significant nutritional value. In particular, they lack the much-beneficial fibre, which has a significant effect on satiety, as well as other micronutrients such as vitamins and minerals. Try to eat food in its most natural form, ensure a sufficient intake of fruit and vegetables, limit your intake of refined sugars, forget about semi-finished products, replace white wheat flour products with wholemeal products, ensure a sufficient intake of healthy fats and complex carbohydrates, cook your food with fresh ingredients, and remember that the quality of the food you eat is at least as important as its quantity.

7. You can't balance extremely high intake

It's no surprise that active individuals have one big advantage - their metabolism is running at full speed, and it's also true that the higher the proportion of muscle mass we have, the more calories we can afford to eat. Yeah, but can you balance your activity with sufficient intake? If you exercise more, at higher intensities or for longer periods of time, your appetite is likely to increase because your body burns a higher amount of calories during intense activity and logically requires replenishment afterwards. As a good fitness buff, you know that if you really overdo it on your workout, the next day your body is crying out for a good dose of carbs and food in general. If you're plagued by excessive hunger and you train very intensely, it might not be a bad idea to either increase your calorie intake or decrease the intensity/frequency of your workouts.

8. You are constantly stressed

When the body is in a constant state of stress, cortisol (aka the stress hormone) rises, which can trigger an increased appetite. In addition, eating while stressed usually causes people to reach for high-calorie foods like refined sugars and sugary treats that won't fill you up for long, which we've already nibbled on in earlier points. Nowadays, we are under stress almost daily, sometimes more, sometimes less, but stressors are all around us. Instead of looking for comfort in food, try to find other outlets - relaxation, yoga, walking in the fresh air, hanging out with friends, reading a book, working out, in short, anything, just try not to let the stress get to you. But beware, even a workout, at first sight a very pleasant activity, is a stress for the body. And if you stress it excessively, it will logically start to resist it. Remember that even when it comes to training, less is actually more and train sensibly.

9. You're afraid of eating fat

In addition to fiber, protein, and complex carbohydrates, fats are a very important part of your diet. Fats usually take longer to digest and stay in the digestive tract a little longer. In addition, consuming fat can lead to the release of various satiety-promoting hormones. 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 for their ability to reduce appetite. The richest source of MCT fats is coconut oil, and omega-3 fatty acids are found in fatty fish such as salmon, tuna and mackerel. You can also get omega-3s from plant foods such as walnuts and flaxseeds. Other food sources high in beneficial fats include avocados, olive oil, nuts, eggs and dairy products.

10. Hormones, diseases, medications

The last, least controllable factor that can affect how hungry we are is hormonal changes (especially in women), illnesses, and the medications we have to take. Let's start with our wild hormones. Menstruation and the few days before it begins can be a time that can bring on a temporary increase in appetite and sweet cravings, due to both increased feelings of fatigue and an increase in the energy needs of the female body.

Another case when there may be an increase in appetite is then some diseases and groups of drugs that affect hormones in some way, such as antidepressants, contraceptives, antipsychotics, thyroid medications and others. If you observe an uncontrollable increase in appetite while taking your medication, discuss the situation with your doctor who can help you find a more viable solution.

What to take away from the article?

If you're struggling with excessive hunger, there are an overwhelming number of factors that could be to blame. We've broken down nine of the most common ones today - from too drastic an intake, to the absence of key macronutrients, to not drinking enough, to sleep deprivation, to stress, to hormonal changes, to medication. As with any other problem, the most important point is to find the root cause. Focus on eating calmly, sufficiently, varied meals, pay proper attention to rest, adequate exercise, and be mindful of recognizing hunger and cravings as well. After all, hunger is the body's natural response to indicate that it needs energy, but it's not okay to feel hungry all day.

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