Are you hungry all the time? This may be the reason

Do you feel hungry all the time, even after eating? Here are some possible reasons why your hunger may be out of control and what you can do about it

Hunger is a natural signal from your body telling you that you need nutrients and energy. However, constant hunger or HATT (hungry all the time) can be a frustrating problem for many women, but there may be other causes.

“Persistent hunger in women may be the result of several different factors,” says Rob Hobson, a registered dietitian at vitamin and supplement company Healthspan.

“Hormonal imbalances during the menstrual cycle and during perimenopause and menopause often lead to disturbed sleep, food cravings, and constant fatigue.

In addition, stress, anxiety, and depression contribute significantly to fatigue, worsening fatigue, poor sleep quality, and affecting the desire to eat.

“Understanding these factors is critical to overcoming HATT and maintaining a healthy relationship with food.”

Reason #1: Your blood sugar levels are all over the place

A recent study (Nature Metabolism, 2021) showed that people who experience significant drops in blood sugar during the day feel hungrier and eat more.

“Diet obviously plays a major role in how hungry you feel,” Rob says.

“Diets that are high in fast-digesting carbohydrates, low in fiber, and high in sugar can cause more pronounced spikes and drops in blood sugar levels, leading to increased hunger soon after eating.”

What can you do?

Eat complex carbohydrates such as whole grains, legumes and vegetables, which are digested slowly and provide steady energy.

‘“Combine complex carbohydrates with lean proteins such as chicken, fish, tofu, or beans to further stabilize blood sugar and promote satiety,” says Rob.

“Protein is vital for satiety because it helps regulate hormones that control hunger. Peptide YY is a hormone secreted by the intestines in response to eating, and helps reduce appetite.

Studies have shown that a higher protein intake increases the release of PYY, which helps promote feelings of fullness and reduce subsequent food intake.

Protein is essential for satiety because it helps regulate hormones that control hunger

Eat a balanced meal every 3-4 hours to avoid major declines that may lead to overeating. If you are active and need more energy, include healthy snacks between meals to maintain energy levels and prevent hunger.

“Chromium supplements help control sugar cravings by enhancing insulin sensitivity, stabilizing blood sugar levels, and possibly reducing hunger and sugar cravings,” Rob says.

“A study (published in the journal Diabetes Technology & Therapeutics, 2006) found that chromium picolinate supplements improve blood sugar control in people with type 2 diabetes, which may reduce cravings for high-sugar foods.”

Try: Healthspan chrome£17.99 for 360 tablets.

Read more: 5 nutritionist-approved ways to manage blood sugar levels

Reason #2: You’re not getting enough protein

“Protein is essential for satiety because it helps regulate hormones that control hunger,” Rob says.

“Peptide YY is a hormone secreted by the intestines in response to food intake, and helps reduce appetite.”

Studies have shown that a higher protein intake increases the release of PYY, which helps promote feelings of fullness and reduce subsequent food intake.

What can you do?

Add some protein with each meal – for example: chickpeas, quinoa, lentils, tofu, lean organic meats, fish, eggs and nuts.

Add a scoop of protein shake to your morning smoothie.

Snack on protein-rich foods – for example: nuts and seeds, apple slices with nut butter, a small can of tuna, and a hard-boiled egg, to keep hunger at bay.

Reason #3: Your diet lacks fiber

Fiber also slows the digestion of food, helping you feel full longer and reducing the likelihood of overeating.

“Fiber plays a key role in bowel regulation and satiety,” says Amy Benbow, MD, director of nutrition at Viridian.

Fiber slows down the digestion and absorption process

“In the UK, adults are recommended to consume 30g of fiber a day, but current figures suggest we only get about 60% (18g) of this.” Fiber slows digestion and absorption and improves insulin response to food.

“In one study (Acta Medica, 2012) overweight individuals who ate extra fiber (on a calorie-controlled diet) lost more weight than those who did not.”

What can you do

Include more high-fiber foods in your diet – for example: vegetables, fruits, nuts, seeds, legumes, beans and whole grains.

He tries. Viridian Organic prebio fiber Powder, 150g, £24.45.

These are prebiotic FODMAP fibers, which help support friendly bacteria and also increase Akkermansia levels. 100% active ingredients formulated by nutrition experts.

Try Bare Pharmacy Metabolic gold£41 for 60 capsules.

This contains bergamot and artichoke fruit extract, which are high in polyphenols, and baobab fruit (a natural prebiotic).

“Metabolic gold can help control appetite fluctuations which helps change the way your body processes fats and sugars,” says Dimple Varu, pharmacist and formulator at The Naked Pharmacy.

“This will have a direct impact on your metabolism, which in turn will boost energy levels, reduce food cravings, and support weight management.”

Read more: Are menopause symptoms making you miserable? These natural fixes will help

Reason No. 4: Hormonal fluctuations

Hormonal fluctuations can greatly affect hunger levels in women.

“For example, during different life stages such as menstruation, pregnancy and menopause, hormones such as estrogen and progesterone fluctuate, affecting appetite,” Amy says.

“During the luteal phase of the menstrual cycle, increased levels of progesterone can stimulate appetite, making women feel hungry.

“Menopause also leads to hormonal imbalances that can disrupt normal appetite regulation. The change in sex hormones during menopause can play an important role in appetite regulation.

“In a five-year observational study (European Journal of Clinical Nutrition, 2013) on postmenopausal women, food craving, hunger, and food consumption were found to increase during menopause.”

What can you do?

Track your menstrual cycle to anticipate periods of food cravings.

Focus on balanced meals that contain complex carbohydrates, lean proteins, and healthy fats to stabilize blood sugar levels and improve satiety between meals.

Plan and prepare healthy meals and snacks in advance

Protein-rich snacks can help as well as focusing on essential nutrients such as magnesium and calcium which may help reduce PMS symptoms including food cravings.

Planning and preparing healthy meals and snacks in advance, especially before your luteal phase (the second half of your cycle, after ovulation), can help you stay on track and avoid impulsive eating.

Reason #5: Lifestyle factors

Lack of sleep can disrupt the balance of hunger hormones.

A study published in the journal Annals of Internal Medicine showed that lack of sleep led to increased levels of the hormone ghrelin and decreased levels of the hormone leptin, which was associated with increased hunger and appetite, especially for high-calorie foods. Stress also plays a role in hunger levels.

“When stressed, the body releases cortisol, a hormone that can increase appetite and lead to emotional eating,” Rob says.

“This type of eating is often less related to physical hunger and more about seeking comfort from food. Managing sleep and stress is crucial to preventing emotional eating and overeating, which is often driven by disturbances in hunger hormones like ghrelin and leptin.”

What can you do?

Aim to get 7-9 hours of quality sleep each night to regulate ghrelin, the hunger hormone, and leptin, the satiety hormone, to reduce cravings. Maintain a consistent sleep schedule, create a relaxing environment, avoid caffeine and heavy meals before bed, and adopt a relaxing bedtime routine, such as reading or taking a warm bath.

“Effective stress management can help manage cortisol levels and may help reduce emotional eating,” says Rob.

“Try incorporating mindfulness meditation, yoga, or deep breathing exercises into your daily routine to manage stress. Regular physical activity can also help reduce stress and improve mood by releasing endorphins.

Read more: A psychologist’s guide to dealing with stress

Reason #6: You’re an emotional eater

Emotional health greatly affects hunger and eating patterns. Stress, low mood, and hormonal changes can also affect your appetite and trigger hunger cravings that may prompt you to reach for junk food.

“If you suffer from anxiety, depression, or another emotional disorder, this means you are more likely to turn to food for comfort, which leads to increased hunger and overeating,” Rob says.

“Emotional eating can become a coping mechanism to deal with stress, sadness, or boredom, further complicating hunger management.”

What can you do?

Find ways to manage your emotions better. You overeat as a way to cope with negative emotions such as sadness, anger, frustration, or depression.

Start by identifying triggers, such as stress, boredom, or sadness, that lead to emotional eating. Keep a food diary to track what you’re eating and how you’re feeling at the time, which can help identify patterns.

Implement stress management techniques such as mindfulness meditation, deep breathing exercises, or yoga to reduce stress and emotional triggers.

It was found that taking saffron supplements for eight weeks resulted in eating fewer snacks

Establishing healthy coping mechanisms is also important. Instead of reaching for food, engage in activities you enjoy that distract you from emotional triggers. For example, instead of eating – go for a walk, talk to a friend, listen to music, take a yoga class, etc.

Seek professional help – for example: counselling, hypnotherapy, psychotherapy or cognitive behavioral therapy.

Take a saffron supplement.

“Saffron, a valuable spice from the Middle East, has been studied as a potential treatment for stress and emotional overeating,” says Amy.

“In one study (Nutrition Research, 2010) conducted on overweight women, it was found that taking saffron supplements for eight weeks resulted in fewer snacks and significantly lower body weight, compared to the placebo group.

“The researchers concluded that saffron leads to a reduction in snacking and creates a satiating effect that may contribute to weight loss.”

Try: Healthspan saffron£17.49 for 60 capsules (30 mg).

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