Why You Feel Hungry All the Time: Reasons & Natural Remedies

Why You Feel Hungry All the Time: Reasons & Natural Remedies

Do you often find yourself famished even after a hearty meal? Or do you snack relentlessly even half-an-hour after your meal?

Feeling hungry is normal. In fact, the human body relies on it to remind us of nourishing it with wholesome nutrition. However, sometimes it can also happen that our body feels constantly hungry and it is necessary to identify such symptoms as an early warning call for making nutritional or lifestyle changes.

In this blog, we will briefly discuss why your body feels hungry despite being fed!

1. Your Meals Lack Enough Protein

Protein-packed meals are essential to keep us full for long durations as it induces a long-lasting feeling of satiety.

Some easy sources of protein that you can include are:

• Dal & Lentils
• Paneer
• Curd & Milk
• Tofu & Soy
• Chana & Beans
• Nuts & Seeds

Make sure every meal (breakfast, lunch and dinner) includes a non-vegetarian or egg/protein-rich item instead of roti & rice-based meals. This will curb cravings for unhealthy fats and ensure optimum nutrition.

2. Your Diet is Deficient in Fibre

Sources such as seasonal fruits, salad, green leafy vegetables, oatmeal, whole wheat roti and brown rice, amongst others have fibre that increases satiety and prevents us from feeling excessively hungry. In addition, it also keeps us full for long after the meal.

Try and begin your day with seasonal fruits (raw or freshly-squeezed juices count too) and/or a salad. Additionally, you can also throw in some fibrous vegetables (such as spinach and broccoli). Try adding oats, whole grain chapatis, brown rice, dal/beans and flax/chia seeds with your meals. If you are in doubt about incorporating them, simply make it an experimental diet and see the results for yourself.

3. You Consume Too Much Refined Food

Biscuits, fizzy drinks, jalebis, bhujia and other such refined and starchy edibles do not fill us up for long. It doesn’t mean that you need to cut out this food group altogether, but make it a point to include healthier options in your diet and consume them in lesser quantity than before. In other words, make it a point to include wholesome and healthy foods as the staple of your everyday eating habits.

4. You Don't Drink Enough Water

Sometimes, our body can mistake thirst for hunger. So the next time you feel like you need to eat something in between your meals, try and quench your thirst with a large glass of water and wait for a while before deciding whether or not that craving still exists. You can carry a water bottle in your purse to help you stay sufficiently hydrated while you are busy with your work or on the go. However, if you find yourself excessively thirsty or suffering from any unusual feeling at the same time, make it a point to consult a medical professional.

5. Lack of Sleep Causes Unhealthy Cravings

A lack of sleep is detrimental to overall wellbeing and negatively impacts our eating choices. Whenever you feel sleepy, you tend to reach out for something sweet or greasy, thereby making you more hungry.

Make sure you sleep well so that you are sufficiently rested for the day ahead. The same applies to your eating pattern too!

6. Stress Can Induce Emotional Hunger

Have you ever felt like eating something even when you aren't hungry? Stress, boredom, loneliness, and even emotional factors might unconsciously contribute to such feelings of hunger.

So the next time you think about consuming something unhealthy, it might help to stop yourself and consciously ask the question - Am I really hungry or just bored or upset? It doesn't mean you have to judge yourself guilty. It simply means that simply becoming more consciously aware of when or why you eat is vital to avoiding such thoughts. If you are in such a down feeling as a result of being overly-stressed, then you may want to try going for a walk, call up a friend and just relax, listen to some upbeat music or take a break from work if possible.

7. Skipping Meals Can Make You Greedy at Meals

Have you ever tried skipping your breakfast or lunch in hopes of cutting some calories? If you have, you probably ended up consuming too much during dinner because of feeling overly ravenous. Instead of skipping your meals, make sure you stick to eating them in moderation.

A simple formula for a balanced breakfast/lunch/dinner can include a mix of protein, vegetable, carbohydrate and (a little!) fat.

8. Be Conscious of Your Body's Signals While Eating

When you eat too quickly, there is a high possibility that your brain doesn't catch the signals sent by your body that you are already full, thereby leading to unhealthy overeating.

As you begin to consciously practice chewing slowly and keeping your phone away while your meals, you will be able to give your brain the time it requires to register signs of fullness. Make sure you don't just automatically grab for food every time you feel hungry. It would help if you waited for a few minutes before determining whether you are indeed hungry or not! Paying conscious attention to these bodily signals is extremely important for healthy eating habits.

Simple Tips to Deal With Constant Hunger Symptoms

If you feel abnormally hungry or excessively famished after your meals, then here are some practical tips that can help you reduce these urges.

• Eat smart by including protein-rich foods in your meals to keep you full for longer.
• Eat plenty of veggies and fibre.
• Make your meals include foods made of whole grains.
• Stay adequately hydrated throughout the day. Also, cut down on sugar-rich beverages in your diet.
• Include healthy fat-rich foods as snacks with your meals.
• Make sure to keep at hand some healthy and wholesome snacks that will keep you full for long.
• Never skip your meals as it might give your body too many calories to consume during other times of the day. If you have had trouble sleeping, you might experience unusual hunger.
• Make sure you follow a balanced diet as it will not only keep you full for longer but will also promote healthy weight gain.
• Don't over-exercise as it can damage your muscles. Also, make sure that you avoid any kind of fad dieting or extreme nutritional patterns as it could adversely impact your body.

When Should I Consult a Doctor about Constant Hunger?

Constant extreme hunger is not always simply due to dietary changes. At the slightest signs of abnormal and severe hunger cues, consult a doctor for appropriate clinical intervention.

Additionally, if you have additional symptoms that accompany abnormal and constant hunger, such as abnormal thirst, increased frequency in urination, abnormal weight loss or gain, and extreme lethargy, you should consult a physician to identify and control these signs and symptoms.

FAQs About Constant Hunger

Q1. Can constant hunger after meals point to diabetes?
Frequent abnormal hunger doesn't automatically imply diabetes, however it could be an indicator of several other issues. If diabetes runs in your family, it would be prudent to keep alert of these signs. It wouldn't hurt to consult a nutritionist or a physician to design your unique dietary pattern to suit your body structure and lifestyle. Also, if you suffer from increased thirst or frequent urge to urinate, these signs could indicate diabetes. In such a scenario, it is vital to consult a physician to discuss appropriate solutions.

Q2. What foods fill us up easily?
The answer would obviously be - foods that are high in fibre or healthy fats, e.g. dal, vegetables, curd, paneer, eggs, etc. A combination of fibrous foods and protein-packed items fills us up and sustains us for relatively longer periods. Furthermore, healthy fat-rich foods can fill you up as they are relatively slow in being digested by the body.

Q3. Can drinking water reduce hunger?
In case you haven't considered it before, yes, it can! Sometimes thirst is mistaken for hunger. Drinking adequate quantities of water is essential for maintaining overall wellbeing. Although water can't replace meals, it can reduce constant hunger cues significantly.

Q4. Can poor sleep cause excessive hunger?
Lack of sleep can trigger hunger pangs as it affects our eating decisions. Make sure to maintain an appropriate (and consistent) sleeping pattern so that you are energetic enough to avoid unhealthy (high-sugar/fat) foods.

Final Words

Hunger is a normal physiological characteristic of the human body. However, the issue arises when we tend to ignore our bodies' requirements unnecessarily. In conclusion, we can state that it isn't the feeling of hunger that needs to be combated, but instead the triggers for abnormal hunger cues and the types of food that we give our bodies to satiate it.

Start with the easy steps and develop a habit of healthy eating for healthy-living! For personalized diet chart, customized recipes and medical guidance, turn to expert Dietitian & Nutritionist Dt. Gauri Mehra at Gaurnish Health.

Eat better. Understand your body. Develop positive habits – one positive meal at a time!