If you occasionally feel hungry between breakfast and lunch, or lunch and dinner, that’s perfectly normal. But if your stomach is constantly growling with hunger throughout the day, it’s time to take a closer look. So, why are some of us perpetually hungry?
According to leading London dietitian Rob Hobson, factors such as lack of sleep, stress, and an overindulgence in chips, pastries, and sweets could be to blame. Let’s explore these and other reasons behind the persistent feeling of hunger.
Dietary Changes
This sensation can be heightened by switching to a new diet. For instance, those who become vegans and eliminate meat, dairy, and eggs may find their stomachs rumbling more often.
Even though a person may be consuming more food, it often lacks energy, Mr. Hobson explained. While vegetables, grains, nuts, and fruits—staples of a vegan diet—are incredibly healthy, this type of diet can sharply deprive the body of familiar nutrients and animal-based proteins. These proteins take longer to digest, which means they keep you feeling full for a longer time.
Lack of Sleep
Quality nighttime rest is crucial for maintaining a healthy balance of hormones that regulate appetite, noted Rob Hobson. A lack of sleep can increase levels of ghrelin, a hormone secreted in the stomach that signals the brain to eat. Additionally, insufficient sleep can lower levels of leptin, the hormone responsible for the feeling of fullness.
Chronic Stress
Stressful situations trigger a “fight or flight” response, signaling the adrenal glands to release adrenaline. This temporarily suppresses hunger.
However, if stress persists, these glands release cortisol, a hormone known to stimulate appetite, as reported by the Daily Mail.
Medications
Some medications can increase serotonin levels in the brain. If taken for an extended period, the number of serotonin receptors on cell surfaces may decrease. Research has shown that blocking these receptors can intensify cravings for carbohydrate-rich foods, such as bread, pasta, and pastries. Consuming these can lead to weight gain.
Unhealthy Eating
Unhealthy foods like pizza, hamburgers, fries, or ice cream are low in fiber and high in carbohydrates. According to Mr. Hobson, this combination can lead to a sudden drop in blood sugar levels, signaling the body to seek more food.
Conversely, foods high in protein and healthy fats slow the release of sugar into the bloodstream, promoting a feeling of fullness.
Snacking Out of Boredom
As the expert pointed out, snacking out of boredom can perpetually trigger feelings of hunger.
In search of snacks, people often turn to fast foods that are low in fiber and high in sugar, such as cakes and sweets. “These foods add extra energy to the diet when it’s not needed, meaning when a person isn’t actually hungry,” the dietitian noted.
He explained that quickly digestible carbohydrates can cause blood sugar levels to drop. This can lead to stronger feelings of hunger and mood swings. In such cases, individuals are drawn to consume more of these types of foods, creating a “vicious cycle of eating.”
Thus, those who snack frequently may lose the ability to recognize when they are truly hungry, as they are constantly eating.