At the time of having savored a hearty breakfast You find yourself wanting more. You are in an important work meeting, you just ate and you the guts roar. You are waiting for dinner time to arrive and, when it finally passes, you feel that you are not satiated. In other words: you are always hungry and do not know what it is, but it is not the best help when you want lose a few kilos.
The causes of your constant appetite are several and can be alleviated, but first you must, of course, know them. Maybe you're not getting enough sleep or you're not eating what you really should to feel completely satiated. Be that as it may, the magazine 'Men's Health' has listed some of the possible causes why you are hungry so voracious that you could eat the entire planet.
You don't get enough sleep
Rest is essential not only for our health, but also for our physique. Lack of sleep can alter appetite-regulating hormones, which increases hunger, according to a report published in 2016 by the 'American Heart Association'. The ghrelin (the hormone that stimulates hunger) increases when you lack sleep, as well as leptin, which shows satiety, decreases. So if at three o'clock in the morning you are awake watching a series on TV, you are more likely to go to the fridge to see what you have.
You already know the theory: try to sleep at least eight hours every night and remember that the light of electronic devices can negatively affect your rest. Try to carry out a routine in which take care of your sleep hygiene: Do not practice sports before bedtime, take a hot bath, use the bed only for sleeping or having sex, keep the room a cool room temperature And leave the thoughts behind when your head sinks into the pillow.
What do you ingest?
Maybe the problem is easier and not lay in your lack of sleep but in what you are eating (or what not). Maybe you have never liked breakfast or you just forget to have lunch because you have many things on your mind.
People who do not eat regularly have worse quality in their diet, and skipping breakfast is associated with a higher intake of added sugars according to a 2017 study posted in 'Circulation'. If you forget that you have to bring food to your mouth to survive, set an alarm that reminds you, as you see, it is essential.
What you eat or drink
Another possible cause is the fact that you do not forget to eat much less but what ingieras is not the best. For example, all canned food that comes in plastic containers contains the chemical bisphenol A which, according to the latest studies, changes the levels of the leptin and ghrelin hormones we saw before, which could cause cravings. In the same way, maybe drink too many sodas, which are full of sweeteners or high-fructose corn syrup that (surprise, surprise) according to a study by Yale University also block our brain's ability to process satiety hormone cues.
Maybe your problem is that you don't get enough sleep, that you eat a lot of processed food or even that you see too many food ads
As advice, it's a good idea that eat more salads as the green leaves are rich in vitamin K, an insulin regulating nutrient that helps soothe cravings, and accompany it with water and tea. According to a study published in the 'Journal of the American College of Nutrition', People who drank a cup of black tea after eating carbohydrate-rich foods lowered their blood sugar levels by 10%. Dehydration, meanwhile, can often resemble the sensation of hunger, as the hypothalamus (which regulate hunger and thirst) can send confusing messages. Drink a glass of water when in doubt.
Have you had an incredibly cramped day at work? Yes, it can have an impact on your desire to eat more. When the worries of the day overwhelm you, you body releases cortisol, the stress hormone, which can cause cravings for sugary, salty foods or that simply makes you fat. Fortunately this can be alleviated if you take healthy food with you drive the tooth when necessary and exercising to reduce the anxiety.
You watch a lot of 'food-porn'
Just as you want to buy a sweater after seeing hundreds of clothing ads, the fact that we are constantly bombarded with delicious-looking food does not help calm cravings. A 2016 study published in 'Brain and Cognition'He pointed out that food "pornography" in social networks can make us people "visually hungry".
Researchers discovered that obese people 's firemen reacted more powerfully to food photos, even when they were not hungry, compared to people with a healthy weight. So if you are predisposed to want a hamburger, it is best not to spend hours watching photos of them on Instagram.
You must eat more protein and fiber
To avoid feeling hungry within half an hour of eating, it is best to try to eat 30 grams of protein at each lunch, an amount that will increase your feeling of fullness later. In the same way, in terms of fiber, it includes minus ten grams, that amount will slow stomach emptying and contribute to satiety.