Brenda Khan
Dieting can often leave people feeling hungry, which can be a result of various factors. Firstly, a change in diet can disrupt appetite hormones, such as ghrelin and leptin, which regulate feelings of hunger and fullness. Additionally, diets lacking in protein, fibre, and healthy fats can leave individuals feeling unsatisfied and hungry soon after eating. Furthermore, certain medications, underlying health issues, and increased physical activity can also contribute to increased hunger. While dieting may induce hunger, it is important to listen to your body and ensure you are consuming enough calories and nutrients to support your health and energy levels.
| Characteristics | Values |
|---|---|
| Lack of healthy fats, proteins, and fiber in the diet | Pastries, white bread, packaged meals, and fast foods |
| Eating too quickly | |
| Distractions while eating | TV or phone |
| Medication side effects | Antihistamines, antidepressants, steroids, diabetes medicines, antipsychotic drugs |
| High blood sugar and insulin resistance | |
| Hormone issues | Leptin resistance, ghrelin, hyperthyroidism |
| Lack of sleep | |
| Increased physical activity | |
| Emotional eating | |
| Alcohol consumption | |
| Dehydration | |
| Previous eating schedule | Grazing throughout the day |
| Underlying health conditions | Hypoglycemia, hyperthyroidism, Graves' disease, diabetes, clinical depression |
| Diet composition | Lack of protein and fiber |
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What You'll Learn
- Hormone imbalances, such as leptin resistance, can cause increased hunger
- A diet lacking protein and fibre can cause hunger
- Medication side effects can increase appetite
- Alcohol can affect signals that tell you when you're full
- Intermittent fasting can reduce hunger compared to daily calorie restriction
Hormone imbalances, such as leptin resistance, can cause increased hunger
Leptin is a hormone that helps the body maintain its weight in the long term. It is produced by the body's fat cells and carried by the bloodstream to the brain, particularly the hypothalamus, which controls when and how much we eat. When we eat, our body fat and leptin levels rise proportionally, and when we fast, leptin levels drop, signalling to the body that fat stores are low.
Leptin resistance is a condition that affects the signalling between fat cells and the brain. It is characterised by reduced satiety, overconsumption of nutrients, and increased total body mass. People with leptin resistance may feel hungry and eat more even though their body has enough fat stores. The main symptoms of leptin resistance are constant feelings of hunger and increased food intake.
There are several factors that contribute to leptin resistance. Inflammatory signalling in the hypothalamus is a likely cause of leptin resistance in both animals and humans. High levels of free fatty acids in the bloodstream may also increase fat metabolites in the brain and interfere with leptin signalling. Additionally, elevated leptin levels may impact the ability of leptin to cross the blood-brain barrier. Obesity amplifies most of these factors, leading to a vicious cycle of weight gain and increased leptin resistance.
Several studies have suggested ways to manage leptin resistance. A 2023 review suggests that high-intensity exercise may help reverse leptin resistance and stabilize leptin levels and hunger. A 2021 review found that eating soluble fibre may help lower leptin levels in people with obesity over the long term. A 2021 study also found that eating highly processed foods may drive inflammation and increase leptin levels.
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A diet lacking protein and fibre can cause hunger
Hunger is your body's natural cue that it needs more food. When you're hungry, your stomach may growl and feel empty, or you may get a headache, feel irritable, or be unable to concentrate. Most people can go several hours between meals before feeling hungry again. However, you might also find yourself feeling hungry all the time, even right after eating. Constant hunger may be a sign of deficiencies in protein, healthy fats, and fibre.
Protein helps us feel fuller for longer. Studies have shown that inadequate protein intake leads to increased hunger and desire to eat. Meals that contain a greater proportion of protein induce greater feelings of fullness than meals with greater proportions of carbs or fat, even when their calorie counts are similar. Protein may also help decrease the amount of ghrelin in your body, known as the "hunger hormone".
Fibre is a type of carb that takes longer to digest and can slow your stomach's emptying rate. When it's digested in your lower digestive tract, it also promotes the release of appetite-suppressing hormones like GLP-1 and PYY.
In addition to diet, constant hunger may also be caused by other factors such as stress, not getting enough sleep, underlying health conditions, or hormone imbalances. Certain medications can also cause frequent hunger. If you feel hungry all the time, it's recommended that you see your doctor.
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Medication side effects can increase appetite
Medication side effects can indeed increase appetite. Many medications can influence appetite, causing increased hunger and weight gain. This effect varies by drug type and individual factors, including other health conditions and lifestyle habits. For example, certain antidepressants, antipsychotics, stimulants, and diabetes drugs can cause weight gain as a side effect by stimulating appetite and causing you to eat more. Antidepressants such as amitriptyline, imipramine (Tofranil), doxepin, phenelzine (Nardil), paroxetine (Paxil, Pexeva), escitalopram (Lexapro), citalopram (Celexa), and mirtazapine (Remeron) are known to increase appetite. Antipsychotics such as clozapine, olanzapine, haloperidol, risperidone, lithium, and quetiapine can also have this effect. Additionally, anti-seizure medications like valproic acid, gabapentin, pregabalin, divalproex, vigabatrin, and carbamazepine can lead to weight gain. Corticosteroids like prednisone can also increase appetite and cause weight gain, especially at higher doses.
On the other hand, some medications are specifically designed to suppress appetite for weight loss purposes. These medications are typically used in conjunction with healthy exercise and dietary habits to promote weight loss. Examples include phentermine (Pro-Fast, Lomaira, Adipex-P), phentermine/topiramate (Qsymia), phendimetrazine, liraglutide (Saxenda), diethylpropion (Tenuate Dospan), and naltrexone-bupropion (Contrave). While these medications can be effective in reducing appetite and promoting weight loss, they may also have side effects, and it is important to consult a healthcare professional before taking them.
It is worth noting that while medication can influence appetite, there are also other factors to consider when experiencing increased hunger. For example, a diet lacking in protein, fibre, and healthy fats can leave you feeling hungry more quickly after a meal. Additionally, certain hormones, such as ghrelin and leptin, play a crucial role in regulating feelings of hunger and fullness. When we change our diet and lose weight, these appetite hormones can be disrupted, leading to increased hunger.
If you are experiencing increased appetite and hunger after starting a new medication, it is important to consult your healthcare provider. They may suggest adjusting the dosage, switching to an alternative medication, or recommending lifestyle changes such as balanced eating and regular exercise to help manage your appetite and maintain a healthy weight.
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Alcohol can affect signals that tell you when you're full
Alcohol also inhibits hunger hormones, including leptin and GLP-1, which suppress appetite. When alcohol enters the body, these hormones are either directly or indirectly inhibited, which can make you feel hungry even if you've already eaten. Alcohol also stimulates nerve cells in the brain's hypothalamus, which increases appetite and can lead to extreme hunger sensations and cravings.
Additionally, alcohol provides 7 kcal of energy per gram, making it more energy-dense than carbohydrates or protein, which have 4 kcal/g. However, the calories from alcohol don't make us feel full like calories from food, so it's easy to consume excess energy and gain weight. Studies have shown that people don't naturally eat less to account for the calories consumed in alcohol.
Furthermore, consuming one or two drinks before a meal can make you feel hungrier, and alcohol can affect how satisfied or full you feel after eating. However, heavy alcohol consumption can suppress appetite, as it fills the stomach and reduces normal hunger sensations.
To curb alcohol-driven cravings, it's recommended to pace yourself, stay hydrated, eat a balanced meal beforehand, and prepare healthy snacks.
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Intermittent fasting can reduce hunger compared to daily calorie restriction
Intermittent fasting involves designated periods of eating and fasting, focusing on when you eat rather than what you eat. A review of nearly 100 clinical trials found that both intermittent fasting and traditional calorie restriction produced weight loss and yielded similar health benefits. However, some studies have shown that intermittent fasting can be more effective than daily calorie restriction in reducing hunger and promoting weight loss.
A clinical trial funded by the NIH found that participants who did a variation of whole-day fasting (a 4:3 schedule) lost 50% more weight than those on a traditional calorie-restricted diet (7.6% vs 5% body weight) after one year. This additional weight loss also led to cardiometabolic improvements, such as reduced blood pressure and cholesterol levels. The 4:3 approach to intermittent fasting may be more successful due to better adherence, as it provides a middle ground that individuals can more easily incorporate into their daily lives.
Another study compared the 5:2 paradigm, where dieters fast for two days a week, and found that weight loss was not as high as the 4:3 approach. This suggests that two fast days a week may not create enough of a calorie deficit to significantly impact weight compared to daily calorie restriction.
It is important to note that the effectiveness of a diet depends on an individual's ability to stick to it. While intermittent fasting may be more effective at reducing hunger and promoting weight loss for some, it is not a one-size-fits-all solution. Calorie restriction, for example, may be a better option for individuals with diabetes who need to carefully manage their insulin dosage and scheduling.
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Frequently asked questions
It is normal to feel hungry when dieting, especially if you are reducing your calorie intake. However, if you are hungry all the time, it may be a sign that you are not getting enough calories or nutrition. It could also be due to a lack of protein or fibre in your diet, or a side effect of medication.
Ensure your meals are balanced and include protein, wholegrain carbohydrates and healthy fats. Meals that include fibre and healthy fats, such as nuts, take longer to digest, keeping you fuller for longer. You could also try intermittent fasting, which studies have shown doesn't stimulate hunger as much as reducing calorie intake daily.
Excess hunger can lead to overeating or making poor food choices, which may torpedo your weight loss. It can also affect your workouts, leaving you too weak to exercise. If you are constantly hungry, it may be a sign of an underlying health condition, such as diabetes or hypothyroidism, so you should consult your doctor.
