Leena Watts
Starting a new diet can be challenging, and it's not uncommon to feel hungrier than usual. This can be caused by a variety of factors, including changes in your hormone levels, stress, a lack of certain nutrients in your diet, or even the types of food and drinks you're consuming. Understanding the reasons behind increased hunger can help you make informed decisions about your diet and overall health. It's important to listen to your body and make adjustments as needed to ensure you're getting the nourishment you need while also achieving your health goals.
| Characteristics | Values |
|---|---|
| Hormonal changes | An increase in the hunger hormone ghrelin and a decrease in leptin, the hormone that signals fullness, can cause hunger. |
| Dietary choices | A diet lacking in protein, fibre, and healthy fats can lead to increased hunger. Consuming sugar-sweetened beverages and liquid foods may also contribute. |
| Stress | Elevated levels of cortisol due to stress can increase blood sugar and promote hunger. |
| Medication | Certain medications, such as antihistamines, antidepressants, steroids, diabetes medications, and antipsychotic drugs, can increase appetite. |
| Physical activity | Increased physical activity or exercise can lead to increased hunger as the body burns more calories and requires more fuel. |
| Sleep | Lack of sleep or insufficient rest can disrupt hormones and contribute to hunger. |
| Emotional eating | Emotional or psychological factors, such as anxiety, depression, or the "what-the-hell effect," can trigger increased hunger or cravings. |
| Health conditions | Medical conditions like diabetes (especially Type 1 and Type 2), hypothyroidism, or mental health disorders can cause extreme hunger (polyphagia). |
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What You'll Learn
Your diet may lack nutrients that help you feel full, like protein
If you are feeling hungry all the time, it could be because your diet lacks nutrients that help you feel full, such as protein. Protein is a macronutrient, which means it is one of the main building blocks of your diet and provides the nutrients your body relies on for energy. A lack of protein in your diet could mean your body can't make enough neurotransmitters, which would change how your brain works. For example, low levels of dopamine and serotonin due to a lack of protein may cause you to feel depressed or overly aggressive.
Protein is made up of amino acids, which are essential for building muscle mass. A lack of protein could lead to muscle weakness and stress fractures. Amino acids also help your immune system make antibodies that activate white blood cells to fight off viruses, bacteria, and toxins. In addition, protein can change the levels of disease-fighting "good" bacteria in your gut.
If you are not getting enough protein, you may feel weak or hungry because protein supplies energy and satisfies the appetite. You may also notice mood changes or trouble thinking due to fluctuating blood sugar and protein's effect on the brain's neurotransmitters.
If you are concerned about your diet or the amount of protein you are getting, reach out to a clinical nutrition specialist or your primary care physician. They can help you determine your individual protein needs.
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You may be dehydrated
If you feel hungry all the time, dehydration may be the cause. Dehydration is the absence of enough water in your body, and it can happen when you don't drink enough water or when you lose water quickly through sweating, vomiting, or diarrhea. It is more common in hot weather or during illness, especially if you have a fever, as your body loses fluids more rapidly.
Dehydration can be dangerous, and even life-threatening, so it is important to address it promptly. The easiest way to tell if you are dehydrated is by feeling thirsty, but by the time you feel thirsty, you are already mildly dehydrated. Other signs of dehydration include fatigue, dizziness, headaches, and irritability. A simple test to check for dehydration is to pinch the skin on the back of your hand; if it stays pinched instead of snapping back, you may be dehydrated.
If you are dehydrated, the best way to rehydrate is to drink water before you get thirsty. It is important to drink enough water to prevent dehydration, especially if you are at higher risk due to hot weather, illness, or certain medications. Dehydration can be more serious for infants, children, and older adults, who may become dehydrated more quickly and may not always recognize thirst.
If you are dehydrated, drinking water or other fluids will usually help you rehydrate, but severe dehydration may require medical attention. Dehydration can impact your brain function, making it harder to focus, and it can also affect your blood pressure and oxygen levels, so it is important to take it seriously and stay hydrated.
While dehydration can be a cause of constant hunger, there are also other potential reasons. These include stress, diet, and certain medications. If you are concerned about your hunger or are unable to manage it, it is recommended that you speak to a healthcare professional for advice and a proper diagnosis.
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You may be stressed
If you're feeling hungry all the time, it could be because you're stressed. Excessive and long-term stress has been associated with an increase in appetite. This may be due to its effects on increasing levels of cortisol, a hormone that has been shown to promote hunger and food cravings. Cortisol can also increase your blood sugar level, which can make you feel hungry.
If you're stressed, you may also be more likely to engage in emotional eating. Eating can be a coping mechanism to deal with negative emotions. This can lead to a psychological response dubbed the "what-the-hell effect", where you indulge in something you think you shouldn't, feel guilty about it, and then go back for more.
To manage your hunger, it's important to assess your diet and lifestyle. Make sure you're getting enough protein, as it helps you feel fuller for longer. Include a source of protein, whole-grain carbs, and healthy fats in your meals. For example, you can have eggs on whole-grain toast with avocado. Nuts are also a great way to manage hunger as they are filling and take longer to digest.
In addition to dietary changes, try to focus on your eating habits. Take your time to chew and enjoy your food, rather than eating too quickly. Pay attention to your food instead of distractions like your phone or TV. This can help you feel more satisfied after your meals.
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You may have a medical condition, like diabetes
Constant hunger can be a warning sign of underlying health issues. If you are experiencing extreme hunger, it is important to seek advice from a healthcare professional who can provide a proper diagnosis.
Diabetes
People with diabetes, especially Type 1 diabetes, often experience polyphagia (extreme hunger) due to hypoglycaemic episodes. When you have diabetes, your body cannot use the glucose from food for energy. This is because your body either does not make enough insulin or does not respond normally to insulin. As a result, your body rapidly breaks down fat and muscle for energy instead, causing extreme hunger and weight loss. People with Type 1 diabetes may eat large amounts of food and still lose weight.
Other medical conditions
Extreme hunger can also be a symptom of other medical conditions, including:
- Hyperthyroidism or Graves' disease: In these conditions, your thyroid releases too much thyroid hormone, which plays a significant role in regulating your metabolism (how your body transforms food into energy).
- Prader-Willi syndrome (PWS): This is a rare genetic condition that affects a child's metabolism and causes changes in their appearance and behaviour.
- Kleine-Levin syndrome: This is an extremely rare condition that causes intermittent episodes of prolonged sleep. These episodes are accompanied by other symptoms, including polyphagia.
- Malnutrition: Malnutrition in the form of undernutrition can cause polyphagia. You may be undernourished if you do not have an adequate diet or if your body struggles to absorb enough nutrients from your food.
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You may be eating too quickly
If you're feeling hungry when starting a new diet, it may be because you're eating too quickly. When you eat too fast, you swallow more air, which can cause bloating and gas. Taking the time to properly chew your food helps to break down larger particles of food into smaller ones, aiding digestion. While there is no magic number for how many times you should chew your food before swallowing, chewing more times can help you avoid overeating. It takes about 20 minutes for your stomach to send a signal to your brain that it's full. Eating too quickly makes it difficult to catch these signals, and studies show that eating slower helps you make healthier choices.
Slowing down and preparing your meal instead of grabbing something on the run can help you consume fewer calories. You can put this into practice by being mindful at mealtimes. Avoid talking on the phone, turn off the television, and avoid laptops and other devices during meals.
It can also help to pay attention to what's on your plate instead of the TV or your phone. Eating in front of a screen can lead to overeating, as you may be less aware of your body's fullness signals.
Drinking a glass of water before or during a meal may also help you feel full on fewer calories.
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Frequently asked questions
There are several reasons why you may experience increased hunger when starting a new diet. Firstly, dietary factors such as a lack of nutritious foods (e.g. protein, fibre, and healthy fats), excessive sugar or liquid food consumption, or inadequate meal sizes can lead to increased hunger. Additionally, lifestyle factors like stress, medication, physical activity, and sleep patterns can also influence hunger levels. Furthermore, biological and psychological factors, including hormones and emotional eating, play a significant role in regulating hunger and fullness.
Incorporating balanced meals that include sources of protein, wholegrain carbohydrates, and healthy fats can help manage hunger. For example, consider foods like eggs, wholegrain toast, nuts, and avocados. These foods provide essential nutrients and take longer to digest, promoting feelings of fullness and satisfaction.
To reduce hunger while dieting, it is important to address potential dietary and lifestyle factors. Ensure your meals are nutritionally balanced and adequately portioned. Manage stress levels, as chronic stress can increase hunger. Stay well-hydrated, as water can help you feel fuller. Finally, be mindful of psychological factors, such as emotional eating, and try not to completely deprive yourself of your favourite foods to avoid intense cravings.
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