1. Not eating enough, specifically protein and fiber.
Fiber and protein take longer to digest, so they will get you full and keep you full longer.
2. Having sugar.
Sugar intake is followed by an insulin spike and sugar crash, which will increase your appetite.
3. “No sugar added” coffee drinks.
Most people start their day with coffee drink that is full of milk and sugar. It is important to note that no-sugar added does not mean “no sugar.” Switch to a cappuccino or Americano to skip the sugar and decrease the milk intake.
Juice is pure sugar without fiber, fat, or protein. Not only does this not help you get full, it may actually stimulate your hunger.
5. What’s in your Smoothie?
Make sure you know all the ingredients your local smoothie shop is putting into your favorite smoothie. The ingredients usually add up in calories, fat and carbs. Decreasing the amount of fruit and switching the juice used to nut milk will help make it a healthier option and keep you full for longer.
Certain types of exercise, usually intense cardio, will result in an increase in the hormones that make you feel hungry, ghrelin, and a drop in the hormone that makes you feel full, leptin.
A thyroid condition or menopause will cause changes in appetite.
8. Weight loss.
In the setting of weight loss, the body will attempt to resist change and compensate for the weight loss by increasing the hormone, ghrelin that makes you feel hungry. Avoiding sugar and filling up on protein and fiber will allow the weight loss patient to work around this.
9. Calorie restriction.
The body is sophisticated. If you under eat or starve yourself with calorie restriction, it will increase the hunger hormones as a mode of survival.
10. Lack of deep sleep.
Studies show that sleep deprivation is associated with an increase in the hormone that makes you feel hungry.
Often thirst is misinterpreted as hunger. Try drinking some water first and then ask yourself if you are still hungry.
Emotions result in mindless snacking and may be misinterpreted as hunger. Be mindful of your snacking. Usually snacking ends up being for reasons other than hunger, such as stress or depression. Be aware of what you are eating and why before you go overboard and try to find an alternative coping mechanism for stress.
13. Eat slowly.
There is a 20 minute delay between the messages from your gut to the brain telling you that you are full. Eating quickly will usually result in overeating.
14. Waiting too long to eat.
The hunger hormones, including cortisol will spike if the body’s blood sugar goes to low. This will make it more difficult to make healthy food choices when it is time for a meal.
15. Having a high sugar breakfast.
Breakfast meals that are high in sugar and caffeine will usually result in a blood sugar and cortisol spike, which will lead to more hunger and sugar cravings throughout the day. Having a breakfast that is high in protein will get you full, keep you full and maintain healthy low cortisol and insulin levels throughout the day which will decrease appetite and carb cravings throughout the day.
16. Eating processed foods.
Try to reach for foods that have not been through a factory and are in their pure form. Processed foods are high in preservatives and are difficult to digest, which can make the absorption of the nutrients difficult, leading to hunger.
17. Your medications.
Steroids, neurological meds…etc. can all influence your feelings of hunger.
18. Your gut.
SIBO (Small Intestinal Bacterial Overgrowth) can result in an inability to properly absorb nutrients.
19. And finally, genetics.
Within the past decade, research has identified over 50 genes that could stimulate hunger, or make it difficult to lose weight.
We offer a wide variety of medical services at Dr. Nancy. Please feel free to reach out with any questions and to obtain additional information. Schedule your consultation and first appointment today so we can help you become your best self. We can be reached by phone at 310-299-7373. You can also contact us via email at [email protected] or through our contact form here.