If you are someone that feels hungry all the time even after eating a short while ago then read on because this blog is for you. Increased appetite is not always a good sign, it can also be the result of some unhealthy underline habits. You might wonder why am I always hungry? Why do I always tend to eat when I am not doing anything? And what are the causes for my increased appetite? In this blog, we will understand the reasons behind increased appetite.
What is Appetite?
Appetite in simple terms is a person’s desire to eat. A person’s appetite may dictate how much food they want to eat, as well as the type of food they feel like eating. Appetite is different from hunger. Hunger is the body’s biological response to a lack of food.
What are the Reasons for an Increased Appetite?
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Lack of Protein in the Diet
Protein is known for its satiety effects. Protein takes longer to digest hence it helps to curb hunger. Protein helps to decrease the amount of ghrelin in the body which is responsible for causing hunger. Protein also helps to increase the production of PYY and GLP-1. These two hormones play a role in regulating hunger (1).
If you notice your appetite increase, then identify the protein content in your diet. If you are not consuming enough protein, then incorporate protein rich foods like eggs, meat, soy, beans and lentils in your diet.
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Lack of Fibre in the Diet
Lack of fibre in your diet could also lead to an increase in appetite. Fibre takes longer to digest which keeps you full. Fibre helps to regulate your gastric emptying and increases your perceived feeling of satiety. It is recommended to consume 25g of fibre daily. It is also important to understand that there are two types of fibre soluble and insoluble fibre. Experts recommend eating soluble fibre to curb appetite as they form a gel like substance during digestion as they absorb water.
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Diet High in Refined Carbs
Foods high in refined carbs are a big reason for increased appetite. Refined carb foods are processed foods that lack fibre, vitamins and minerals. Foods high in refined carbs are digested quickly and converted into glucose, which could lead to rapid spikes in your blood sugar. Refined carbs food spikes your blood sugar and then when it drops, you’re hungry again. To manage your appetite, replace refined carb foods with nutrient-rich whole foods like vegetables, fruit, legumes, and whole grains. They are also rich in carbs, but they also provide fibre which is good for controlling appetite.
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Not Drinking Enough Water
Drinking an adequate amount of water has multiple health benefits including managing appetite. According to research drinking water before a meal may help reduce the number of calories you consume. A study found that those who drank 2 cups of water before a meal ate almost 600 fewer calories than those who didn’t drink any water.
Dehydration can also be mistaken as hunger by the body. Hence drinking 1 to 2 glasses of water can help to suppress these feelings.
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Lack of Sleep
Lack of sleep can be one of the reasons for increased hunger. Lack of sleep can interfere with two hormones that play integral roles in regulating appetite. Ghrelin which controls hunger and leptin which tells you when you’re full or satisfied. One study found that lack of sleep over extended periods resulted in lower leptin levels (2).
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Eating When Distracted or Free
Eating while distracted or free is a sign of increased appetite and not in a good way. When you eat when you are distracted, working, watching TV, surfing on your mobile or sitting idle it leads to increased calorie intake, and weight gain. It can prevent you from recognising your body’s fullness signals as efficiently as when you’re not distracted.
To avoid this try using mindful eating techniques, minimising screen time, and silencing your electronic devices. This will allow you to sit down and enjoy your food, helping you better recognize your body’s fullness signals.
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Over Exercising
Intense exercising helps to burn a lot of calories which is good for your health, but it also increases your appetite. Exercise helps to improve your Basal Metabolic Rate (BMR) which leads to increased appetite.
The problem occurs when you eat unhealthy food instead of foods that can help you gain muscles. Choose high protein, high fibre foods post your exercise for muscle gain and recovery.
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Drinking Too Much Alcohol
Drinking alcohol increases appetite because alcohol affects the part of your brain that controls judgment, desire, and reward. Alcohol is not satiating, which means that you may consume many calories but not feel full.
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High Stress
Stress eating is a problem amongst many people. Stress increases the level of cortisol which has been proven to promote hunger and food cravings. If you are under frequent stress, then you may also feel hungry all the time. Try yoga and meditation to reduce stress and control your appetite.
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Eating Too Fast
How fast you eat can cause an increase in your appetite. Eating slowly and chewing thoroughly gives your body and brain more time to release anti-hunger hormones and convey fullness signals. One study found that eating more slowly and chewing each bite more times may increase satiety and reduce appetite (3).
Conclusion
We hope this blog has helped you understand the reasons for increased appetite. If you also feel that your appetite has increased suddenly then look into these reasons and know which one is causing the increase in appetite. An increase in appetite is not always the bad thing but what you eat to satisfy your hunger pangs matters most. Include high protein and high fibre food in your diet along with plenty of water to curb your appetite.
FAQs
1. Why has my appetite suddenly increased so much?
The reasons for sudden appetite include medical conditions like bulimia, anxiety, certain medications or an unhealthy lifestyle.
2. Why am I getting hungry so easily?
There are multiple reasons for getting hungry easily like not having enough protein and fibre into the diet, eating refined foods, lack of sleep, stress and fast eating.
3. What would increase my appetite?
Eating small meals more frequently, scheduling meal timing, eating more healthy food and not drinking water during meals can increase appetite.
4. What are the 5 factors that affect your appetite?
Factors such as the type of foods, nutrients in foods, sleep, stress and lifestyle affect your appetite.
5. Does vitamin B12 increase appetite?
Yes, vitamin B12 increases appetite.
