Do feel hungry all the time, even after eating? Here are some possible causes why your hunger may be out of control and what you can do about it
Hunger is a natural signal from your body telling you that you need nutrients and energy. However, constant hunger or HATT (hungry all the time) can be a frustrating issue for many women, but there may be other reasons at play.
‘Persistent hunger in women may be due to several different factors,’ says Rob Hobson, Registered Nutritionist and at vitamin and supplement brand Healthspan.
‘Hormonal imbalances during the menstrual cycle and during perimenopause and menopause often lead to disrupted sleep, food cravings and ongoing tiredness.
‘Additionally, stress, anxiety, and depression significantly contribute to tiredness, worsening exhaustion, poor sleep quality and influencing the desire to eat.
‘Understanding these factors is crucial for overcoming HATT and maintaining a healthy relationship with food.’
Reason #1 Your blood sugar levels are all over the place
A recent study (Nature Metabolism, 2021) shows that people who experience big dips in blood sugar during the day feel hungrier and eat more.
‘Diet obviously plays a key role in how frequently you feel hungry,’ says Rob.
‘Diets high in quickly digested carbohydrates low in fibre and high in sugar can cause more pronounced spikes and drops in blood sugar levels, leading to increased hunger soon after eating.’
What can you do?
Eat complex carbohydrates such as whole grains, legumes, and vegetables, which digest slowly and provide steady energy.
‘Combine complex carbohydrates with lean proteins like chicken, fish, tofu, or beans to further stabilise blood sugar and enhance satiety,’ says Rob.
‘Protein is vital for satiety as it helps regulate the hormones that control hunger. Peptide YY is a hormone released by the gut in response to eating, and it helps to reduce appetite.’
Studies have shown that higher protein intake increases the release of PYY, which helps promote feelings of fullness and reduce subsequent food intake.
Protein is vital for satiety as it helps regulate the hormones that control hunger
Eat a balanced meal every 3-4 hours to avoid significant drops that can lead to overeating. If you are active and require more energy, then incorporate healthy snacks between meals to sustain energy levels and prevent hunger.
‘Chromium supplements help to manage sugar cravings by enhancing insulin sensitivity, stabilising blood sugar levels, and potentially reducing hunger and cravings,’ says Rob.
‘A study (published in Diabetes Technology & Therapeutics, 2006) found that chromium picolinate supplementation improved glycaemic control in people with type 2 diabetes, potentially reducing cravings for high-sugar foods.’
Try: Healthspan Chromium, £17.99 for 360 tablets.
READ MORE: 5 nutritionist approved ways to manage your blood sugar levels
Reason #2 You’re not getting enough protein
‘Protein is vital for satiety as it helps regulate the hormones that control hunger,’ says Rob.
‘Peptide YY is a hormone released by the gut in response to eating, and it helps to reduce appetite.’
Studies have shown that higher protein intake increases the release of PYY, which helps promote feelings of fullness and reduce subsequent food intake.
What can you do?
Include some protein with every meal – e.g.: chickpeas, quinoa, lentils, tofu, organic lean meat and fish, eggs, nuts.
Add a scoop of protein shake to your morning smoothie.
Snack on protein rich foods – e.g.: nuts and seeds, slices of apples with nut butter, small tin of tuna, a boiled egg, to keep hunger at bay.
Reason #3 Your diet lacks fibre
Fibre also slows the breakdown of food helping you stay fuller for longer and reducing the likelihood of overeating.
‘Fibre plays a key role in gut regulation and feelings of satiety,’ says Aimee Benbow, Nutrition Director at Viridian.
Fibre slows down digestion and absorption
‘In the UK adults are advised to consume 30g of fibre a day, but current figures suggest we are only getting around 60% (18g) of this. Fibre slows down digestion and absorption and improves insulin response to food.
‘In one study (Acta Medica, 2012) overweight individuals who consumed additional fibre (on a calorie-controlled diet) lost more weight than those who didn’t.’
What can you do
Include more fibrous foods in your diet – e.g.: vegetables, fruit, nuts, seeds, pulses, beans, wholegrains.
Try. Viridian’s Organic Prebio Fibre Powder, 150g, £24.45.
This is FODMAP prebiotic fibre, which helps support friendly bacteria and also increases akkermansia levels. 100% active ingredients formulated by expert nutritionists.
Try The Naked Pharmacy Metabolic Gold, £41 for 60 capsules.
This contains bergamot fruit extract and artichoke, which are high in polyphenols, and baobab fruit (a natural prebiotic).
‘Metabolic Gold can help control fluctuations in appetite which helps to change the way your body processes fats and sugars,’ says Dimple Varu, Pharmacist and Formulator at The Naked Pharmacy.
‘This will have a direct impact on your metabolism, which in turn will boost energy levels, reduce food cravings, and support weight management.’
READ MORE: Menopause symptoms making you miserable? These natural fixes will help
Reason #4 Hormonal fluctuations
Hormonal fluctuations can significantly influence women’s hunger levels.
‘For example, during different life stages such as menstruation, pregnancy, and menopause, hormones like oestrogen and progesterone fluctuate, impacting appetite,’ says Aimee.
‘During the luteal phase of the menstrual cycle, increased progesterone levels can stimulate appetite, making women feel hungrier.
‘Menopause also brings hormonal imbalances that can disrupt the regulation of normal appetite. The change in sex hormones during menopause can play a significant role in appetite regulation.
‘In a five-year observational study (European Journal of Clinical Nutrition, 2013) on menopausal women, it was found the desire to eat, hunger and food consumption increases during menopause.’
What can you do?
Track your menstrual cycle to anticipate periods of heightened cravings.
Focus on balanced meals with complex carbohydrates, lean proteins, and healthy fats to stabilise blood sugar levels and improve satiety between meals.
Plan and prep healthy meals and snacks in advance
Protein-rich snacks can help as can focusing on key nutrients like magnesium and calcium that may help reduce PMS symptoms including food cravings.
Plan and prep healthy meals and snacks in advance, especially before the luteal phase (second half of your cycle, after ovulation), can help you stay on track and avoid impulsive eating.
Reason #5 Lifestyle factors
A lack of sleep can disrupt the balance of hunger hormones.
A study published in the Annals of Internal Medicine demonstrated that restricted sleep increased ghrelin levels and decreased leptin levels, which was associated with increased hunger and appetite, particularly for calorie-dense foods. Stress also plays a role in hunger levels.
‘When stressed, the body releases cortisol, a hormone that can increase appetite and lead to emotional eating,’ says Rob.
‘This type of eating is often less about physical hunger and more about seeking comfort from food. Managing sleep and stress is crucial for preventing emotional eating and overeating, which are often driven by disruptions in hunger hormones like ghrelin and leptin.’
What can you do?
Aim for 7-9 hours of quality sleep per night to regulate ghrelin, the hunger hormone, and leptin, the satiety hormone, to reduce cravings. Maintain a consistent sleep schedule, create a restful environment, avoid caffeine, and heavy meals before bedtime, and adopt a relaxing pre-sleep routine, such as reading or taking a warm bath.
‘Effective stress management can help manage cortisol levels and may help to reduce emotional eating,’ says Rob.
‘Try incorporating mindfulness meditation, yoga, or deep breathing exercises into your daily routine to manage stress. Regular physical activity can also help reduce stress and improve mood through the release of endorphins.
READ MORE: A psychologist’s guide to coping with stress
Reason #6 You’re an emotional eater
Emotional well-being significantly impacts hunger and eating patterns. Stress, low mood, and hormonal changes can also impact your appetite and trigger those hunger cravings which may cause you to reach for the junk food.
‘If you’re experiencing anxiety, depression, or other emotional distress, this means you’re more likely to turn to food for comfort, leading to increased hunger and overeating,’ says Rob.
‘Emotional eating can become a coping mechanism for dealing with stress, sadness, or boredom, further complicating hunger management.’
What can you do?
Find ways to manage your emotions better. You overeat as a way of coping with negative emotions such as sadness, anger, frustration, or depression.
Start by identifying triggers, such as stress, boredom, or sadness, that lead to emotional eating. Keep a food diary to track what you eat and how you feel at the time, which can help pinpoint patterns.
Implement stress management techniques like mindfulness meditation, deep breathing exercises, or yoga to reduce stress and emotional triggers.
it was found that taking saffron supplements for eight weeks resulted in less snacking
Establishing healthier coping mechanisms is also important so instead of reaching for food, engage in activities that you enjoy and that distract you from emotional triggers. For example, instead of eating – go for a walk, talk to a friend, listen to music, take a yoga class etc.
Seek professional help – e.g.: counselling, hypnotherapy, psychotherapy, or cognitive behavioural therapy.
Take a saffron supplement.
‘Saffron, a valuable spice from the middle east, has been studied as a potential treatment for stress and emotional related overeating,’ says Aimee.
‘In one study (Nutrition Research, 2010) on overweight women, it was found that taking saffron supplements for eight weeks resulted in less snacking and significantly decreased body weight, compared to the placebo group.
‘The researchers concluded that saffron produces a reduction in snacking and creates a satiating effect that may contribute to weight loss.’
Try: Healthspan Saffron, £17.49 for 60 (30mg) capsules.
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