3 Reasons Why You Often Feel Hungry
Often feeling hungry can indeed interfere with your diet or weight loss program. So why does this often appear? And how to overcome it?
You are reading this article most likely are experiencing it. Namely, often feel hungry. In fact, you are entering a diet program.
Not long after you finish eating, you have begun to feel that your stomach has been kicking to get something in it (food).
When was the last time you ate? Was it three hours ago or more?
If at that time you feel hungry, then it is advisable to add food intake or healthy snacks.
But if you are only an hour after eating you are hungry again, maybe now you first see what food you have consumed.
Here are 3 reasons that might be the reason you often feel hungry even though you just ate.
1. Often Feeling Hungry because of Lack of Drinking
The human body needs plenty of fluids every day to optimize cognitive and physical performance.
According to a report from the American College of Sports Medicine Roundtable on Hydration and Physical Activity, the average woman is advised to consume at least 96 ounces of water or about 12 cups.
While more men. Adam is recommended to consume drinking water at least 125 ounces per day or around 16 cups.
That is the minimum amount for people who are active as usual.
If you add a workout or exercise schedule, you practically need more fluids.
Every 15 minutes during exercise, you are required to drink 5-8 ounces of water. This means that if you practice for one hour (60 minutes), then you need 15-32 ounces of water again.
That is why when you are advised to bring mineral water when practicing, that is so that you more easily consume water and prevent your body from dehydration.
Finding the body with enough fluids, then it can help reduce hunger. That can create a feeling of fullness in the stomach.
When you consume water (any liquid), your stomach will expand, which then sends a signal to your brain that you are full.
Maybe some of you have never felt thirsty to actually experience a little dehydration. And at that time, the brain will be able to mess with thirst or hunger.
What happens next is that the brain signals that the body is hungry, even though what is really needed at the moment is drinking because of dehydration.
Therefore, do not forget to always consume enough drinking water to keep your appetite under control.
How to keep the body always get adequate fluid intake?
The simplest way is to bring a drink bottle anytime and anywhere, whether it’s during meetings or trips in the car.
If your hunger is really difficult to control, try drinking 12-16 ounces of drinking water immediately before and after eating. This is done to ensure that your brain gets a signal that the body is full.
2. Often Feeling Hungry from Eating a LITTLE Fiber
Fiber ( fiber ) may still be many who ignore it.
When you go on a diet, some of you may avoid foods that contain fiber. Even though this is wrong.
The body still needs fiber. According to the 2010 Dietary Guidelines for Americans, the recommended daily intake is 38 grams for men and 25 grams for women.
In fact, according to a survey from the National Health and Nutrition Examination Survey published in Nutrition Research in 2010, many people consume less. On average only as much as 18 grams of fiber consumption for men and 15 grams for women.
In fact, one of the amazing benefits of foods that contain fiber is to make your body feel full longer.
Foods that contain high fiber include avocados, apples, nuts, vegetables (broccoli, spinach, turnips, potatoes, cauliflower, pumpkin), or bananas.
What are the benefits of fiber?
# 1. Satiated for Longer
That’s why fibrous food is very important to add to your diet. Yes, because the main benefit is that it makes you feel full longer.
Foods that contain fiber are slow to absorb, so the body needs time to digest.
Thus, fibrous food will be able to help reduce your hunger often. And of course, it is very good to help your weight loss program.
# 2. Good for Building Muscle Mass
Fibrous food is also good for your muscle-building program.
Some fibrous foods also contain indoles, which are compounds that can suppress estrogen levels in men and help increase testosterone production.
In the end, increasing the hormone testosterone will have a good impact on muscle building programs. Which is where muscle mass will develop faster and maximum along with the smooth production of the hormone testosterone.
# 3. Stabilize Blood Sugar
Not only helps to overcome hunger often but it also can help control blood glucose.
Fibrous food can slow the entry of glucose into the blood. This delay can allow insulin to distribute more effectively. Moreover, the pancreas does not secrete much insulin.
Whatever your goal, whether it is fat loss or muscle building, increasing insulin sensitivity is very important for overall body health. One way is to consume fibrous food.
# 4. Reducing the Risk of Atherosclerosis
Foods that contain insoluble fiber (insoluble fiber) are known to help reduce levels of bad cholesterol (LDL /Low-Density Lipoprotein ) in the blood.
The reduction of bad cholesterol will help minimize the risk of blockages in the heart’s blood vessels, which is called atherosclerosis.
Of course, the potential for coronary heart disease will also be reduced along with the reduction in bad cholesterol.
Consumption of chocolate carbohydrates such as from whole wheat bread or brown rice will be able to help increase fiber by 4-5 grams per meal. Another source of fiber is flaxseed.
3. Less Consumption of Vegetables
Maybe this is a combination of the two points above.
Vegetables can indeed help suppress hunger because these foods contain almost 90 percent water, and are loaded with fiber.
What makes it special and become a mandatory menu from dieters like you is because of its low-calorie content.
So, you don’t need to be afraid of consuming vegetables that can violate the calorie restriction rules that you do.
The best solution for getting enough vegetables is to always add them to your diet every day. Be it in smoothies, omelets, or sandwiches.
Even if you don’t have time to cook for certain types of vegetables, you can consume them fresh or slightly undercooked.
Here are three reasons that might make you feel hungry even after eating. If allowed to continue it might interfere with the diet program. But now you already know and immediately practice the three things above.