Why You're Always Hungry
Hunger is your body's way of telling you that it's time to eat. Unfortunately, some people may feel hungry all the time, even if they eat regular meals. This article explains why you're always hungry and what you can do about it.
It's Likely Due to Your Diet
If you always feel hungry, it's time to have a hard look at your daily diet. The biggest mistake most people make is eating too many refined carbohydrates. Refined carbs—also called simple or processed carbs—have been stripped of nearly all their fiber, vitamins, and minerals, making them "empty" calories that are among the least filling foods.
Common sources of refined carbs include:
- White bread, bagels, tortillas made with white flour
- White pasta
- White rice
- Pizza
- Pastries, cakes, muffins
- Breakfast cereals
- Sodas and fruit juices
Refined carbs create a short burst of energy that can drop quickly. In contrast, complex carbs provide a slower, sustained release of energy.
Another major cause of constant hunger is a diet low in protein. Protein helps curb appetite by increasing hormones that keep you fuller longer and blunting hunger hormones (1, 2).
Summary
If you're hungry all the time, it's likely because your diet is high in refined carbs and low in protein.
What Can You Do About It
Swap refined carbs for complex, fiber-rich carbohydrates. Fiber slows digestion, keeps you fuller longer, and stabilizes blood sugar (3).
Great sources of complex carbs include:
- Whole grains: Whole-grain bread and pasta, brown rice, quinoa, oats
- High-fiber fruits: Apples, berries, pears, bananas
- High-fiber vegetables: Broccoli, leafy greens, carrots, sweet potatoes
- Legumes: Beans, chickpeas, lentils, soybeans
Next, include protein at every meal. Great sources of protein:
- Meats
- Eggs
- Fish
- Tofu
- Legumes
Lastly, add healthy fats to slow digestion and curb appetite. Great sources of healthy fats:
- Nut butters (peanut butter, almond butter)
- Nuts and seeds
- Whole eggs (especially the yolk)
- Avocados
- Olive oil
Apart from diet, curb excessive hunger by:
- Getting 7–8 hours of sleep each night
- Drinking plenty of water
- Eating slowly and chewing thoroughly
- Avoiding distractions during meals
- Managing stress, as stress can raise appetite
Summary
To stop feeling constantly hungry, swap refined carbs for complex carbs, include more protein and healthy fats at each meal, and adopt healthy lifestyle habits.
