Contents:
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- The cause of being hungry again after eating
- 1. You are dehydrated
- 2. You lack sleep
- 3. Too much carbohydrate
- 4. You are stressed
- 5. You lack protein
- 6. You don't eat enough fat
- 7. You miss meals
- How can you be full longer?
- Choose the right food
- Cut carbo
- Get enough sleep
- Read food nutrition labels before consuming
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Usually hunger will strike every 3-4 hours after you eat, and will increase with increasing time if you do not eat anything. However, there are times when you feel hungry when you have just eaten. There are many reasons why your stomach often rings when you have just eaten. What causes a person to get hungry fast?
The cause of being hungry again after eating
Hunger does not always mean you need food. This is what makes your diet often messy, because it always fulfills your hunger desires. Even though it could be your hunger not because you eat less, but some of these things:
1. You are dehydrated
Thirst and hunger are sometimes difficult to distinguish. Often thirst is mistaken for hunger. So instead of looking for water, you are instead looking for food. "Even though your body only needs fluids," said Alissa Rumsey, RD, spokeswoman for the American Academy of Nutrition and Dietetics.
According to Alissa there is confusion in the hypothalamus, the part of the brain that regulates both appetite and thirst. To prevent this confusion, make sure your fluid intake is fulfilled. If you feel hungry, and you haven't had enough to drink that day, try drinking a glass of water and wait 15 to 20 minutes to see if your hunger subsides.
2. You lack sleep
Sleep deprivation can cause a surge in ghrelin levels, hormones that stimulate appetite, and decreased levels of leptin, a hormone that causes a feeling of fullness, Rumsey said. A little sleep makes you feel tired when you wake up. As a result, the system in your body that really needs energy, triggers the desire to consume sugar.
3. Too much carbohydrate
Carbohydrates such as rice, pasta, pastries, biscuits, and noodles increase blood sugar levels quickly, then drop freely too. Decreasing blood sugar levels is what causes you to feel hungry.
4. You are stressed
When you are tense, your system increases the production of stress hormones adrenaline and cortisol. This increased level of hormones deceives your system so that thinking gets attacked and requires energy, so your appetite starts to go berserk. Stress also reduces brain chemical seretonin levels, and that can make you feel hungry when you don't sleep.
5. You lack protein
"Protein not only stays in your stomach and increases your feeling of fullness but is proven effective in suppressing appetite," Alissa said. The Indonesian Nutrition Label reference states that the daily protein needs of Indonesians are on average 60 grams per day.
6. You don't eat enough fat
Just like protein, unsaturated fat is also associated with feeling full. "When you are satisfied after eating, you are more likely to listen to your hunger signal and not eat again until you are really hungry," Alissa said.
Add types of healthy fats such as nuts, seeds and avocados. Experts recommend that adults limit their fat intake to 20 to 35% of total daily calories.
7. You miss meals
When you miss a meal and your stomach is empty for too long it will increase hunger hormones, ghrelin, thereby increasing your appetite. Try not to skip meals. Don't let your stomach fill for more than 4 to 5 hours.
How can you be full longer?
You don't have to eat more to make your stomach full longer and not get hungry fast. Try the following methods:
Choose the right food
Your body appreciates healthy food consumed in the right portion. You can divide the food to be consumed for breakfast, lunch and night and snacks. Your choice of food is also important. Do not consume excessive carbohydrate sources, consume enough protein, healthy fats as recommended and multiply fiber such as soybeans, fruits and vegetables.
Cut carbo
Eating carbohydrate sources such as rice, pasta, noodles, donuts, cakes and biscuits will make you hungry easily. Because that reduces the intake. How? Just watch it by eating a healthy snack like SOYJOY, 2 hours before eating. SOYJOY, which is high in protein and fiber, will make you feel full longer, thereby reducing the desire to eat carbohydrates when you eat big morning, afternoon and night.
Get enough sleep
Quality sleep can help you lose weight. How many hours of sleep are considered good? Based on advice from the National Sleep Foundation, adults need to sleep 7-9 hours every day and parents over 65 years need to sleep 7-8 hours every day.
Read food nutrition labels before consuming
Reading nutritional labels is as important as eating food itself. By knowing this information you can measure yourself how much carbohydrate, protein and fiber you consume. Therefore, when you are in a food store, you should check the label and confirm the type of fat you have or how much fiber it has.
Good luck.
