Constantly Feeling Hungry While Social Distancing? Here are Some Possible Reasons as to Why!

Does it seem like you cannot truly satisfy your hunger, and that you are hungry even 30 minutes after you eat a meal? There are several possible explanations for this. Some potential reasons as to why you constantly feel hungry are listed below.

You’re Not Eating Enough Protein

Protein has hunger-reducing properties due to the increased production of hormones that signal fullness (leptin) and reduced levels of hormones that stimulate hunger (ghrelin). If you are not eating enough protein, you may feel hungry, frequently. Try having protein at each meal.

• Sources of protein: lean meat and poultry, fish, beans and legumes, eggs, cheese/other dairy, nuts and seeds, and whole grains

You’re Eating Too Many Refined Carbohydrates

Refined carbohydrates may be bombarding your cupboards, especially during this pandemic. While many of these carbohydrates are more shelf-stable and readily available in stores, it is important to make sure that they are not making up the majority of your food choices. Refined carbohydrates are processed and stripped of their fiber, vitamins and minerals. They also cause blood sugar fluctuations. Both the lack of fiber and blood sugar fluctuations can lead to the feeling of hunger.

• Swap refined carbohydrates with healthier options like vegetables, fruit, legumes and whole grains.

You’re Not Consuming Enough Fat in Your Diet

Fat plays a crucial role in keeping you full and satisfied. This is partly due to the increase in time it takes to digest fat. Fat remains in your stomach for a longer period, and therefore keeps you feeling fuller, longer. Eating fat may also lead to the release of various fullness-promoting hormones. Fat is an essential part of the diet, and it is important that healthy fats make up the majority of your fat intake as they provide many health benefits.

• Healthy fat sources: coconut oil (contains MCTs); omega-3 fatty acids found in fatty fish (salmon, tuna, mackerel, herring, etc.). You can also find omega-3 fats in plant-based foods like walnuts and flaxseeds. Other sources: avocados, olive oil, eggs and full-fat yogurt.

You’re Not Drinking Enough Water

Adequate hydration is crucial to your overall health and provides the body with many health benefits. It is also filling and has the potential to reduce appetite when consumed before meals. Feelings of thirst can also be mistaken for feelings of hunger. If you are always hungry, you may want to try drinking a glass or two of water to see if it is actually thirst that your body is signaling.

• Drink water when you feel thirsty and eat a lot of water-rich foods (fruits and vegetables).

• When stuck inside, it is easy to forget about staying hydrated. Coffee and soda may also be readily available. Try to be mindful and reach for water instead. Keep track of the ounces of water that you are drinking – aim for at least 64oz each day (that is 8 – 8oz glasses of water per day).

• You’ll notice additional health benefits as well!

Your Diet Lacks Fiber

Consuming high fiber foods helps keep hunger regulated, due to the slow rate of emptying in the stomach and longer digestion. High fiber intake also influences the release of appetite reducing hormones and the production of short-chain fatty acids, promoting fullness. Research has found that soluble fiber (fiber that attracts water and turns into gel during digestion) is more filling than insoluble fiber. However, both types of fiber are equally important in the diet.

• Great sources of fiber include oatmeal, oat bran, wheat bran, barley, whole grains in general, nuts, flaxseeds, beans, lentils, peas, psyllium, sweet potatoes, oranges, and Brussels sprouts.

• Top soluble fiber foods: black beans, lima beans, kidney beans, avocados, brussels sprouts, sweet potatoes, broccoli, pears, nectarines, figs, apricots, apples, carrots, flaxseeds, sunflower seeds, chia seeds, hazelnuts, oats, and barley.

You’re Not Getting Enough Sleep

Adequate sleep is vital to your health! Getting enough sleep plays a role in appetite control, as it helps regulate ghrelin (appetite-stimulating hormone) and leptin (hormone that promotes fullness). Sleep deprivation may leave you feeling hungry more frequently and it can also lead to poor food choices which in turn can affect your hunger levels.

• It’s generally recommended to get at least 8 hours of uninterrupted sleep each night, however each person varies in sleep requirements. In general, aim for 7-9 hours per night.

You Eat While Distracted or Are Eating Too Fast

Distracted eating, as well as eating too fast, makes it difficult for you to recognize feelings of fullness. We may be eating in front of the computer or television more during the pandemic, but now is a great time to work on establishing healthy eating habits. These healthier habits can include increasing awareness and mindfulness while eating (using your senses with each bite), slowing down and avoiding any distractions.

You’re Taking Certain Medications

Certain medications can have increased appetite as a side effect, leading to frequent hunger.

• The most common medications: antipsychotics (clozapine and olanzapine), antidepressants, mood stabilizers, cortico-steroids, and anti-seizure drugs. Some diabetes medications (insulin, insulin secretagogues, thiazolidinediones) are known to increase hunger and appetite as well.

You May Have an Underlying Medical Condition

Excessive hunger can also be a symptom of a few medical conditions which should be ruled out if you are frequently hungry.

• These medical conditions may include diabetes, hyperthyroidism, hypoglycemia, depression, anxiety and premenstrual syndrome.

Now is a great time to tune in to your body, rate your hunger using a hunger scale, and bring awareness to eating habits. Take time to jot down what you observe regarding your hunger and food choices and reflect on any areas where you believe improvement can take place. Sometimes the smallest tweaks can make a huge difference!