The hunger instinct is a strong humanitarian; it obliges individuals to act directly by a reaction of the body to eat less food than usual or not eating at all, then changes the reading brain levels of hormones and nutrients in the blood, which is why we are in confrontation to over-eat or lead us to eat the food “lousy.
The causes of constant hunger
Dehydration: When the body needs fluids, confusion occurs in the hypothalamus, which is the part of the brain that regulates appetite and thirst, so the individual feels a desire to eat a bag of potato chips, while he really needs to drink water. Therefore, when hungry, it is advised to drink a glass of water and wait for about 20 minutes to see if this feeling has disappeared.
Excessive consumption of carbohydrates: It is noted that eating a piece of “donuts” or “cake”, leads one to eat more of them. The simple carbohydrates found in pastries, biscuits, and “cake” quickly raise sugar in the blood, then let it drop. Therefore, it is preferable to resort to saturated complex carbohydrates that contain a lot of fiber, such as almonds, apples, chia seeds, and pistachios, in order to control hunger.
Salt: A team of researchers from Vanderbilt University found that excessive intake of salt causes a thirst in the beginning, but then the body will produce more water and store it, which leads it to use a lot of energy to break the muscle mass, and hunger will then be born. Therefore, dietitians advise the dieting dieters to control the amount of salt ingested, in order to be able to lose the required weight.
Food that makes you hungry
Juice: The process used in making the juice loses most of the nutrients in it, such as fiber, and turns it into a sugar-rich calorie that raises blood sugar, so drinking it leads to hunger. So, keep the juice away from the daily diet, and eat whole fruits.
The “ketchup”: It is advisable to think twice before adding the “ketchup” to potatoes or other foods. The “ketchup” or any food made from high-fructose corn syrup increases appetite, as corn syrup stops metabolism in the body and the production of “leptin”, which helps in feeling full, slows down. As a result, there is no indication that it is time to stop eating.
Sugar-sweetened breakfast cereal: It is devoid of fiber and protein, the two nutrients that the body needs in the morning to maintain stable blood sugar, and avoid hunger “shock” in the middle of the morning. Also, pairing sugary breakfast cereals with skim milk means losing the fat necessary to provide the body with satiety. In this context, breakfast cereals that contain more than 5 grams of natural fiber should be chosen in each serving, with another class containing beneficial fats or protein. In the same vein, breakfast diet pills are low in calories, sugar, fiber, and protein.
Hunger control solutions
If you’re hungry, it might help to drink a cup or two of water to see if you’re just thirsty or hungry.
The type of food we eat is closely related to the intensity of hunger, so it is important that as mentioned above, we incorporate more fiber and protein, as well as choosing foods that have a lower effect on the glycemic index in the diet.
These low-calorie foods can always be eaten when you are hungry:
Cucumber, lettuce, a cup of blown popcorn without adding butter or oil, five small carrots, and a quarter cup of cranberries.