Mindfulness is, when a person learns to be aware of what he or she is feeling physically and mentally from moment to moment. But in addition to mindfulness, keeping a journal of what you eat is another approach that may help you monitor the way food intake relates to changes in emotions.

“Hunger blocking” supplements:

There are plethora of “appetite suppressing supplements” available on shelves of stores but the million dollar question is; are any of these pills worth purchasing? The answer, in short, is no- as per experts and real end users.

Many of the over-the-counter appetite suppressants, which aim to blunt appetite-stimulating hormones, are really just stimulants. Researchers have found that these supplements can suppress appetite a bit, and are dangerous because they’re not regulated and affect metabolism in the long run.

Ultimately, although some products show modest effects, many supplements have had either no or limited randomized, controlled trials to examine their effectiveness, Unfortunately, Currently, there is no strong body of research evidence indicating that one specific supplement will produce significant weight loss, especially in the long term. Let us examine thereasons for excessive hunger ut-infra: Eating Too Many Refined Carbs: Refined carbs have been heavily processed and stripped of their fibre, vitamins and minerals. One of the most consumed sources of refined carbs is white flour, which is found in many grain-based foods like bread and pasta.

Other foods such as soda, candy and baked goods, which are made with highly processed sugars, are also considered to be refined carbs. Since refined carbs lack fulfilling fibre, your body digests them very quickly. This is a major reason why you may be hungry frequently, if you eat a lot of refined carbs, as they do not promote significant feelings of fullness. Furthermore, eating refined carbs may lead to rapid spikes in your blood sugar. This leads to increased levels of insulin in the blood, a hormone responsible for transporting sugar into your cells. When a lot of insulin is released at once in response to high blood sugar, it works by quickly removing sugar from your blood, which may lead to a sudden drop in blood sugar levels. Low blood sugar levels signal your body that it needs more food, which is another reason why you may feel hungry often if refined carbs are a regular part of your diet.

To reduce your refined carb intake, simply replace them with healthier, whole foods like vegetables, fruit, legumes and whole grains. These foods are still high in carbs, but they are rich in fibre, which is helpful for keeping hunger under control (12).

Summary: Refined carbs lack fibre and cause blood sugar fluctuations, which are the primary reasons why eating too many of them may leave you feeling hungry.

You’re Not Eating Enough Protein: Consuming enough lean protein is important for appetite control. Protein plays an important role in appetite control by regulating your hunger hormones. Due to this reason, you may feel hungry frequently if you don’t eat enough lean Protein.

Fortunately, many foods are high in protein, so it is not difficult to get enough of it through your diet. Animal products, such as meat, poultry, fish and eggs, contain high amounts of protein. For vegans, it is also found in some dairy products, including milk, cheese and yogurt, as well as a few plant-based foods like legumes, nuts, seeds and whole grains to quote a few. Not Sleeping Enough Recent research has shown that not getting enough sleep increases hunger. For example, sleep restriction may lead to increase in ghrelin [hunger inducing hormone] and decrease in leptin [hunger fulfilment signalling] hormone. Seven to eight hours of uninterrupted sleep each night is required for the proper functioning of your brain and immune system, and it is associated with a lower risk of several chronic illnesses, including heart disease, obesity and cancer. When Diet Is Low in Unsaturated Fat plays a key role in keeping you full. Thereby meaning that it takes longer for you to digest fat and it remains in your stomach for a long period of time. Additionally, eating fat may lead to the release of various fullness-promoting hormones. Accordingly, for these reasons, you may feel frequent hunger if your diet is low in fat.

There are many healthy, high-fat foods that you can include in your diet to increase your fat intake. Certain types of fats, such as medium-chain triglycerides (MCTs) and omega-3 fatty acids, have been studied the most for their impact on reducing appetite. The richest food source of MCT is coconut oil, while omega-3 fatty acids are found in fatty fish like salmon, tuna and mackerel. You can also get omega3s from plant-based foods, such as walnuts and flaxseeds. Some other sources of healthy, high-fat foods include avocados, olive oil, eggs and full-fat yogurt.

Not Drinking Enough Water:

You may always be hungry if you’re not drinking enough water. That’s because it has appetite-reducing properties. Additionally, it is possible that you are mistaking feelings of thirst for feelings of hunger. To ensure you’re properly hydrated, simply drink water when you feel thirsty. Eating lots of water-rich foods, including fruits and vegetables, will also contribute to your hydration needs. Vegetables that contain 92 percent water include cauliflower, eggplant, red cabbage, peppers and spinach. Broccoli is 90 percent water by weight. Additional healthy hydrating foods include carrots with 88 percent water and green peas and white potatoes with 80 percent water.

If Diet Lacks Fibre

If your diet lacks fibre, you may feel hungry frequently.Consuming lots of high-fibre foods is beneficial for keeping hunger under control. High-fibre foods slow your stomach’s emptying rate and indeedtake longer to digest than low-fibrefoods.

Moreover, a high fibre intake influences the release of appetitereducing hormones and the production of short-chain fatty acids, which have been shown to have fullnesspromoting effects. Several studies have found soluble fibre, or fibre that dissolves in water, to be more filling out what type of treatment will work best for you.

Mindfulness is, when a person learns to be aware of what he or she is feeling physically and mentally from moment to moment. But in addition to mindfulness, keeping a journal of what you eat is another approach that may help you monitor the way food intake relates to changes in emotions.

“Hunger blocking” supplements:

There are plethora of “appetite suppressing supplements” available on shelves of stores but the million dollar question is; are any of these pills worth purchasing? The answer, in short, is no- as per experts and real end users.

Many of the over-the-counter appetite suppressants, which aim to blunt appetite-stimulating hormones, are really just stimulants. Researchers have found that these supplements can suppress appetite a bit, and are dangerous because they’re not regulated and affect metabolism in the long run.

Ultimately, although some products show modest effects, many supplements have had either no or limited randomized, controlled trials to examine their effectiveness, Unfortunately, Currently, there is no strong body of research evidence indicating that one specific supplement will produce significant weight loss, especially in the long term. Let us examine thereasons for excessive hunger ut-infra: Eating Too Many Refined Carbs: Refined carbs have been heavily processed and stripped of their fibre, vitamins and minerals. One of the most consumed sources of refined carbs is white flour, which is found in many grain-based foods like bread and pasta.

Other foods such as soda, candy and baked goods, which are made with highly processed sugars, are also considered to be refined carbs. Since refined carbs lack fulfilling fibre, your body digests them very quickly. This is a major reason why you may be hungry frequently, if you eat a lot of refined carbs, as they do not promote significant feelings of fullness. Furthermore, eating refined carbs may lead to rapid spikes in your blood sugar. This leads to increased levels of insulin in the blood, a hormone responsible for transporting sugar into your cells. When a lot of insulin is released at once in response to high blood sugar, it works by quickly removing sugar from your blood, which may lead to a sudden drop in blood sugar levels. Low blood sugar levels signal your body that it needs more food, which is another reason why you may feel hungry often if refined carbs are a regular part of your diet.

To reduce your refined carb intake, simply replace them with healthier, whole foods like vegetables, fruit, legumes and whole grains. These foods are still high in carbs, but they are rich in fibre, which is helpful for keeping hunger under control (12).

Summary: Refined carbs lack fibre and cause blood sugar fluctuations, which are the primary reasons why eating too many of them may leave you feeling hungry.

You’re Not Eating Enough Protein: Consuming enough lean protein is important for appetite control. Protein plays an important role in appetite control by regulating your hunger hormones. Due to this reason, you may feel hungry frequently if you don’t eat enough lean Protein.

Fortunately, many foods are high in protein, so it is not difficult to get enough of it through your diet. Animal products, such as meat, poultry, fish and eggs, contain high amounts of protein. For vegans, it is also found in some dairy products, including milk, cheese and yogurt, as well as a few plant-based foods like legumes, nuts, seeds and whole grains to quote a few. Not Sleeping Enough Recent research has shown that not getting enough sleep increases hunger. For example, sleep restriction may lead to increase in ghrelin [hunger inducing hormone] and decrease in leptin [hunger fulfilment signalling] hormone. Seven to eight hours of uninterrupted sleep each night is required for the proper functioning of your brain and immune system, and it is associated with a lower risk of several chronic illnesses, including heart disease, obesity and cancer. When Diet Is Low in Unsaturated Fat plays a key role in keeping you full. Thereby meaning that it takes longer for you to digest fat and it remains in your stomach for a long period of time. Additionally, eating fat may lead to the release of various fullness-promoting hormones. Accordingly, for these reasons, you may feel frequent hunger if your diet is low in fat.

There are many healthy, high-fat foods that you can include in your diet to increase your fat intake. Certain types of fats, such as medium-chain triglycerides (MCTs) and omega-3 fatty acids, have been studied the most for their impact on reducing appetite. The richest food source of MCT is coconut oil, while omega-3 fatty acids are found in fatty fish like salmon, tuna and mackerel. You can also get omega3s from plant-based foods, such as walnuts and flaxseeds. Some other sources of healthy, high-fat foods include avocados, olive oil, eggs and full-fat yogurt.

Not Drinking Enough Water:

You may always be hungry if you’re not drinking enough water. That’s because it has appetite-reducing properties. Additionally, it is possible that you are mistaking feelings of thirst for feelings of hunger. To ensure you’re properly hydrated, simply drink water when you feel thirsty. Eating lots of water-rich foods, including fruits and vegetables, will also contribute to your hydration needs. Vegetables that contain 92 percent water include cauliflower, eggplant, red cabbage, peppers and spinach. Broccoli is 90 percent water by weight. Additional healthy hydrating foods include carrots with 88 percent water and green peas and white potatoes with 80 percent water.

If Diet Lacks Fibre

If your diet lacks fibre, you may feel hungry frequently.Consuming lots of high-fibre foods is beneficial for keeping hunger under control. High-fibre foods slow your stomach’s emptying rate and indeedtake longer to digest than low-fibrefoods.

Moreover, a high fibre intake influences the release of appetitereducing hormones and the production of short-chain fatty acids, which have been shown to have fullnesspromoting effects. Several studies have found soluble fibre, or fibre that dissolves in water, to be more filling

 

Prof. Surinder
Kochhar (Shaun)

LPN, FCN, M.Com, CAIIB, DIM
(A freelance writer with
36 Years Exp.)