The top reasons you always feel hungry and how to fix them, according to a dietician

Nutrition

By Nadine DeNinno and Adriana Diaz

Constantly searching the pantry for a snack?

A dietitian has revealed the top reasons why you’re always hungry.

Many people pick up new habits around the holiday season in an attempt to manage all the festive food while still feeling healthy.

Some may assume that avoiding the holiday ham and grabbing an extra helping of vegetables, grains, nuts and fruits is the healthier choice, but you may end up consuming even more.

Those foods lack some of the nutrients and protein that animal products provide and are more quickly digested — meaning your appetite will come back sooner.

“Although you’re eating more food, it is low in energy,” registered nutritionist Rob Hobson explained to the Daily Mail.

But that doesn’t mean you need to ditch the vegetables, nuts and more, or break your vegan diet. Just be more mindful about what nutrients you’re putting on your plate.

Almonds, avocados, apples, sweet potatoes, lentils, spinach, kale, broccoli and mustard greens have been proven to stave off hunger.

Hobson also explained that many go-to snack foods, like chips and sweets, don’t provide the proper nutrients and will only fill you up for a short amount of time.

“These foods just add extra energy into the diet when it is not needed, and the person is not necessarily hungry or needing food,” Hobson said.

“These quickly digested carbohydrates accentuate the drop in blood sugar, and this can contribute to more intense feelings of hunger, mood swings and usually cravings for more of the same type of food, which will create a vicious cycle of eating.”

Instead, experts suggest choosing something with fiber, whole grains, fruits, vegetables, healthy fats or lean protein. 

Those foods take longer for the body to break down — meaning they will maintain more balanced blood sugar levels and satiate you for longer.

But it’s not always food’s fault: lifestyle factors can also impact your hunger.

Experts have long touted the benefits of a good night’s sleep, and you can add managing your appetite to the long list.

“People who don’t sleep enough can have raised levels of ghrelin, the hormone that stimulates appetite,” Hobson told Men’s Health.

He also shared that stress and anxiety and certain medications taken to ease those feelings can make you hungry.

“Stress can raise cortisol, a hormone that promotes cravings. Medications such as antidepressants might increase your appetite, too, as can undiagnosed diabetes,” Hobson explained.

In general, the nutritionist recommends drinking water and eating proteins and fats to slow the release of sugar into the bloodstream and keep you feeling full.