Even when I think I've eaten enough, there are times when I still want to eat something. In fact, research shows that many people consume more calories in snacks throughout the day than they do in a single meal.

Dr. Rossini Raji, a gastroenterologist at Cleveland Clinic in the United States, advises that if you frequently feel hungry even after meals, you should first check your diet. However, if there are no issues with your diet, it is also important to consider factors such as lack of sleep, stress, hormonal imbalance, and physical activity.

 

The effect of hormones... If there is leptin resistance, the brain cannot properly recognize satiety.

 

The main hormones that regulate satiety and hunger are leptin and ghrelin. Leptin, secreted from fat cells, signals fullness to the brain to suppress appetite, while ghrelin, secreted from the stomach, stimulates appetite. These two hormones interact in complex ways, and in stressful situations that regulate hunger, this balance can be disrupted.

In cases of leptin resistance, the brain fails to properly recognize satiety, leading to persistent feelings of hunger. Additionally, during sleep deprivation or stressful situations, ghrelin levels increase while leptin levels decrease, causing more frequent feelings of hunger.

 

Unbalanced meals also affect appetite... Consuming foods rich in dietary fiber helps reduce appetite.

 

The nutritional composition of a meal has a significant impact on satiety. For example, eating a donut in the morning can cause blood sugar levels to spike rapidly and then fall quickly, leading to feelings of hunger soon after. A meal should include a balanced mix of carbohydrates, proteins, and healthy fats, with foods high in dietary fiber helping to prolong the feeling of fullness. It is recommended that half of a meal consists of fruits and vegetables, while the remaining half is filled with proteins and whole grains. However, it is also important to note that processed foods or fast foods can cause rapid fluctuations in blood sugar levels, leading to more frequent feelings of hunger.

 

Being distracted during meals or engaging in lots of activity is also related to appetite.

 

If you look at your phone or turn on the TV while eating, you may feel less full. According to research, eating while distracted tends to decrease feelings of fullness and increase snack intake. It is better to focus on the food and eat slowly by chewing thoroughly during meals.

If you exercise a lot or have a high activity level, you may feel hungry more often due to a fast metabolism. It is necessary to consume proper nutrition before and after exercise and to replenish energy through a balanced diet.

 

Lack of sleep and stress also raise ghrelin levels... medication use also has an effect

 

When sleep is insufficient, ghrelin levels increase and leptin levels decrease, leading to more frequent feelings of hunger. Additionally, when stress is high, appetite increases, and chronic stress raises cortisol levels, causing a craving for sweet or high-calorie foods.

For example, diabetic patients may experience frequent hunger due to blood sugar instability caused by insulin resistance. Hyperthyroidism or certain medications can also increase appetite.

 

How to reduce hunger after a meal?...Need to check the diet plan.

 

If you often feel hungry even after a meal, it’s a good idea to review your diet. Include vegetables, fruits, lean meats, and whole grains to help you feel full for a longer period. During meals, it’s important to eat slowly, savor the taste and texture of the food, and focus on eating. If you still feel hungry after eating, it’s best to wait a little while to allow digestion before deciding whether to eat more. When you need a snack, choose options rich in dietary fiber and protein.

 

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Creating a meal plan is also necessary, but

What and how much did you eat at first?

They say that recording is also important.

 

You need something that you can recognize.