Why do you feel Hungry? Your body has a built-in system to let you know when it needs food. This system is regulated by a hormone called ghrelin, which increases when your stomach is empty and decreases after you eat. When ghrelin levels are high, you feel hungry. When they’re low, you feel satisfied.
Hunger vs Appetite vs Cravings
How to Curb Hunger
- Eat regular meals and snacks: Skipping meals can cause your ghrelin levels to rise and make you feel hungrier. Eating regular meals and snacks throughout the day can help keep your hunger under control.
- Eat protein-rich foods: Protein takes longer to digest than other nutrients, so it can help you feel full for longer. Good sources of protein include lean meats, beans, nuts, and seeds.
- Drink water: Sometimes thirst can masquerade as hunger. If you’re feeling hungry, drink a glass of water first and see if that takes care of the problem.
- Avoid processed foods: Processed foods are high in sugar and calories but low in nutrients. Eating these types of foods can cause your blood sugar to spike and then crash, leaving you feeling hungry again soon after eating.
- Get enough sleep: Sleep deprivation can cause your ghrelin levels to rise and make you feel hungrier. Aim for 7-8 hours of sleep each night.
- Reduce stress: Stress can increase your appetite and make you want to eat even when you’re not hungry. Find ways to manage stress, such as exercise, relaxation techniques, or counseling.
Ghrelin is a Hormone
How does Ghrelin work?
What are the effects of Ghrelin?
- Increasing appetite
- Stimulating growth hormone release
- Regulating gut motility
- Protecting the stomach from ulcers
- Increasing blood sugar levels
- Increasing fat storage