It's one thing to feel hunger after regular workouts during pregnancy or during PMS . But it is quite another matter when the unbridled appetite and rumbling in the stomach torment you for no apparent reason. Hunger - a physiological body's need for calories, water and salt, and it can be caused by a number of factors, including improper diet , change hormonal or nervous tension . Moreover, it is a signal that you do something wrong. Be vigilant and well fed.
Reason # 1: dehydration
Dehydration often masquerades as hunger. The confusion comes in the hypothalamus - part of the brain that regulates appetite and thirst. If you are very hungry, but it is understood that the drink of the day is too short, try to start with a cup of water every 15-20 minutes.
Reason # 2: restless sleep
Lack of sleep and nightmares lead to increased levels of ghrelin (a hormone that stimulates appetite) and lower leptin (responsible for the feeling of satiety). Thus the body is desperately trying to make up for a lack of energy. Standard 7-8 hours of sweet sleep and appetite hormones are put in place.
Reason # 3: You eat too fast
It is proved by scientists: the feeling of fullness occurs late, after about 20 minutes. So take your time, eat a moderate pace - give your brain time to he sent a signal to the brain: "Everything! Enough! "Otherwise there is a risk to eat more than you need, and at the same time to tease your appetite for the future.
Reason # 4: Stress
Stress makes us greedy. When you are under stress, blood is formed adrenaline and cortisol. Elevated levels of these hormones causes the body to think that it is under attack and in need of additional energy - then it wakes up a rabid appetite. Try to resist stress less koloriynymi ways: using yoga or breathing exercises.
Reason # 5: You need protein
Unlike the sweet and fatty foods, which only whet receptor protein suppresses appetite and leads to a more lasting feeling of satiety. This effect is due to the popularity and effectiveness of a large protein diet .
Reason # 6: you do not eat enough fat
With a feeling of satiety associated and unsaturated fats found in foods like olives, nuts and avocados. They support up to standard energy with vitamins and can be a significant impediment to enhance appetite. Do not overdo. Even healthy fats should not make up more than 20-30% of the daily diet.
Reason # 7: You missed breakfast
Another reason gluttony - the rejection of the breakfast . When you skip the morning meal, your stomach empty for too long, which leads to increased production of the hormone ghrelin hunger. Chances are good that for lunch and dinner you will eat much more than normal. Try to keep between any meals not pass more than 4-5 hours. And even if you hate breakfast, eat something light in the first hour of waking (yogurt, apple slices, bread) should be mandatory.
Reason # 8: food porn
Breakfast recipes on Pinterest, Facebook friends lunch and dinner in Instagram. We are surrounded by delicious, carefully "produced" and filtered images food 24 hours 7 days a week. Not surprisingly, these beautiful pictures awaken in us appetite. The reason - the same hunger hormone, which is produced in large quantities when we look at the picture appetizing meal or feel its smell. And salivating flow!
Reason # 9: starchy carbohydrates
A familiar situation: you can not stop until you have killed the whole box of cookies. It was only when left alone at the bottom of the crumbs, you regains composure. That is how our body responds to the starchy carbohydrates that are contained in sweets such as cookies and crackers. They cause a momentary increase in blood sugar levels, and then his sharp reduction. Avoid simple carbohydrate foods in large quantities. Replace it with fiber, which is in almonds, apples and pistachios - a much more healthy option to mute slight hunger
Reason # 10: drugs
Antidepressants and corticosteroids (for treating asthma, immune system, allergies and inflammatory bowel diseases), are known to affect appetite. If during the period of their admission, you began to feel hungry even after eating a good portion, talk to your doctor - he may advise another drug.