Sometimes, it feels like we’re hungry all day long. But is it really hunger or just a craving to eat? How to distinguish between the two and better manage cravings? We explain the reasons why, sometimes, the feeling of hunger is permanent and how to remedy it.
Hunger results from mild hypoglycemia, that is, a decrease in blood glucose level. It’s a physiological signal, indicating that all the calories from the previous meal have been burned, and it’s time to eat! The feeling of hunger sometimes comes with a kind of stomach cramp. It usually occurs sometime after a meal, or following physical activity that consumes glucose. If your satiety (absence of hunger) doesn’t last more than 2 to 3 hours, check the balance of your menus. For example, at noon, a main dish is not enough.
Why do I always feel hungry even after a meal?
Blood sugar levels could be the key to understanding the origin of sudden and frequent cravings. This was confirmed by a study published in 2021 in the journal Nature Metabolism. Researchers collected data on glycemic responses and other health markers from 1,070 people after they ate standardized breakfasts and freely chosen meals over two weeks. Participants performed a fasting glycemic response test (oral glucose tolerance test) to measure how their bodies use sugar. Concurrently, they had to continuously use glucometers to measure their blood sugar.
The scientific team noticed that some people experienced significant sugar lows 2 to 4 hours after the blood sugar spike that occurs after a meal. Those affected by this variation had a 9% increase in hunger and waited about half an hour less before their next meal compared to other participants, even with similar meals. These same people also consumed 75 more calories in the 3/4 hours after breakfast and about 312 more calories throughout the day.
Blood sugar plays an important role in hunger control
However, this type of pattern could potentially lead to a weight gain of about 18 pounds in a year. “It has long been suspected that blood sugar plays an important role in controlling hunger. We show that sugar lows are a better predictor of hunger and subsequent caloric intake than the initial response to the blood sugar spike after eating. This changes our way of thinking about the relationship between blood sugar and the foods we eat, the researchers explain.
Leptin and ghrelin
Several hormones can influence appetite regulation such as cortisol, insulin, pancreatic polypeptide (PP), or even sex hormones. However, two hormones mainly act to regulate our appetite and our feeling of hunger.
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Certain life events or states can cause these hormones to malfunction, such as fatigue, stress, the menstrual cycle, and pregnancy.
When we are tired, the hormones involved in appetite regulation are altered. Fatigue increases the production of ghrelin and decreases the production of leptin. And when we are stressed, the high level of cortisol leads to an increase in cravings. Appetite variations, as well as an irresistible desire for certain foods (often sweets), are part of the symptoms of premenstrual syndrome. Among the causes are hormonal changes that the body experiences during this period. In early pregnancy, hormonal variations can also increase your appetite, even if your needs are not greater.
Choosing satiating foods to regulate hunger
The desire to eat does not always correspond to any nutritional need, it can occur even if we have just left the table. It is maintained by the omnipresence of tempting foods: chocolates in the office, sweets in the vending machine at the station, and pastries on the street corner. To feel “full,” it is necessary to combine fibers, fruits and vegetables, complex carbohydrates, bread and/or starches, and proteins, meat, fish, and dairy products in each meal. You can also bet on satiating foods.
Finding Other Sources of Comfort
Eating provides pleasure, especially sweet foods that induce the release of serotonin, and dopamine by the brain. We often feel like eating when we are sad, stressed, simply tired, or idle. To not succumb, you can try to better organize your days and grant yourself activities that are a source of comfort. For example, regular sports practice promotes the production of endorphins, the true hormones of happiness.
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Avoid Snacking Between Meals
“For your health, avoid snacking between meals!” Multiple food intakes maintain high blood sugar and overstimulate insulin production, the hormone involved in fat storage. Eating throughout the day disrupts the alternation of hunger and satiety, thus losing a natural regulation system. And we rarely feel like snacking on a carrot or celery.
Snacking reinforces the imbalance of our meals, too rich in fats and simple sugars, and too poor in fibers and complex sugars.
If you have too small an appetite to take full main meals, or if your mornings or afternoons are particularly long, do not hesitate to take smaller portions. Unlike snacking, smaller portions, consumed regularly at a specific time of the day, are considered by the body as meals and do not cause weight gain. The Ideal portion is a cereal product (bread, cereals, biscuits), a dairy product (milk, dairy products, cheese), and a fruit. This does not prevent indulging occasionally with a pastry, a few slices of salami, or squares of chocolate. Because the desire to eat also comes with the deprivations we impose on ourselves.
Final Thoughts
Understanding the difference between true hunger and mere cravings is key to maintaining a healthy lifestyle. Remember, managing your blood sugar levels through balanced meals rich in fiber, protein, and complex carbohydrates is crucial. Be mindful of your body’s signals and differentiate between physiological hunger and psychological cravings. Incorporating regular physical activity and finding alternative sources of comfort can also significantly help in managing unnecessary snacking. Lastly, listen to your body and eat mindfully, ensuring your meals are both nourishing and satisfying. By adopting these simple yet effective strategies, you can better control your appetite and lead a healthier, more balanced life.
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References
Wyatt, P., Berry, S.E., Finlayson, G. et al. Postprandial glycaemic dips predict appetite and energy intake in healthy individuals. Nat Metab 3, 523–529 (2021). https://doi.org/10.1038/s42255-021-00383-x
