Are you having trouble staying on your diet because of hunger pangs?
There are many causes of constant hunger, and it all starts with the main hormone involved called Ghrelin. That’s the one that makes your stomach growl when you feel hungry. There are a few triggers that can stimulate Ghrelin (which causes hunger pangs) when your body does not actually need food.
Some triggers include:
Dehydration.
High glycemic carbohydrate diet.
Stress, and depression.
Not eating enough calories to support your extra-curricular activities (i.e. exercising).
Try these tips to avoid triggering hunger pangs:
For dehydration:
When you feel hungry, drink 12 ounces of water then wait 15-20 minutes. If you still feel hungry afterwards, then go ahead and eat. Oftentimes you will find that the hunger pangs went away. A basic rule of thumb is to drink half your body weight in ounces of water. So for example, if you weight 150 lbs., you should be drinking 75 ounces of water daily.
For diet:
Eliminate high glycemic carbohydrates, and ultra-processed foods. Instead, opt for a balanced diet of whole foods, so you are not nutritionally deficient (another cause of hunger). Beware of extreme diets (i.e. keto, carnivore etc.)! While they may show some short term weight loss, many people have gotten sick from them, and their long term effects on the body are unknown.
For stress and depression:
Find alternative outlets to grabbing something to eat when you feel stressed or down. For example, exercise, meditation, and/or therapy. Additionally, one cause of stress and depression is not getting enough sleep. You should sleep a minimal of seven hours per night.
Not eating enough calories:
If you lead an active lifestyle (i.e. from exercising), your caloric requirements are going to be higher than a sedentary persons. Additionally, what you eat matters, for example you may need more protein if your workouts consist of heavy weight training.
Let me know if you have any questions, or want a plan to help you reach your diet goals.
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Until next time, Stay Fit!
Lawrence Castanon,
Author, The Short Fight
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