Increase Appetite And Your Genes
Why You Feel Hungry?
There are many possible reasons why you always feel hungry: genetics, a diet deficient in protein, fibre, fat, or excessive stress and dehydration, to mention just a few.
Your body will mostly send you signals when it needs more food merely as a feeling that your stomach is empty, you may get a stomach “growl-talk”, you may lose concentration, feel irritable or even get a headache or stomach pain.
Hunger is the natural human cue to say to the body that it needs food again. You should be able to go several hours between feeling hungry, but that isn’t so simple for everyone.
Some of us always feel hungry, and the following may be the reasons why:
1. Your genes affect the leptin level
Leptin is a hormone which controls appetite. If you have the particular genotype of FTO gene (fat mass and obesity associated), it may affect the function of leptin hormone in your body. But you do not need to worry anymore. Now you can directly test your FTO gene, find out your genotype, apply the correct diet and get rid of the problem.
2. Diet poor in protein
You can control your appetite by introducing enough protein into your diet, as it has hunger-reducing properties. It will help to reduce the level of hormones stimulating hunger and increase the production of hormones that make you feel full. You could try to include a protein source in every meal, which should help to prevent hunger.
3. Too many refined carbs in your diet
Your body digests refined carbs far too quickly because they are missing filling fibre, which makes you feel full for a longer time. This may also lead to increased insulin levels and a sudden drop in blood sugar level, which is responsible for making you hungry again. Your body sends signals that it needs more food. The remedy for this is to reduce your refined carb intake and to replace it with healthier alternatives.
4. You do not sleep enough
Sleep is a significant factor in appetite control; it helps to regulate the appetite-stimulating hormone ghrelin. Its levels tend to be higher if you do not get enough of sleep. A general recommendation is to sleep 7-8 hours each night.
5. Diet low in fat
Fat plays a significant role in hunger control, helping you to feel fuller for longer. Fat will remain in your stomach for longer as it requires a higher transit time in the gastrointestinal system. Also, by eating fat, we can release some fullness-promoting hormones. Remember to include in your diet many healthy high-fat foods (avocados, fatty fish, walnuts, eggs, etc.) which may help to reduce your appetite.
6. Intake of certain medications
Some antipsychotic medications (olanzapine, clozapine), mood stabilisers, antidepressants and even several birth-control pills may increase your appetite as a side effect. So, if you are under some medications, carefully read about possible side effects and contact your GP if needed to help you with replacement with alternative medicines that do not have similar side effects.
7. Distracted eating
The main reason why distracted eating may make you feel hungry is that your brain is not properly recording the amount of food that you are consuming. In a busy lifestyle, it may happen often. To avoid that, take your time to have a proper meal-consuming experience.
8. Excess stress
It’s known that excess stress may significantly increase appetite for some of us. It depends again on your genes which have an impact on cortisol level. High levels of that hormone are associated with an increased feeling of hunger and food cravings. It may help to check your hormones and genetic variants of genes connected with stress resistance. There are many ways to reduce stress levels.
9. Diet low in fibre
Food rich in fibre is beneficial if you want to keep your hunger under control. It will take longer to digest high-fibre food, and it will slow your stomach emptying rate. Please note that there are different types of fibre, so you should eat the ones which prevent hunger for a longer time. Fibre intake influences the release of hormones which reduce your appetite as well.
10. Not drinking enough water
Water has a big potential to reduce your appetite if consumed before food intake. It can work as “filler” so you will have less space for food in your stomach, some studies demonstrate. Sometimes the feeling of thirst may be mistaken for hunger. Remember that water-rich food will help with your hydration needs too.