Have you ever felt very hungry after eating a full meal? If you are one of the people who suffer from severe attacks of nausea after eating and this issue makes you curious and worried, we recommend that you read the rest of the article. In the following article, we will answer the following common question.
Why does the feeling of hunger occur after eating and what we should do?
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Introduction
In general, the feeling of hunger in a healthy person should occur when he needs to receive food. However, sometimes people may even feel hungry after eating.
Doctors say the wrong feeling may be due to poor weight loss diets, poor eating habits, and hormonal problems. Also, the composition of the food that a person consumes in each meal will also contribute to the feeling of extreme hunger after eating.
Low-fiber, low-fat, low-protein foods make you feel hungry over and over again, even if you eat a lot of other foods during the meal. Feeling hungry is a natural warning from your body to remind you that you need food. There are many people who can spend several hours without eating any food before they feel hungry again, but some people do not have this ability and there are even some who feel very hungry after eating. In the following, we want to describe the cause of hunger immediately after eating and look for the effective factors in the occurrence of this condition.
What are the causes that make us constantly feel hungry?
- The first cause of dehydration
The hypothalamus is the part of the brain that controls our hunger and thirst. When our body is dehydrated, there is a problem in the hypothalamus, and when we really need a glass of water, this feeling of thirst is mistaken for hunger. And it forces us to go for a pack of fatty snacks instead of a glass of water and eat it. We can prevent this by regulating the level of body fluids.
- Excessive consumption of starchy carbohydrates
Your brain also reacts to starchy carbohydrates. Simple carbohydrates like those found in foods cooked with white flour
For example, fancy breads, sweets, biscuits, cookies and crackers raise your blood sugar as fast as they are consumed, and as blood sugar rises rapidly, their levels will drop very quickly and your blood sugar will cause severe hunger after consuming carbohydrates. This cycle will continue as long as you may avoid eating foods that contain simple carbohydrates so that you no longer have low blood sugar. It is better to use complex carbohydrates that have more fiber, such as almonds, apples and pistachios, which have complex carbohydrates.
- Stress
A person who has had a busy day or suffered a mental and emotional trauma will definitely experience a lot of stress and anxiety. This anxiety makes a person greedier for food. When a person is stressed and anxious, the person’s body system secretes more stress hormones such as adrenaline and cortisol when these hormones are high in the blood.
They stimulate the body to feel attacked and need a lot of energy, so the appetite of the person who is anxious also increases. Stress can also reduce a chemical in the brain called serotonin, which can make a non-hungry person feel hungry.
You can usually get rid of it by taking the right medication as well as using control techniques such as deep breathing techniques or using yoga and meditation techniques. Severe fatigue is also one of the reasons that it can make you hungry frequently.
- Lack of adequate and quality sleep
When a person does not get enough or quality sleep, the two appetite hormones are released more than before. Extremely short sleep increases glycine levels, a hormone that stimulates your appetite and lowers leptin levels. Leptin is a hormone that makes us feel full. Sleep deprivation, when it becomes chronic and habitual, can make you feel constantly hungry. You are more tired after an inadequate and poor quality sleep. Your body system is restless to get some energy, and even if you are not really hungry, it will give you more desire and appetite for sweet carbohydrates. So it is essential that you get at least seven to eight hours of quality sleep a night to balance your energy and hormone levels.
- Alcohol consumption can cause appetite
If you are a person who has a habit of drinking alcohol before meals, you should know that this habit can stimulate your appetite. Even if your stomach is full in this state, you will still feel hungry, Studies show that people have a greater craving for high-calorie foods after consuming alcoholic beverages.
Alcohol dehydrates the body and tricks the brain into thinking you are hungry while you need water. While you need water, it is better to put aside alcohol and the above wrong habit and replace drinking alcohol with water before meals.
- Low consumption of protein and fat
Contrary to popular belief, filling your plate with protein and healthy fats will suddenly repel your appetite and overeating. Protein stays in your stomach and makes you feel full. And it has been proven to have anti-appetite effects. Try to consume at least forty-six grams of protein daily. The best sources of protein for your diet are yogurt, lean meats, whole grains and eggs.
- Skipping a meal
If you are one of those people who ignore breakfast or other meals, then prepare yourself to experience the consequences.
When you skip a meal and your stomach stays empty for a long time, your appetite or glycine hormone rises and forces your blood sugar to absorb foods that are high in calories, so you inadvertently look for more food. Try to have more than four to five hours between meals. Otherwise, even if you hate breakfast, try to have something in the morning.
- There are many delicious foods around you
Inhaling the smell of food, as well as seeing photos of friends sharing their food on social media, and advertising food on TV, all of this makes us constantly feel hungry. The connection between what we see with our eyes and what we desire has been proven even through science.
Just looking at the picture of a delicious food will boost the Kremlin, which is the hormone of hunger. This is something that has been proven in medical research that even inhaling the smell of food will have such an effect. The pleasant smell of food causes involuntary reactions in which saliva is secreted more and the stomach contracts.
- You eat your food very fast
When a person eats fast, his stomach may be full, but the brain is not given enough time to realize that it is full. The appetite level is still high and the person will still feel thirsty and hungry. Eating slowly helps release hormones that tell the brain to stop eating.
Try to chew the food slowly, be sure to try to enjoy the food, and after finishing the meal, wait for about twenty minutes before going to another plate or another meal to find out if you really need food or not.
- Taking certain medications
Some medications, if taken regularly, may cause a person to have a large appetite and feel hungry even after eating. Antidepressants as well as corticosteroids such as Prague and drugs used to treat flare-ups in allergies,!!!! asthma and inflammatory bowel disease such as Crohn’s and some cancers are known as an appetite suppressant. If you are taking this type of medication and you feel hungry after a meal, it is best to consult your doctor so that if possible, these medications can be replaced with other appropriate medications.
Ways to deal with the feeling of constant hunger
- Deal with false appetite
False appetite can cause stress on its own and cause a defective cycle.
- Assess your appetite and desire by giving time
If you feel hungry after eating and want to eat again, hold your hand for a few moments and give yourself about twenty minutes.
To realize that you are feeling hungry and have a false appetite, if you are not really hungry, your false hunger will usually go away within twenty minutes to half an hour. Some people may feel falsely hungry at a time when they are bored or upset or stressed or thirsty.
There can be many reasons besides physical hunger, so wait about twenty to thirty minutes and then eat again after checking for real appetite.
It is better to wait a while and ask yourself, do I feel that my stomach is empty? Ask yourself when you last ate your meal.
Ask yourself if you are stressed or upset if you are tired or not? Asking questions will help you determine if your hunger is real. If you are physically hungry, prepare a snack in advance. Wait until the next meal, but there are other things you can do to stop the false appetite. If you are not really hungry, it is better to go to another activity and distract to reduce this appetite.
- Eat consciously
Many people chew and swallow food without tasting it. If you eat in front of the TV, you will probably forget how much you ate.
It is not easy to break bad habits, but if you want to control the food you eat, you need to know what and how much food you have eaten. It is better to turn off the TV and provide a quiet environment for eating. Try not to be distracted. Instead of the amount of food, it is better to think more about the quality of food and enjoy the smell and texture of food and the taste of food.
Eating slowly causes the stomach to send a satiety message to the brain. It is better to drink some water between your bites and talk to those around you.
- Use to drink water or tea
Many times the symptoms of thirst and false hunger are similar and can confuse you.
Water helps to fill the stomach and prevent hunger and false appetite. When the stomach is full, a message of satiety is sent to the brain. If you feel hungry after eating, it is better to drink a glass to two glasses of water first and wait for twenty minutes. Also, be sure to have a bottle of water with you during the day and drink it sip by sip.
In this way, your body will not be dehydrated and you will be safe from the feeling of false hunger. It is said that hot or cold water may have a different effect on the feeling of false hunger. Hot and flavored water feels like a meal for you. Hot coffee is a good option, but if you are looking for weight control, it is better to use sugar-free drinks and calories.
- Brush your teeth
One of the most effective ways to reduce false appetite is to brush your teeth as soon as possible. Brushing your teeth will make you have less appetite for snacks. Toothpaste contains very strong flavors that will reduce appetite quickly.
On the other hand, the taste of food after brushing is no longer very interesting. If you are away from home for a long time, it is better to have a toothbrush and toothpaste with you.
- Entertain yourself with exciting activities
If you do not have the general symptoms of hunger but feel hungry, you may most likely have a false hunger.
Try to engage in exciting activities to distract yourself and eliminate false hunger, such as taking short walks, reading a book, chatting with a friend, doing housework, or surfing on the Internet.
- Chewing gum or mint pills
Some researchers say that by chewing gum, the feeling of false hunger quickly subsides
Chewing gum tells the brain that it is full. Try to use sugar-free chewing gum.
- Review the contents of your plate and your daily diet
As we have said, consuming enough protein and fat as well as fibrous foods will help you get rid of false hunger. One of the roles of protein in the body is to control hunger. Consumption of protein reduces the appetite for sugary or high-fat foods. So it is better to use low-fat protein in every meal to stay full throughout the day.
These include seafood, eggs, low-fat dairy and legumes. Protein will help absorb energy and build muscle. Doctors say be sure to eat protein half an hour after your workout. Consumption of fibrous substances reduces appetite. Another solution is to eat fibrous foods that reduce false appetite.
Fiber is bulky and physically occupies the stomach. Vegetables, fruits and whole grains are high in fiber, keeping you full longer and controlling the feeling of false hunger.
- Consume foods that have a high water content
Water increases the amount of food consumed in your stomach, so you feel full. Increasing the volume of nutrients sends a satiety message to the brain, so you will consume fewer calories.