Feeling hungry all the time, even after eating? Here are some reasons why your hunger can get out of control and what you can do about it
Hunger is a natural signal from your body that tells you that you need nutrients and energy. However, constant hunger or HATT (hungry all the time) can be a frustrating problem for many women, but there are other reasons at play.
‘Persistent hunger in women can be caused by a number of different factors,’ says Rob Hobson, Registered Nutritionist and at vitamin and supplement brand Healthspan.
‘Hormonal imbalances during the menstrual cycle and during perimenopause and menopause often lead to sleep disturbances, food cravings and persistent fatigue.
In addition, stress, anxiety, and depression cause tiredness, fatigue, poor sleep quality and affect the desire to eat.
‘Understanding these factors is crucial to overcoming HATT and maintaining a healthy relationship with food.’
Reason #1 Your blood sugar levels are all over the place
A new study (Nature Metabolism, 2021) shows that people who experience low blood sugar during the day feel hungrier and eat more.
‘Diet obviously plays a big part in how often you get hungry,’ says Rob.
‘A diet high in fast digestible carbohydrates low in fiber and high in sugar can cause pronounced spikes and drops in blood sugar levels, leading to increased hunger shortly after eating.’
What can you do?
Eat complex carbohydrates such as whole grains, nuts, and vegetables, which are digested slowly and provide sustained energy.
‘Combine complex carbohydrates with lean protein like chicken, fish, tofu, or beans for more stable blood sugar and increased satiety,” says Rob.
‘Protein is important for satiety because it helps regulate hormones that control hunger. Peptide YY is a hormone released from the gut in response to eating, and helps suppress appetite.’
Studies have shown that higher protein intake increases the release of PYY, which helps promote satiety and reduce subsequent food intake.
Protein is important for satiety because it helps regulate hormones that control hunger
Eat a balanced meal every 3-4 hours to prevent significant drops that can lead to overeating. If you are active and need more energy, then combine healthy snacks between meals to keep your energy levels up and prevent hunger pangs.
‘Chromium supplements help manage sugar cravings by increasing insulin sensitivity, stabilizing blood sugar levels, and can reduce hunger and cravings,’ says Rob.
‘One study (published in Diabetes Technology & Therapeutics, 2006) found that chromium picolinate supplementation improved glycemic control in people with type 2 diabetes, which may reduce cravings for high-sugar foods.’
Try: Healthspan Chromium, £17.99 for 360 tablets.
Read more: 5 nutritionist-approved ways to manage blood sugar levels
Reason #2 You’re not getting enough protein
“Protein is important for satiety because it helps regulate hormones that control hunger,” says Rob.
‘Peptide YY is a hormone released by the gut in response to eating, and helps suppress appetite.’
Studies have shown that higher protein intake increases the release of PYY, which helps promote satiety and reduce subsequent food intake.
What can you do?
Include some protein in every meal – for example: chickpeas, quinoa, lentils, tofu, organic lean meat and fish, eggs, nuts.
Add a scoop of protein shake to your morning smoothie.
Snack on protein-rich foods – eg: nuts and seeds, apple slices with peanut butter, small tins of tuna, hard-boiled eggs, to keep hunger at bay.
Reason #3 Your diet lacks fiber
Fiber also speeds up the breakdown of food which helps keep you full longer and reduces the chance of overeating.
‘Fiber plays an important role in bowel regulation and satiety,’ says Aimee Benbow, Director of Nutrition at Viridian.
Fiber speeds up digestion and absorption
“In the UK, adults are recommended to consume 30g of fiber a day, but current figures show that we are only getting around 60% (18g). Fiber speeds up digestion and absorption and improves the insulin response to food.
‘In one study (Acta Medica, 2012) overweight individuals who consumed additional fiber (on a calorie-controlled diet) lost more weight than those who did not.’
What can you do?
Include more fiber-rich foods in your diet – for example: vegetables, fruits, nuts, seeds, legumes, nuts, whole grains.
Try it. Viridian Organic Prebio Fiber Powder, 150g, £24.45.
It is a FODMAP prebiotic fiber, which helps support friendly bacteria and also increases akkermansia levels. 100% active ingredients formulated by nutritionists.
Try The Naked Pharmacy Metabolic Gold, £41 for 60 capsules.
It contains bergamot and artichoke fruit extracts, which are rich in polyphenols, and baobab fruit (a natural prebiotic).
‘Metabolic Gold can help control fluctuations in appetite which helps to change the way the body processes fat and sugar,’ says Dimple Varu, Pharmacist and Formulator at Naked Pharmacy.
‘This will have a direct impact on metabolism, which in turn will increase energy levels, reduce food cravings, and support weight management.’
READ MORE: Are menopause symptoms making you miserable? These natural remedies will help
Reason #4 Hormonal Fluctuations
Hormonal fluctuations can affect a woman’s hunger level.
‘For example, during different stages of life such as menstruation, pregnancy, and menopause, hormones like estrogen and progesterone fluctuate, affecting appetite,’ says Aimee.
‘During the luteal phase of the menstrual cycle, increased levels of progesterone can stimulate appetite, making women hungrier.
‘Menopause also causes hormonal imbalances that can disrupt normal appetite regulation. Changes in sex hormones during menopause can play an important role in appetite regulation.
‘In a five-year observational study (European Journal of Clinical Nutrition, 2013) in menopausal women, it was found that the desire to eat, hunger and food consumption increase during menopause.’
What can you do?
Track your menstrual cycle to anticipate cravings.
Focus on balanced meals with complex carbohydrates, lean protein, and healthy fats to stabilize blood sugar levels and increase satiety between meals.
Plan and prepare healthy meals and snacks ahead of time
Protein-rich snacks can help you focus on important nutrients like magnesium and calcium that can reduce PMS symptoms including food cravings.
Planning and preparing healthy meals and snacks in advance, especially before the luteal phase (the second half of your cycle, after ovulation), can help you stay on track and avoid impulsive eating.
Reason #5 Lifestyle factors
Lack of sleep can disrupt the balance of hunger hormones.
A study published in the Annals of Internal Medicine showed that restricted sleep increases ghrelin levels and decreases leptin levels, which are associated with increased hunger and appetite, especially for calorie-dense foods. Stress also plays a role in hunger levels.
‘When you’re stressed, your body releases cortisol, a hormone that can increase your appetite and lead to emotional eating,’ says Rob.
‘This type of eating is often less about physical hunger and more about seeking comfort from food. Managing sleep and stress is important to prevent emotional eating and overeating, which is often driven by disturbances in hunger hormones like ghrelin and leptin.’
What can you do?
Aim for 7-9 hours of quality sleep each night to regulate ghrelin, the hunger hormone, and leptin, the satiety hormone, to reduce cravings. Maintain a consistent sleep schedule, create a calm environment, avoid caffeine, and heavy meals before bed, and follow a relaxing bedtime routine, such as reading or taking a warm bath.
“Effective stress management can help regulate cortisol levels and can reduce emotional eating,” says Rob.
‘Try incorporating mindfulness meditation, yoga, or deep breathing exercises into your daily routine to manage stress. Regular physical activity can also help reduce stress and improve mood through the release of endorphins.
READ MORE: A psychologist’s guide to dealing with stress
Reason #6 You are an emotional eater
Emotional well-being significantly affects hunger and eating patterns. Stress, low mood, and hormonal changes can also affect your appetite and cause hunger cravings that can lead you to reach for junk food.
‘If you’re experiencing anxiety, depression, or other emotional distress, this means you’re more likely to turn to food for comfort, leading to increased hunger and overeating,’ said Rob.
‘Emotional eating can be a coping mechanism to deal with stress, sadness, or boredom, further complicating hunger management.’
What can you do?
Find ways to manage your emotions better. You overeat as a way to deal with negative emotions such as sadness, anger, frustration, or depression.
Start by identifying triggers, such as stress, boredom, or sadness, that lead to emotional eating. Keep a food diary to track what you eat and how you feel at the time, which can help you spot patterns.
Implement stress management techniques like mindfulness meditation, deep breathing exercises, or yoga to reduce stress and emotional triggers.
found that taking saffron supplements for eight weeks resulted in less snacking
Creating healthier coping mechanisms is also important so that instead of looking for food, engage in activities that you enjoy and distract yourself from emotional triggers. For example, instead of eating – go for a walk, talk to a friend, listen to music, take a yoga class, etc.
Seek professional help – for example: counselling, hypnotherapy, psychotherapy, or cognitive behavioral therapy.
Take a saffron supplement.
‘Saffron, a well-known spice from the Middle East, has been studied as a potential treatment for stress and emotion-related overeating,’ says Aimee.
‘In one study (Nutrition Research, 2010) of overweight women, it was found that taking a saffron supplement for eight weeks resulted in less snacking and a significant reduction in body weight, compared to a placebo group.
‘The researchers concluded that saffron produces a reduction in snacking and creates a satiety effect that can contribute to weight loss.’
Try: Healthspan Saffron, £17.49 for 60 (30mg) capsules.
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