Priyanka Tiwari
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Suspense crime, Digital Desk : Pulsating hunger pangs for most people persist even after wolfing down one or two meals a day. For some, it is a sign that their body is dealing with an underlying issue. This complications are very common according to Ayushi Yadav, a well-known dietician. The following are some reasons for the increased appetite and hunger and what can be done to mitigate it.
1. Not Enough Protein And Fiber Consumption
Having sufficient amounts of protein and fiber in meals makes a person feel satiated for longer periods of time. If meals lack these nutrients, one tends to get hungry soon after having a meal. To avoid unnecessary hunger, remember to include fat free legumes, lean meat, and rich fiber vegetables into your meals.
2. Lack Of Water
Inadequate water intake may trick the body into feeling hungry. If there is not sufficient hydration throughout the day, it can lead to constant desire to eat. Try to take at least 8 glasses of water in a day, and small sips of water during meals to help with digestion.
3. Increased Levels Of Blood Sugar
Eating and remaining hungry poses a problem for people who are pre diabetic or diabetic, as elevation in blood sugar often leads to glucose instability. In other words, appetite becomes difficult to manage without stable blood sugar levels.
4. Eating Too Quickly
Those who finish their meals the fastest tend to remain hungry even after eating. Digestion begins in the mouth, so make sure to chew food properly. Eating at a slower pace helps the body realize when it is full, effectively preventing overeating.
5. Over-Exercising With Insufficient Nutrition
Engaging in high intensity workouts means your body needs more energy. If you don't increase your caloric intake—particularly from protein and fiber—relatively, you will constantly feel hungry and in turn, weak.
Post-Meal Hunger Management Strategies
Implementing these strategies will help patients manage their hunger levels after meals more effectively:
Starting the day with a protein and fiber rich breakfast
Drinking plenty of water (8+ glasses) throughout the day
Focusing on nutritious meals, especially lunch
Eating at a slower pace while chewing properly
Reducing stress
Controlling blood sugar levels within the healthy range
Maintaining a sleep schedule of at least 8 hours of quality night rest
Choosing to snack on healthy foods such as nuts, fruits and yogurt when hungry
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