When you’re hungry, your stomach may feel enlarged and empty, you may get a headache, you may feel restless and irritable, and you may even be unable to concentrate. For most people, it may take several hours between meals before they feel hungry again, but not everyone. If you feel hungry all day long, there may be many different reasons. There are also some foods and methods that keep you full. By increasing the consumption of these foods, you can suppress your feeling of hunger.

Are you getting enough protein?

Consuming enough protein is important for appetite control. Protein has properties that help you automatically consume fewer calories throughout the day and reduce hunger. By increasing the production of hormones that signal satiety, it can reduce levels of hormones that stimulate hunger. Even if you do not consume enough protein, you may feel hungry all day long. Meat, poultry, fish and eggs, dairy products and nuts contain high amounts of protein.

Do you have a sleeping pattern?

Getting enough sleep is extremely important not only for your diet, but also for your overall health. Adequate sleep helps regulate ghrelin, the appetite-stimulating hormone. Lack of sleep leads to higher ghrelin levels, so when you are sleep-deprived you may feel constantly hungry. If you have trouble sleeping, set a time for sleep and take a warm shower about 1 hour before this time. The water will relax your body, causing you to relax. Also, try using different fruit and flower scented shower gels  during the shower to set aside thoughts, stress and worries . Fragrance can make your transition to sleep easier.

Are you drinking enough water during the day?

Water keeps your skin and digestive system healthy. In addition, it is very filling and has the potential to reduce appetite when consumed before meals. The feeling of thirst can be confused with the feeling of hunger. If you feel hungry all the time, it may be helpful to drink a glass or two of water just to see if you’re thirsty.

Do you consume a lot of carbohydrates?

Refined carbohydrates are highly processed and stripped of their fiber, vitamins, and minerals. Foods containing white flour, such as bread and pasta, contain a lot of carbohydrates. Since they do not contain fiber, the body digests these foods very quickly. The feeling of hunger reappears after digestion and becomes one of the main reasons for you to feel hungry all the time  

Do the foods you eat contain fiber?

If you don’t have fiber in your diet, you may feel hungry all the time. Eating large amounts of high-fiber foods helps manage hunger well. High-fiber foods slow your stomach’s emptying rate and take longer to digest than low-fiber foods. Many different foods, such as oatmeal, flaxseed, sweet potatoes, oranges, and Brussels sprouts, are excellent sources of fiber.

Could you be exercising too much?

If you are burning calories by exercising frequently, the body may want to re-introduce those calories. Of course, this applies to high-intensity exercises. That’s why establishing a regular exercise routine also helps improve your overall health.

Are you on a liquid diet?

Liquid and solid foods affect your appetite in different ways. If you eat a lot of liquid foods, such as smoothies, meal replacement drinks, and soups, you may feel hungry more often than on days when you eat more solid foods. One of the most important reasons for this is that liquids pass through your stomach faster than solid food. For this reason, a faster digestion occurs. Don’t forget to include solid foods in your diet to avoid frequent hunger.

Are you eating too fast?

Various studies have shown that fast eaters have a greater appetite and a tendency to overeat at meals compared to slow eaters. Eating slowly and chewing thoroughly gives your body and brain more time to release anti-hunger hormones and transmit satiety signals.