Here are 6 Reasons You Can Still Feel Hungry – Even After You Just Ate!
Why is it some people can feel hungry right after eating a large lunch or dinner? It is all down to specific foods and habits that can ...
Why is it some people can feel hungry right after eating a large lunch or dinner? It is all down to specific foods and habits that can trick our bodies by failing to send our brains the signal that we are full. Here is how to eat to avoid these hunger pangs.
1. LACK OF BREAKFAST
It is not a myth, breakfast really does set you up for the day.
Scientists from the the University of Cambridgestudied a group of nearly 7000 people over a period of 4 years, monitoring their calorific intake throughout the day. Those participants who ate just 300 calories for breakfast gained almost twice as much weight over the 4 years as those who ate consumed at least 500 calories for breakfast (i). This is because by eating a bigger breakfast we have smaller rises in blood sugar and insulin throughout the day, meaning we do not suffer from sudden food cravings.
Other research has shown that people who included at least 30-40 grams of food rich in protein such as eggs or sausages in their breakfast did not feel hungry throughout the morning, especially when compared with people who ate less protein.
Many people eat cereal as a snack as well as a breakfast food but, frustratingly, can often feel hungry again shortly afterwards. The key thing is which cereal you eat. Researchers fromLouisiana State University followed a group of adults who either ate a bowl of Honey Nut Cheerios, or a bowl of oatmeal, both measured out at 363 calories. The oatmeal eaters reported feeling fuller for longer and did not suffer from hunger pangs in comparison to those who ate the ready made cereal.
The increase in satisfaction is thought to be due to the viscosity of the oatmeal combined with the fact that it has more healthy soluble oat fiber than most cereals.
3. CANNED FOODS
Many packaged and canned meals contain the chemical bisphenol-A, or BPA. BPA was first used in plastics in the 1960´s. Some baby bottles, reusable food containers and water bottles are made from BPA and this chemical has been linked to heart problems, hormone imbalances leading to infertility, diabetes and obesity, early puberty as well as affecting the brain (ii). It also lines many cans containing foods.
Scientists have linked BPA exposure with abnormal surges in leptin that, according toHarvard University researchers, leads to food cravings and obesity.
It is believed that when heated and washed with a strong detergent these polycarbonate plastics can break down and leach BPA into our food. The FDA has labelled BPA as “a chemical of some concern”. Canada is the only country to date which has officially declared BPA as a “toxic substance.”
Soda’s, sweetened soft drinks and iced teas are all sources of high fructose corn syrup, with estimates suggesting that as much as two thirds of our annual intake of this ingredient coming from these drinks.
Scientists from Yale University studied a group of 20 healthy adults, looking at MRI scans of their brains whilst drinking various liquids. Although it was a small study, it was a blind study with a random order, crossover design. Blood tests measured circulating hormone levels and the volunteers were asked to rate their feelings of hunger, satiety, and fullness prior to and following the scan.
They found that drinks containing high fructose corn syrup reduced activity and blood flow in the areas of the brain known to regulate appetite. In addition the participants reported lower levels of satiety and fullness when compared to drinking liquids containing glucose. They concluded that after drinking something with fructose, the brain may fail to recognize the feeling of fullness that tells us to stop eating (iii).
5. SALAD GREENS
The majority of Americans do not eat enough healthy leafy greens. These are rich sources of an essential B vitamin called folate which has been shown to help protect us from fatigue, weight gain and depression. Include romaine lettuce, spinach, collard greens, radicchio in your diet.
One study found that dieters who had the highest levels of folate in their blood lost 8.5 times as much weight as those found to have the lowest levels. Leafy greens are also high invitamin K, which is another insulin-regulating nutrient that can minimize cravings.
This is a big factor. People often mistake the feeling of hunger and of thirst and can suffer apparent hunger pangs when in reality they are dehydrated. When cells are dehydrated within the body they become depleted of energy. This sends signals to the brain which the majority of people confuse with hunger signals. This means we often eat more to restore energy whereas we should infact simply reach for a glass of water first (iv).
So next time you feel hungry shortly after eating a large meal try drinking a glass of water before rushing to eat more food.
Researchers have also found that people who drank 2 cups of water before eating a meal actually consumed between 75 and 90 calories less when compared to people who didn’t. This research project from Virginia Tech found that at the end of the twelve week study period the dieters who drank the water prior to their meals lost about 5 pounds more than dieters who did not increase their water intake.