If you have a constant urge to eat, this might be the reason

Stating that many different reasons can lie beneath the urge to eat frequently, Expert Dietitian Eda Mancoğlu expressed that this urge could be psychologically based, such as environmental factors and habits, or caused by chronic illnesses. Noting that individuals not getting the calories they need in their main meals can lead to hunger shortly after eating, Expert Dietitian Eda Mancoğlu said, “What is important for us is to ask the right question. We need to know the points: ‘Am I really hungry right now, or do I want to eat because of stress? Are my habits pushing me to this, or do I have chronic conditions and am I hungry frequently because I am not following an appropriate nutritional style?’”

Underlining that one should pay attention to what is consumed, especially in snacks, Expert Dietitian Mancoğlu said, “If we are eating carbohydrate-dense foods like breadsticks or fruit, definitely include a protein source like yogurt or ayran (yogurt drink) alongside it. In this way, you can provide a feeling of satiety for a longer time.”

“DISORDERS IN THE THYROID MECHANISM CAN CAUSE FREQUENT HUNGER”

Discussing chronic illnesses, Expert Dietitian Mancoğlu said, “High triglyceride levels, the resulting resistance to the hormone we call ‘leptin’ that gives the feeling of satiety in the body, disorders in blood sugar metabolism (e.g., Hypoglycemia), and disorders in the thyroid mechanism (e.g., Hyperthyroidism) can cause frequent hunger. Furthermore, sleep disorders seen in many people can also lead to the disruption of hormonal balance and a feeling of hunger,” she said.

“MAKE A MIXED PLATE SUPPORTED BY HEALTHY FATS”

Informing about what should be done during meals, Expert Dietitian Mancoğlu said the following:

“First of all, we must be meeting sufficient energy in our meals. Because we will nourish our cells so that we can provide the energy we need during the day. The content of the meal is as important as its energy requirement. In a correct nutritional plate, we do not see serious blood sugar fluctuations after the meal and we experience a feeling of satiety for a longer time. In a correct nutritional plate, if we are consuming a high-quality protein source such as meat, fish, chicken, or eggs, a mixed plate supported by fiber-rich carbohydrate sources such as legumes or vegetables, and if possible, healthy fats, must be prepared.”

“YOU CAN BENEFIT FROM OIL SEEDS LIKE WALNUTS, HAZELNUTS, AND ALMONDS”

Giving tips for snacks to suppress the feeling of hunger, Expert Dietitian Mancoğlu said, “The same rule applies here as well. Choosing a carbohydrate-dense snack can cause us to get hungry quickly. Therefore, ‘If we are eating carbohydrate-dense foods like breadsticks or fruit, definitely include a protein source like yogurt or ayran alongside it. Or you can benefit from oil seeds like walnuts, hazelnuts, and almonds. In this way, you can provide a feeling of satiety for a longer time,’” she said.

“EATING SLOWLY AND CHEWING THOROUGHLY WILL ALSO KEEP US FULLER FOR LONGER”

Underlining that exercising regulates hormonal balance, Expert Dietitian Mancoğlu said, “We must definitely try to exercise. Besides this, we can focus on our eating behaviors. Eating slowly and chewing thoroughly will also keep us fuller for longer,” she said.

“SOMETIMES WE CAN CONFUSE OUR HUNGER WITH OUR THIRST”

Making a statement about the claims that those who go to bed hungry wake up full, Expert Dietitian Mancoğlu added the following to her words:

“Actually, the information about what time we should have our last meal varies from person to person. We want an average of 3 hours between bedtime and the last snack. By snack here, we do not mean dinner. If you have had a small snack, we want 3-4 hours to pass until bedtime. Fiber-rich foods in snacks always provide a feeling of satiety for a longer time. Therefore, leafy green vegetables can be utilized. The fruit group can also be preferred, but some fruits can lead to a faster rise in blood sugar. Depending on the person's energy requirement, even a toast with white cheese between whole-wheat bread can be preferred as a snack. What is important is the content and the person's energy requirement. If we can combine the nutrients on our plate, we can provide satiety for a much longer time. Daily water consumption needs also vary from person to person. But consuming as much liquid as possible during the day is very important. Because sometimes we can confuse our hunger with our thirst.”

News Source: 12punto