We’ve all had those days. When there doesn’t seem to be enough food to satisfy you. You’ve just had lunch, and you’re ready for more moments later. Don’t worry you’re not alone, Health Magazine lets you know 11 reasons you could feel a snack attack happening, and how to prevent them.
You're dehydrated
"Mild dehydration is often masked as feelings of hunger, when really your body just needs fluids," says Alissa Rumsey, RD, spokesperson for the American Academy of Nutrition and Dietetics. The confusion happens in the hypothalamus, the part of the brain that regulates both appetite and thirst. When dehydration sets in, wires get crossed in the hypothalamus, making you think it’s time for some munching when you should really be grabbing a glass of water. "Prevent it by staying on top of your fluid intake, starting with a glass of water first thing in the morning," advises Rumsey. "If you feel hungry, and you haven't drank much that day, try drinking a glass of water and waiting 15 to 20 minutes to see if your hunger subsides."
You're a restless sleeper
The worst is when you’re laying awake at night, wondering when sleep is going to come. The morning can be a little painful to rev up for the day. You haven’t had enough z’s, and two hormones linked to appetite are gonna try to make it up to you. "Too little sleep can lead to surging levels of ghrelin, a hormone that stimulates appetite, as well as decreased levels of leptin, a hormone that causes feelings of fullness," says Rumsey.
Not catching enough sleep will make think you’re hungry. Your brain will think you need food for energy, but it’s actually sleep your body needs to get you back on track.
You load up on starchy carbs
Carbs, oh, carbs. Diet trends did make them enemy number one, but it’s simple carbs you have to keep away. The ones who make you keep reaching into the bag, because they’ll never satisfy you. "Simple carbs, the kind found in sugary, white flour foods like pastries, crackers and cookies, spike your blood sugar levels quickly, then leave them plunging soon after," says Maggie Moon, RD owner of Everyday Healthy Eating. That blood sugar plunge causes intense hunger for more sugary carbs and the cycle continues." Get your carb fix with the complex, filling kind that contains lots of fiber. Almonds, apples, chia seeds and pistachios are healthy options that ward off hunger pangs, suggests Moon.
You're a stress case
Sometimes you just have one of those days. When everything which can go wrong, will go wrong. Don’t let the stress of your day lead you down the path of stress eating. When you're tense, your system ramps up production of the stress hormones adrenaline and cortisol, says Rumsey. Elevated levels of these hormones trick your system into thinking it's under attack and needs energy, so your appetite starts raging. Stress also reduces levels of the brain chemical serotonin, and that can make you feel hungry when you aren't, says Moon. Check out your MindBody app for a open pilates class versus yelping the nearest taco shop.
A little too much alcohol
That pre-dinner cocktail or glass of wine meant to whet your appetite before dinner actually does just that, stimulating a feeling of hunger even if your stomach is full, says Moon. A small study published in the journal Appetite backs this up, finding that people were more likely to consume foods higher in calories after drinking alcohol. Is this where Jack In The Box got the idea for fourth meal? A couple of drinks will dehydrate your body, and will make you think you’re hungry, when you’re actually thirsty. Grab some water instead of burrito, and your body will thank you for so many reasons in the morning.
You need to eat more protein
Fill your plate with with the right kind of foods. Lean protein and healthy fat, specifically -- keeps hunger pangs at bay. "Not only does protein stay in your stomach and promote feelings of fullness, it's been shown to have an appetite-suppressing effect," says Rumsey. Aim for at least 46 grams of protein per day (best sources: Greek yogurt, eggs, lean meat and whole grains).
You aren't eating enough fat
It’s all about what you put on your plate. Put the right type of proteins and add the right type of saturated fats. When your body gets what it needs it’ll let you know it’s happy. "When you're satisfied after a meal, you are more likely to listen to your hunger cues and not eat again until you are truly hungry," says Rumsey. Look to the right oils, nuts, seeds and avocados to get the right variety into diet.
You skip meals
Don’t skip meals not matter how busy you are. Your body will produce an uptick in the hunger hormone ghrelin, which ramps your appetite, says Rumsey. "Ghrelin also prompts the GI tract to expect food to come. Your ghrelin levels are in overdrive, and so is your lust for food." This is when you get into ravenous mood, and will eat everything in your path or will think it’s a good idea to drive through a fast food line. Rarely a good idea. Always have some fruit, almonds, or anything grab and go. Don’t let yourself order those curly fries because you haven’t eaten all day.
Foodies on social media
Social media is great for connecting with our friends, not so much when all our friends are showing their breakfasts, Sunday brunches, office birthday cakes, and way too many empty calorie dishes to name. The connection between what we see and what we desire has been documented by science: a 2012 study from the journal Obesityfound that just looking at food cranked up levels of ghrelin, the hunger hormone. Getting a whiff of food has a similar effect, says Moon. "Pleasant food aromas stimulate an involuntary physiological reaction: the mouth will salivate and the stomach will contract, mimicking hunger pangs," she says. Who knew your friend’s social media accounts could be food commercials?
You inhale your food
Savor your meals. Don’t be in a rush to move onto your next task. Give your a body a chance to know it’s eating, and when it’s full. A study published in 2013 in the Journal of Clinical Endocrinology & Metabolism supports this, finding that eating at a moderate pace prompts the release of hormones that tell your brain "no more." Wait at least 20 minutes before going back for seconds. That's about how long it takes for that fullness signal to reach your brain, says Rumsey.
It could be your medication
Your health is number one, and it means taking antidepressants such as Zoloft or Paxil, as well as corticosteroids such as prednisone (prescribed to treat potentially dangerous flareups of the immune system due to allergies, asthma, inflammatory bowel disease like Crohn's disease, and some cancers), it could affect your appetite, says Rumsey. If you're on one of these prescriptions and feel hungry after eating, talk to your doctor.
Food is life and it's meant to be enjoyed. It's all about finding the right balance, and listening to our bodies.
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