7 Causes of hunger quickly and how to prevent it

Usually hunger strikes every 3-4 hours after you eat, and will increase over time if you don't eat anything. However, there are times when you feel hungry even though you just ate. There are many reasons why your stomach sounds a lot when you have just eaten. What causes someone to get hungry quickly?

Cause hunger quickly again after eating

Hunger doesn't always mean you need food. This is what makes your diet messy, because it always fulfills your hunger cravings. Even though it could be that your hunger isn't because you don't eat enough, but some of these things:

1. You are dehydrated

Thirst and hunger are sometimes difficult to distinguish. Often times thirst is confused with hunger. So instead of looking for water, you are looking for food. "Even though your body only needs fluids," says Alissa Rumsey, RD, a spokeswoman for the American Academy of Nutrition and Dietetics.

According to Alissa, there is confusion in the hypothalamus, the part of the brain that regulates both appetite and thirst. To prevent this confusion make sure your fluid intake is met. If you feel hungry, and you haven't had much to drink that day, try drinking a glass of water and waiting 15 to 20 minutes to see if your hunger subsides.

2. You are sleep deprived

Lack of sleep can cause spikes in levels of ghrelin, a hormone that stimulates appetite, as well as lower levels of leptin, a hormone that causes feelings of fullness, Rumsey says. Getting a little sleep makes you more likely to feel tired when you wake up. As a result, the system in your body, which is in dire need of energy, triggers a desire to consume sugar.

3. Too many carbohydrates

Carbohydrates such as rice, pasta, pastries, biscuits, and noodles increase blood sugar levels rapidly, then drop quickly as well. This drop in blood sugar levels causes you to feel hungry.

4. You are under stress

When you're tense, your system increases the production of the stress hormone adrenaline and cortisol. These elevated levels of the hormone trick your system into thinking it is under attack and need energy, so that your appetite starts to run amok. Stress also reduces levels of the brain chemical seretonin, and it can make you feel hungry when you're not sleeping.

5. You lack protein

"Protein not only stays in your stomach and increases feelings of fullness but has been shown to be effective in suppressing appetite," says Alissa. The Indonesian Nutrition Label Reference states that the daily protein requirement of Indonesians is on average 60 grams per day.

6. You don't eat enough fat

Just like protein, unsaturated fats are also linked to feelings of fullness. "When you are satisfied after eating, you are more likely to listen to your hunger cues and not eat again until you are really hungry," says Alissa.

Add healthy fats like nuts, seeds and avocado. Experts recommend that adults limit their fat intake to 20 to 35% of total daily calories.

7. You skip meals

When you skip meals and your stomach is empty for too long it increases the hunger hormone, ghrelin, which increases your appetite. Try not to skip meals. Don't leave your stomach unfilled for more than 4 to 5 hours.

How can you be full longer?

You don't have to eat more to make your stomach full longer and less hungry. Try the following:

Choose the right foods

Your body appreciates healthy foods consumed in the right portions. You can divide the food that will be consumed for breakfast, lunch, and dinner as well as snacks. The choice of food is also important for you to pay attention to. Do not consume excess carbohydrate sources, consume adequate protein, healthy fats as recommended and increase fiber such as soybeans, fruits and vegetables.

Cut the carbo

Eating carbohydrate sources such as rice, pasta, noodles, donuts, cakes and biscuits will make you hungry easily. Therefore, reduce the intake. How? Just deal with it by consuming snack healthy snacks such as soybeans about 2 hours before meals. Protein and high fiber in soy snacks will make you feel full longer, thereby reducing the desire to consume carbohydrates during large meals in the morning, afternoon and evening.

Get enough sleep

Quality sleep can help you lose weight. How many hours of sleep is considered good? Based on advice from the National Sleep Foundation, adults need 7-9 hours of sleep per day and older people over 65 need 7-8 hours of sleep each day.

Read food nutrition labels before consuming

Reading nutrition labels is as important as consuming the food itself. By knowing this information you can measure yourself how much carbohydrates, protein and fiber you are consuming. So when you are at a grocery store, you should check the label and confirm what type of fat it has or how much fiber it has.

Good luck.

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