Khaberni - Proteins are known for their ability to prolong the feeling of fullness and maintain energy for a longer period compared to other foods, but the feeling of hunger may still be surprising even when consuming a sufficient amount of protein. According to a study by nutritionist Ashley Oliven and reviewed by dietitian Melissa Neves, this is due to several factors.
1. Not consuming enough food
When trying to lose weight, a person consumes fewer calories than needed to maintain their weight, known as a caloric deficit, which leads to increased hunger. Even with excess body fat, hunger may become more pronounced with significant weight loss.
2. Increased physical activity levels
Higher levels of activity require more energy, which increases the need for food. However, exercise can help curb hunger, but it also increases the need for calories.
3. Changes in habits and dietary environment
Your daily habits and environment affect your feeling of hunger. Switching from a rich dietary routine to a simpler meal or being near food or in places associated with eating can heighten the sense of hunger.
4. Blood sugar fluctuations and hormonal changes
Consuming sugary and processed foods leads to a rise in blood sugar and insulin secretion, which subsequently lowers the sugar level and triggers feelings of hunger. The hormone "ghrelin" also plays a role in sending hunger signals, especially during weight loss or when the stomach is empty.
5. Dehydration
Feeling hungry can be one of the symptoms of dehydration, and increasing water intake may reduce the feeling of hunger in some people, especially those with a low fat percentage.
6. Not eating balanced meals
Even with a sufficient intake of protein and calories, a lack of fiber, healthy fats, or micronutrients can lead to feelings of hunger and the desire to eat.
7. Stress and lack of sleep
Higher stress levels and lack of sleep increase levels of the hunger hormone ghrelin, making a person more susceptible to feeling hungry.
In summary, the feeling of hunger is not only linked to protein but is influenced by multiple factors including the amount of food, physical activity, nutritional balance, stress, sleep, and dehydration, in addition to daily habits and blood sugar levels.
