I was complaining to a dietitian friend of mine the other day (we love to geek out about nutrition stuff) that I’m just always so hungry at night and eating a lot after dinner some nights. Yes, this even happens to Registered Dietitians. I know all the reasons this is happening, but I wasn’t making it a priority to tighten up my behaviors during the day avoid feeling this way in the evening.
I blamed it on my period (which is a real thing), but it’s continuing to happen to I’m writing this post mostly for myself and thought others might also benefit from it as well. Feeling “snacky”” (or unsatisfied) in the evening is a common complaint I would be from clients and while some of the reasons why this happens may be obvious some reasons may not be as obvious. It’s also always a good reminder to pay attention to the basics and realize how important the basics are in making you feel your best. Everything really is connected and if one thing slips (even if it seems insignificant) it can impact bigger things in the body.
Let’s take a look at commons reasons you and I may be feeling hungry all the time.
Inadequate Sleep
Poor sleep plays a significant role in our food intake the next day. Your body is craving the energy (exhausted from lack of sleep) and you will notice that you feel extra hungry and crave highly palatable foods like high sugar highly refined carb type foods aka quick energy sources. Another reason to make quality sleep a priority is that inadequate sleep results in increase belly fat storage.
I wrote a post last year on the importance of sleep and my sleep routine here. I would say the only difference now is that I take this magnesium, L theanine, and have recently added in this CBD/CNB sleep gummy (code champagne15 for discount)
Low Protein
Your first meal of the day should be high protein (20-30 grams). I wrote a post last year on high protein breakfast ideas. If you skip breakfast for whatever reason make that first meal protein rich > carb heavy.
You may also feel more more hunger if you’re total protein intake is on the low side. Protein (and fat) are very satiating macronutrients and help regulate the hunger hormone gherlin. An imbalanced meal will leave you feeling hungry 1–2 hours later. A well balanced meal should leave you feeling satisfied at least 3-4 hours.
Dehydrated
I’ve talked about this a lot before, but the importance of adequate water/fluid intake is so significant. Often we think we are feeling hunger when it’s actually our body telling us we are thirsty/dehydrated. Try drinking enough water throughout the day and even try drinking water before a meal to help with fullness.
Here’s the goal: take your weight and divide it in half and that’s the minimum about of oz of water you should be consuming a day. For example, if you weigh 150 lbs your water goal is 75-150 oz water/day.
Vitamin D status + Hormones
Another reason to get your D and other hormones checked. When you don’t have enough vitamin D you can feel increased hunger. That is because low levels of vitamin D interfere with the effectiveness of leptin, the appetite hormone that tells you when you are full.
You know the few days before your period when you’re craving all.the.things?! Me too. It’s a real thing. Estrogen tanks right before you start your period so you feel increased hunger. If your estrogen is chronically low this may be causing you to feel hungry all the time. Get your labs checked 😉
Distracted meals/Stressed while eating
This has been happening to me more as we try and sit down for family meals. Eating with kids isn’t relaxing I’ll just put it that way (at least it’s not in my house). I notice that I’m eating fast, distracted, and stressed. All of this results in not getting satisfaction from my meal, not getting accurate satiety signals, and poor digestion.
This is just the phase of life we are in right now, but I’m mindful of it and trying to slow down and be more present during my meals.
Artificial Sweeteners
I enjoy a Diet Coke or pump of SF syrup in my coffee from time to time even though I know it’s not the best for me. Artificial sweeteners can be very beneficial for diabetics and ditching regular coke, juice, etc is a better option for someone having difficulty ditching it all together.
But it does cause some issues in the gut. A Diet Coke tastes sweet thanks to aspartame, so when you take that first sip your body is preparing for calories. When no calories come it can cause you to feel hungry as your body is prepared for energy now. Studies have also shown that artificial sweeteners can still increase blood sugars which makes us hungry as well.
xx, A
