Protein, Protein, Protein

Protein is one of the three macronutrients our body needs for energy, the other two being carbohydrates and fat. All three are essential for optimal health although they, affect your body in different ways. Protein, specifically, provides 4 calories/gram and is essential for muscle synthesis, making and repairing cells, transporting nutrients, and so much more. You want to aim for a balance of protein, complex carbohydrates, and fat in every meal. A meal or snack that contains too many carbs, will lead to a spike in blood sugar followed by a crash. This blood sugar crash leaves you feeling fatigued and hungry. When pairing carbohydrates with protein in a meal, protein helps to regulate that glucose spike. This will result in a more steady and gradual rise in glucose that will provide you with longer-lasting energy. 

Studies show that a high protein diet reduces the feeling of hunger while enhancing fullness, therefore limiting the amount you eat. Protein reduces your hunger hormone ghrelin which is secreted to tell your body you are hungry. It also increases other gut hormones that make you feel satisfied. Great sources of protein include eggs, fish, lean meat, and poultry, as well as dairy products and some vegetables. 

You’re Not Getting Enough Sleep

Sleep is paramount for our health and wellness. Those who suffer from poor sleep patterns or are sleep deprived create inflammation in the body and are at increased risk for obesity, diabetes, hypertension, and cardiovascular disease. Do you notice when you get a poor night's sleep you tend to indulge in non-nutritious foods? This is because the area of the brain that regulates our sleep, the hypothalamus, is also the area that is involved in regulating hunger cues and eating. More specifically, a good night’s rest helps to regulate our hormones that make you feel hungry, ghrelin, and leptin. Ghrelin is released when our stomach is empty and enhances appetite and leptin is released when we are full and makes us feel full. 

Next time you're running on only a few hours of sleep and begin to reach for another snack, opt for a nap instead. You may find it to be more satisfying than the sweet treat.

Ditch the Sugar 

Did you know the average American consumes 152 pounds of sugar every year? That’s insane if you think about it. We hear it all the time, lower your sugar intake, avoid sugar, but with our Standard American Diet (S.A.D) it is challenging to avoid it. Sugar is snuck into many of our food products so even if we think we are eating something good like a protein bar, it still can have 20g of sugar in it! It’s so important to read ingredient labels and be aware of what you are buying and consuming. 

How does sugar rob you of your energy? When consuming a sweet treat such as a candy bar that's made of only sugar, our blood sugar levels spike. This provides us with a quick burst of energy but then shortly drops just as fast as it spikes. Since this is not sustainable or long-lasting energy, we begin to feel fatigued and depleted again.

Now think of your current diet. You may not be eating a candy bar at every meal but do you normally eat bread, pasta, chips, wraps, rice, potatoes (in any form), breakfast cereals, pizza, or pancakes? If yes, then you are constantly spiking your blood sugar and experiencing frequent crashes. Focus on including protein, healthy fats, and fiber with every meal. These nutrients paired with a high-carb food will help stabilize blood sugar and provide you with longer-lasting energy and keep you fuller longer. 

Feel Fuller with Fiber

Adequate fiber is vital for our health. As mentioned before fiber is an important nutrient that helps stabilize blood sugar, add bulk to your food to make you feel fuller longer, lower cholesterol, and so much more. Unfortunately, Americans are not getting enough daily fiber. It is recommended to get at least 25-35 g of fiber per day. So, if you are feeling hungry, some good food sources of fiber include beans, lentils, raw veggies, fresh fruit, oats, whole grains, and popcorn. 

Under Hydrated

We all know how important water is for every part of our body and overall health. Water has several benefits such as promoting glowing skin, aiding in digestion, and promoting brain health. Proper hydration can make you feel full, may reduce appetite, and helps transport nutrients and energy throughout the body.

To ensure you are hydrated, aim to drink half your body weight in ounces of water per day. Keep in mind if you are someone who regularly consumes caffeine or are physically active, you will want to drink more to replenish water lost. Also, incorporate hydrating foods into your diets such as fruits and vegetables like cucumbers, watermelon, tomatoes, and celery. It is common to mistake thirst for hunger, so next time you are feeling hungry for a snack, drink a full glass of water instead. The odds are you just need more water. 

If you are unsure about if you are under hydrated, try out Vessel at-home wellness cards. Not only do they test for hydration levels, but they also test for magnesium, sodium, pH, calcium, vitamin c, + much more! Along with testing, you also get unlimited access to your very own nutritionist who is available via live chat to get all your questions answered and recommendations for your personal goals! Check Vessel out today!

You’re Stressed 

Have you ever crushed an entire bag of chips while studying for an exam? Stress eating is a real thing. So many of us reach for something salty or sweet when we are feeling overwhelmed. When we are feeling stressed our body produces a hormone, cortisol, and cortisol is known to promote hunger. This can lead to excess eating and overindulging in non-nutritious foods such as sweets which drive cortisol even more and cause fatigue. 

Practicing stress management is key for our overall health. Regularly exercising, practicing meditation, and eating an overall nutritious diet are great ways to keep cortisol levels under control. 

Burning Calories 

Do you regularly participate in high-intensity or endurance training for a long duration? Well, you’re probably burning a lot of calories. Now, regular exercise is by no means a bad thing, however, it is important to make sure you are replenishing your body after workouts with proper nutrition. Maintaining a good appetite and eating enough to support your body and activity levels is crucial. Focus on eating a good source of protein and complex carbohydrates after your workout. Here are some examples of great post-workout fuel for when you are hungry:

• Egg omelet with whole-grain toast
• Steel-cut oats with nut butter and berries
• Greek yogurt with granola
• Cottage cheese and pomegranate 
• Mixed berry protein smoothie (add a scoop of protein powder, nut butter, or yogurt)
• Grilled chicken and sweet potato
• Power bowl with whole grains and veggies

In Summary

Food is fuel and your body needs sufficient energy to function at its best. It’s normal to feel hunger cues every few hours without eating. However, if your stomach is growling more frequently than not, then you might want to take a closer look at your diet and lifestyle. Focus on eating more protein and fiber-rich meals and less sugar, and try practicing some stress reduction techniques.