If you’ve gained weight since you started a medication, the medicine could be making you feel hungry. Talk to you doctor to find out what other drugs might work for you.
8 Reasons You’re Always Hungry
Your stomach is growling in the middle of a Zoom meeting — again. While using mute may keep others from hearing your hunger pains, it can be frustrating to feel hungry all the time.
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Being constantly hungry can be caused by lack of protein, fiber and fat in your diet. Not getting enough sleep or being stressed can also affect your appetite. Registered dietitian Julia Zumpano, RD, LD, talks about why you may constantly feel hungry and how certain foods can help you feel full for longer.
Why you’re feeling hungry all the time
Hunger typically sets in after two hours from the last time you’ve eaten a meal.
“You’re actually feeling physical signs of hunger, so your stomach is growling, your energy is dropping,” says Zumpano. “You might also feel a little low on energy, maybe jittery.”
On the other hand, emotional hunger doesn’t show any physical signs. This is when you might have cravings for certain foods. Zumpano estimates that about 90% of us engage in emotional eating.
“If you’re saying, ‘I want chocolate. I want a bag of chips,’ that’s not hunger,” notes Zumpano. “Usually, you’re searching for food and food doesn’t satisfy because you’re feeding an emotional hunger.”
You’re not eating enough protein
Protein is one of the three macronutrients your body needs (carbohydrates and fats being the other two) to give you energy. When used together in a meal, they can help fuel your body and keep you feeling full.
For example, a meal heavy on carbs will cause your sugar to spike and then decrease leading to hunger.
“When you include protein with a complex carbohydrate, it slows down the rate of glucose. This means you’ll have a gradual increase and then a gradual decrease, which makes you feel more settled and satisfied,” says Zumpano.
And think beyond meat when looking for protein to add to your meals. Vegetables, dairy products like yogurt, milk and cheese, eggs, fish, beans, tofu, seeds and nuts all have protein.
You’re not sleeping well
If you’re not getting the recommended seven to nine hours of sleep a day, it can lead to weight gain. Sleep helps regulate ghrelin, an appetite-stimulating hormone. Not getting enough sleep increases gherlin, leading you to feel hungry when you’re actually in need of sleep.
“Sleep is ideal to get your body system to heal and regenerate,” says Zumpano. “So if you can’t get sleep throughout the night, taking a short nap or even just resting your body can help.”
You’re eating refined carbs
Watch out for foods made with refined carbs like white flour or white rice (and yes, foods like candy and baked goods contain refined carbs).
Those ingredients have been processed and lose many of their nutrients and fiber. Eating too many refined carbs doesn’t leave you feeling full for long. In fact, it spikes your blood sugar and then when it drops, you’re hungry again.
“We tend to crave carbs and sugar because every time we have a little bit, our energy level rises. So when you’re tired, you’re using your food to create energy as opposed to your natural sources of energy,” explains Zumpano.
Your diet is low in fat
Adding foods that are high in omega-3 fatty acids like salmon, tuna, sardines, walnuts or flaxseed can help with your appetite.
But if you’re lacking healthy fat in your diet, it can lead to craving carbs and foods high in sugar. So consider that balance of what you eat — it all goes back to needing those three macronutrients to feel full and satisfied.
“Those macronutrients are designed so that we need all three,” says Zumpano. “It’s just slightly increasing your healthy fats to the point where you feel that level of satiety.”
Your diet needs more fiber
Fiber is so good for so many reasons. But when it comes to hunger, look for foods high in fiber like fruits, vegetables, lentils, beans and oats to help release appetite-reducing hormones.
“Fiber expands in your belly,” says Zumpano. “It stimulates that feeling of being full earlier.”
You’re eating while distracted
Popping open a bag of chips while bingeing Netflix may sound like an ideal Friday night for some but try to be more mindful of how much food you’re consuming while following plot lines.
“Mindless eating is when you don’t realize what and how much you’re eating,” says Zumpano. “You know in your subconscious that you did eat, but it’s almost like discounting that meal. Your brain doesn’t register that you’ve eaten.”
To avoid mindless eating, portion control is essential. Zumpano suggests portioning out the appropriate amount of snacks before watching TV, driving or even scrolling on your phone.
You’re not drinking enough water
Many of us feel like we’re hungry when in fact we’re just thirsty. But before you slug down that fourth cup of coffee, consider that your large caramel latte with whipped cream is dehydrating you (not to mention adding unnecessary calories).
On the other hand, drinking water throughout the day will keep you hydrated and potentially stave off hunger.
“You could be thirsty and not understand the difference,” says Zumpano. “It’s recommended that you drink 64 ounces of water per day.”
You’re stressed
A lot of us will turn to food when we’re stressed out — reaching for that bag of cookies when we’re up against a deadline instead of dealing with the source of our emotions.
“Find a means to relieve the stress without using food to do it,” suggests Zumpano. “Find something you enjoy and if you become stressed in the middle of your day, step away from your desk for five minutes, go outside, get some fresh air.”
She also suggests using deep breathing or box breathing to naturally calm yourself. Even taking a hot bath, painting your nails, reading or knitting can help alleviate stress.
“You don’t want to ignore the emotion, but you want to resolve it with something other than food,” Zumpano says.
Is it OK to always be hungry?
Your body relies on food for energy, so it’s normal to feel hungry if you don’t eat for a few hours.
But if hunger is something you deal with on a regular basis, some people might benefit from eating every two to three hours and then having a small snack — and by snack, Zumpano means foods like a boiled egg with a cheese stick, whole-grain, low-salt crackers with cheese or an apple with peanut butter.
“Look for whole food options that have complete carbs, fiber and protein,” she says.
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Why Am I Always Hungry?
Your body relies on food for energy, so it’s normal to feel hungry if you don’t eat for a few hours. But if your stomach has a constant rumble, even after a meal, something could be going on with your health.
The medical term for extreme hunger is polyphagia. If you feel hungry all the time, see your doctor.
Several things can cause hunger.
1. Diabetes
Your body turns the sugar in food into fuel called glucose. But when you have diabetes, glucose can’t reach your cells. Your body pees it out instead and tells you to eat more.
People who have type 1 diabetes, in particular, may eat large amounts of food and still lose weight.
In addition to a spike in your appetite, symptoms of diabetes may include:
- Extreme thirst
- The need to pee more often
- Weight loss you can’t explain
- Blurry vision
- Cuts and bruises that take a long time to heal
- Tingling or pain in your hands or feet
- Fatigue
2. Low Blood Sugar
Hypoglycemia is what you have when the glucose in your body drops to very low levels. It’s a common concern for people with diabetes, but other health problems can cause it, too. They include hepatitis, kidney disorders, neuroendocrine tumors in your pancreas (insulinomas), and problems with your adrenal or pituitary glands.
In severe cases, people with hypoglycemia may seem drunk. They may slur their words and have trouble walking. Other symptoms can include:
- Anxiety
- Feeling like your heart is skipping a beat
- Pale skin
- Shaking
- Sweating
- Tingling around the mouth
3. Lack of Sleep
Not getting enough rest can affect the hormones in your body that control hunger. People who are sleep-deprived have a bigger appetite and find it harder to feel full. You’re also more likely to crave high-fat, high-calorie foods when you’re tired.
Other effects of sleep deprivation include:
- A hard time staying alert
- Change in mood
- Clumsiness
- More accidents
- Trouble staying awake during the day
- Weight gain
4. Stress
When you’re anxious or tense, your body releases a hormone called cortisol. This amps up your feeling of hunger.
Many people under stress also crave foods high in sugar, fat, or both. It may be your body’s attempt to “shut off” the part of your brain that causes you to worry.
Other symptoms include:
- Angry outbursts
- Fatigue
- Headache
- Sleep problems
- Upset stomach
5. Diet
Not all foods fill you up the same way. The ones that curb hunger best are high in protein — like lean meats, fish, or dairy products — or high in fiber. Good sources of fiber are fruits, vegetables, whole grains, and beans.
Healthy fats like those found in nuts, fish, and sunflower oil can lower your cholesterol levels. They’re key to a balanced diet and can help you feel satisfied after you eat.
Pastries, white bread, many packaged meals, and fast foods lack these nutrients but are high in fat and unhealthy carbs. If you eat a lot of these, you could find yourself hungry again soon after a meal. You may eat more than you should.
You might feel fuller after a meal if you take more time to chew and enjoy your food, rather than eating it quickly. It can also help to pay attention to what’s on your plate instead of the TV or your phone.
6. Medication
Some drugs can make you want to eat more than usual. Antihistamines, which treat allergies, are known for this, as are antidepressants called SSRIs, steroids, some diabetes medicines, and antipsychotic drugs.
If you’ve gained weight since you started a medication, the medicine could be making you feel hungry. Talk to you doctor to find out what other drugs might work for you.
7. Pregnancy
Many moms-to-be notice a huge leap in appetite. This is your body’s way of making sure the baby gets enough nutrients to grow.
Most women gain between 4 and 6 pounds during the first 3 months (your doctor will call this the first trimester) and then 1 pound a week during the second and third.
Other signs that you might be pregnant are:
- A missed period
- The need to pee often
- Upset stomach
- Sore breasts or breasts that get bigger
8. Thyroid Problems
The thyroid is a butterfly-shaped gland in your neck. It makes hormones that control the rate at which every organ in your body works. If your thyroid is working too hard, you could have hyperthyroidism.
Besides an enlarged thyroid gland, other signs of the problem are:
- Fast pulse
- Feeling nervous
- More sweat than normal
- Muscle weakness
- Thirst even after drinking
9. Diet Soda
Many people drink sugar-free soda to cut back on calories or lose weight. But the fake sugar in these drinks tells your brain to expect calories it can use for fuel. When your body doesn’t get any, it turns on your “hunger switch” and tells you to get calories from food instead.
If diet soda is making you hungry, you may also notice:
- Headaches
- Sugar cravings
- Weight gain
10. Dehydration
Are you hungry or just thirsty? You can’t always tell the difference in the signals you get from your body.
Other signs of dehydration include:
- Dizziness
- Feeling tired
- Peeing less often or having dark-colored pee
Some research shows that if you have a glass of water before or during a meal, you might feel full on fewer calories.
11. How Much You Exercise
Your body burns calories for fuel when you work out. This leads to a boost in your metabolism, the process by which your body uses energy. In some people, that can set off an increase in hunger.
Show Sources
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American Academy of Allergy, Asthma & Immunology: “Antihistamines and Weight Gain.”
American Academy of Family Physicians: “Eating During Pregnancy.”
American Diabetes Association: “Diabetes Symptoms.”
American Sleep Association: “Sleep Deprivation — What is Sleep Deprivation?”
Chambers, L. Trends in Food Science and Technology, February 2015.
Cleveland Clinic: “Am I Pregnant?”
Coffin, C. Canadian Journal of Gastroenterology, April 2006.
Depression and Bipolar Support Alliance: “Emotional Eating: Causes, Prevention, Treatment and Resources.”
Harvard Health Publications: “Why stress causes people to overeat,” “Could it be my thyroid?”
Harvard T. H. Chan School of Public Health: “Artificial Sweeteners,” “Fiber,” “Sleep: Waking Up to Sleep’s Role in Weight Control,” “Carbohydrates.”
Mayo Clinic: “Diabetes symptoms: When diabetes symptoms are a concern,” “Stress Management,” “Depression (major depressive episode),” “Hypoglycemia,” “Allergy medications: Know your options,” “Dehydration.”
University of Chicago Medicine & Biological Sciences/Science Life: “Sleep loss boosts hunger and unhealthy food choices.”
UC San Diego Health: “Wide Effect: Drugs That Promote Weight Gain.”
University of Rochester Medical Center: “When Your Weight Gain Is Caused By Medicine.”
Van Den Eeden, S. Neurology, October 1994.
Yang, Q. Yale Journal of Biology and Medicine, June 2010.
Kaiser Permanente: “All about fats: The good and the bad.”
British Nutrition Foundation: “Understanding satiety: Feeling full after a meal.”
Physiology & Behavior: “Hunger and Thirst: Issues in measurement and prediction of eating and drinking.”
Obesity: “Pre-meal water consumption reduces meal energy intake in older but not younger subjects.”
European Journal of Clinical Nutrition: “Drinking water with a meal: a simple method of coping with feelings of hunger, satiety and desire to eat.”
Sports Medicine: “Impact of energy intake and exercise on resting metabolic rate.”
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