hungry

Can’t stop snacking? Blood sugar may explain why some feel hungry all the time

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 Hunger is never a good feeling and, for some, the feeling never goes away — even after eating. A new study finds sudden and significant drops in blood sugar may be the reason. Researchers say people who experience the biggest dips hours after a meal can end up consuming hundreds of extra calories every day; adding up to several pounds each year.

A team from King’s College London and health science company ZOE believe this explains why people struggle to lose weight, even on calorie-controlled diets. Researchers examined detailed blood sugar data from 1,070 people during the study. Each participant consumed a standardized breakfast and freely selected meals for two weeks, totaling up to 70,000 meals.

The group also took part in a fasting blood sugar response test to measure how well each person processes sugar. Additionally, participants wore continuous glucose monitors and an activity monitor during the two weeks. While going about their days, each person recorded their levels of hunger as well as when and what they ate.

‘Big dippers’ in danger of gaining lots of weight

Previous studies have focused on the way blood sugar levels rise and fall within the first two hours of a meal. Scientists call this the blood sugar peak. According to the new research, however, many eaters experience large “sugar dips” two to fours hours after this peak. Participants in the new study saw their blood sugar fall off rapidly before bouncing back.

On average, “big dippers” displayed a nine percent increase in hunger. Despite eating the same food, they also waited a half-hour less before consuming their next meal compared to “little dippers.”

Researchers note the impact of this on weight gain adds up fast. Big dippers consumed about 75 more calories in the three to four hours following the standardized breakfast. Over a full day, they took in over 300 more calories than little dippers. Over a full year, a person experiencing these large drops in blood sugar would gain 20 pounds annually.

“It has long been suspected that blood sugar levels play an important role in controlling hunger, but the results from previous studies have been inconclusive. We’ve now shown that sugar dips are a better predictor of hunger and subsequent calorie intake than the initial blood sugar peak response after eating, changing how we think about the relationship between blood sugar levels and the food we eat,” Dr. Sarah Berry from the School of Life Course Sciences says in a university release.

“Our discovery that the size of sugar dips after eating has such a big impact on hunger and appetite has great potential for helping people understand and control their weight and long-term health,” adds Professor Ana Valdes from the University of Nottingham.

So what’s causing smaller or larger drops in blood sugar?

Researchers find, despite eating the same test meals, there are large variations in who becomes a big or little dipper. Results reveal there is no connection between age, body mass index, or weight when it comes to drops in blood sugar. The team did note that men tend to have slightly larger drops in blood sugar hours after eating than women.

Study authors say they also noticed changes in the dips according to each person’s response to eating the same meals on different days. This suggests that differences in metabolism and the day-to-day impact of meal choices and activity levels plays a role in each person’s blood sugar dip.

The team believes choosing certain foods that work better with your individual biology may help dieters feel full for longer.

“This study shows how wearable technology can provide valuable insights to help people understand their unique biology and take control of their nutrition and health. By demonstrating the importance of sugar dips, our study paves the way for data-driven, personalized guidance for those seeking to manage their hunger and calorie intake in a way that works with rather than against their body,” says lead author Patrick Wyatt from ZOE.

“Food is complex and humans are complicated, but our research is finally starting to open up the black box between diet and health. We’re excited to have been able to turn this cutting-edge science into an at-home nutrition and microbiome test so that everyone has the opportunity to discover their unique responses to food to best support their metabolism and gut health,” concludes Tim Spector, Professor of Genetic Epidemiology at the School of Life Course Sciences.

Hungry at night? Study proclaims cottage cheese the ideal before-bed snack

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 If you’ve been on the lookout for the perfect late night snack, look no further. Researchers from Florida State University say that cottage cheese before bed has a positive effect on the metabolism and overall health, helps promote muscle recovery, and doesn’t result in any body fat gains.

If cottage cheese isn’t exactly your snack of choice, the study’s authors say any helping of 30 grams of protein about a half hour before turning in for the night should do the trick.

For the study, a group of active young women in their early 20s were asked to eat cottage cheese 30-60 minutes before going to bed. Researchers specifically wanted to see what effect the cottage cheese would have on the participants’ metabolisms and muscle recovery process.

This study is especially noteworthy because it is among the first ever to have subjects consume a whole food product before bed, as opposed to a dietary supplement such as a protein shake.

“Until now, we presumed that whole foods would act similarly to the data on supplemental protein, but we had no real evidence,” comments Michael Ormsbee, Associate Professor of Nutrition, Food and Exercise Sciences at FSU, in a release. “This is important because it adds to the body of literature that indicates that whole foods work just as well as protein supplementation, and it gives people options for presleep nutrition that go beyond powders and shaker bottles.”

According to study co-author Samantha Leyh, a research dietitian with the U.S. Air Force, these findings will serve as a helpful jumping off point for future research investigating the impact of whole food consumption on precise metabolic responses.

“While protein supplements absolutely have their place, it is important to begin pooling data for foods and understanding the role they can play in these situations,” Leyh says. “Like the additive and synergistic effects of vitamins and minerals when consumed in whole food form such as fruits or veggies, perhaps whole food sources may follow suit. While we can’t generalize for all whole foods as we have only utilized cottage cheese, this research will hopefully open the door to future studies doing just that.”

Moving forward, the research team plan to conduct additional research on other potential late night snacks, in an effort to determine the optimal food choices one can make before bed in order to promote muscle regeneration and overall improved health.

“There is much more to uncover in this area of study,” Ormsbee concludes.

Why Do You Eat When You’re Not Hungry?

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Stress

Stress

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Long-term stress floods your body with cortisol, a hormone that plays a part in your fight or flight system. In order to refuel your body after a stressful encounter, cortisol makes you want to eat more. If stress is a near-constant state for you, those cortisol levels stay up and keep you reaching for the snacks.

Fatigue

Fatigue

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When you don’t get enough rest, your levels of ghrelin (a hormone that makes you want to eat) go up. Meanwhile, your levels of leptin (a hormone that decreases hunger and the desire to eat) go down. These two hormones control feelings of hunger. The result: You feel hungry even if your body doesn’t need food.

Nerves

Nerves

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Eating is a handy outlet for the extra energy that comes with feeling edgy. Not only does it give you something to do, it also distracts you from whatever’s making you nervous. Or you might manage your stress by not eating at all. This can slow your system down because your body thinks it’s starving. When you finally do eat, you’re more likely to overdo it.

Anxiety

Anxiety

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Anxiety has a strong link with eating disorders. Binge eating can be a way to help manage your worries and stress. Other things, from genes, depression, and mood disorders to trauma, addiction, or abuse can make you more likely to binge as a way to manage your emotions.

Peer Pressure

Peer Pressure

5/10

Not all emotional eating happens when you’re feeling down. It’s easy to get caught up in the fun of a social event and ignore the signs that you’re no longer hungry, or to feel an obligation to go along with the group.

Alcohol

Alcohol

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Booze lowers your inhibitions, and that includes good judgment about when and how much to eat. It also makes you more likely to eat less healthy things, like foods full of fats and sugar. Studies show that drinking affects the part of your brain that monitors self-control, making it much harder to resist a tasty snack.

Pictures of Food

Pictures of Food

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Sometimes all it takes is the power of suggestion to make you want to snack. Studies show advertising with food in it makes it more likely that you’ll grab whatever food you have on hand and chow down.

The Cost of Mindless Eating

The Cost of Mindless Eating

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Eating when you aren’t hungry can cause weight gain and other health issues like blood sugar problems. This unhealthy cycle won’t end unless you become aware of your cues and find other ways to respond to them.

Do You Need to Eat?

Do You Need to Eat?

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Real hunger hits you slowly, and it can be easy to postpone. You’re also more likely to feel satisfied from many options. Emotional or mindless eating comes on quickly and makes you crave specific foods. You may also respond to food availability and eat because the food is there. This makes you more likely to overeat — and feel guilty afterward, too.

How to Stop Mindless Eating

How to Stop Mindless Eating

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Find healthy outlets for your emotions, like exercise or meditation. Get together with friends who can support you in your quest to eat more mindfully. And keep junk food out of the house. That’ll make it easier to be healthy if you do eat your feelings.

12 Foods That Leave You Hungry

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Croissants

Croissants

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Flaky, buttery, and perfect with your morning latte. But they score really low on the satiety index, a measure of how well a food satisfies your hunger. There’s not much in them that’s good for you, and they’re loaded with fat and white flour. That gives you more calories without leaving you satisfied. If you want a breakfast that will last you to lunch, a poached egg on whole-grain toast should do the trick.

Low-Fat Yogurt

Low-Fat Yogurt

2/12

The more you chew a food, the more it satisfies. By that measure, yogurt doesn’t rate well. And the low-fat version often has sweeteners that can spike your blood sugar without the dairy fat that can help you feel full. Try plain, full-fat yogurt with granola, fresh berries, and nuts instead: More fiber, more chewing, and more satisfaction.

Muffins

Muffins

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Ever wonder about the difference between having a muffin or a piece of cake for breakfast? In terms of nutrition, there isn’t much. They’re both full of refined white flour, sugar, and fat — a perfect way to pack in the calories without satisfying your hunger. Calling it a muffin doesn’t make it a better morning choice.

White Rice

White Rice

4/12

It can spike — and then crash — your blood sugar, which makes you hungry again. Choose basmati rice or brown rice instead. They aren’t as likely to cause that roller coaster reaction. And don’t overcook it.

Egg Whites

Egg Whites

5/12

If you leave out the orange-yellow goodness in the middle of the egg to lose calories, it won’t leave you feeling satisfied. That’s because the yolk is nature’s “complete protein” thanks to amino acids, which your body uses to build cells. And recent research shows that the amount of saturated fat and cholesterol in a whole egg isn’t likely to be bad for you.

Cereals With Artificial Sweeteners

Cereals With Artificial Sweeteners

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They lurk in some cereals — especially the ones labeled “reduced sugar.” Artificially sweetened foods can affect your blood sugar and actually make you hungrier. This may be because when you get the sweet taste without the calories, your body is still looking for those calories.

Fruit Juice

Fruit Juice

7/12

It doesn’t have any of the fiber of the fruit it came from, which is a big reason apples and grapes make you feel full and slow the flow of sugar into your bloodstream. Without fiber, your blood sugar can quickly spike and then crash, and make you hungry.

White Bread

White Bread

8/12

It doesn’t have the fiber or nutrients of whole grains that can make you feel full. There’s an easy solution here: Eat whole-grain bread instead. You have a lot of kinds to choose from — whole wheat, pumpernickel, rye, and even multi-grain. Try a few, and see what works for you.

French Fries

French Fries

9/12

It’s a shame really: Bake or boil your potatoes and they’ll satisfy your hunger better than most foods on the planet. But fry them up in oil and cover them in salt, and they lose most of their power. And they typically have more fat and salt than plain potatoes, too.

Alcohol

Alcohol

10/12

You have a couple of drinks with friends at the local watering hole, and suddenly it doesn’t seem important to stick to your dinner plan of steamed fish and broccoli. Bring on the burger with extra cheese — and don’t forget the fries. It’s not just you: Studies show that when you drink alcohol, you’re likely to eat more calories.  

Doughnut

Doughnut

11/12

It’s a sugar bomb that piles on the calories without any nutrition. The white flour breaks down quickly into sugar, and the glaze adds more to spike and crash your blood sugar. Combine that with almost zero nutritional value, and you’ll be hungry again in no time.

Soda

Soda

12/12

The research is clear: People who drink soda get more calories in a day. Scientists think this may be because it makes you hungry or keeps you from feeling full in some way. Another theory is that the sugar in soda makes your sweet tooth even sweeter.

nd don’t lie down after eating.

Also, learn what foods give you problems, so you can avoid them.

Here’s why you might not feel hungry after an intense workout

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You’ve just come home from the gym, feeling super proud of yourself after absolutely crushing a super intense workout. You open the refrigerator, give it a quick scan, and prepare to make yourself a hearty post-workout snack. Except, you realise you’re actually not hungry — which seems counterintuitive to the level of energy you just expended.

So, what gives? If you’ve ever worked out really hard and realised you have little or no appetite (in contrast to how hungry you might feel after moderate exercise), there may be an explanation for this phenomenon. A study published in Nature suggests there is in fact a link between intense exercise and decreased appetite.

Metabolic changes that occur post an intense workout

The researchers set out to learn more about the metabolic changes that occur in the body when a person exercises, according to a press release. Initially, they observed mice after they completed 30 minutes of activity and found a significant spike in one particular molecule after the animals were physically active: a combination of lactate (a by-product produced in the body during exercise) and phenylalanine (an amino acid). Researchers dubbed this combination “lac-phe.”

Next, to confirm that the increase in production of this molecule was specifically related to exercise (rather than stress, for example), researchers sought out data from racehorses, as the animals are routinely tested for enhancement drugs and getting blood samples necessary to look for the molecules would be easy, notes the press release. They discovered a spike in the same molecule after the horses ran, further proving that the increased production of lac-phe was related to exercise.

Finally, researchers asked eight healthy men to exercise three times at varying intensities, according to The New York Times. The men cycled at a leisurely pace, lifted weights, and performed 30-second sprint intervals on a stationary bike. Researchers then looked at the amount of lac-phe the participant’s bodies produced afterwards, finding that the level of production was highest after the sprints (a high-intensity exercise) and lowest after the 90-minute cycling session (which was performed at a moderate intensity). What’s more, a previous study also found a post-exercise spike in lac-phe in humans, reports the press release, backing up the new study’s findings.

So why exactly might these findings be important. Well, researchers behind the newest study observed that when obese mice were given lac-phe outside of what might naturally occur through exercise, their food intake went down by 30 percent. “That led to reduced body weight, reduced fat, and improved glucose tolerance, indicative of a reversal of diabetes,” said Long in the press release. It also might explain why you don’t always feel hungry after a tough workout.

What is the connection between exercise and appetite?

This isn’t the first time experts have studied the connection between exercise and appetite. A 2016 study also suggested that intense exercise may bring down your appetite, Shape previously reported. In this case, researchers found that exercise causes the hunger hormone (ghrelin) to decrease, while the hunger-suppressing hormone (peptide YY) increases. And while a lot of people (rightfully so!) feel ravenous after a workout, exercising for an hour at moderate intensity may leave you feeling hungrier than a HIIT session that lasts only 20 to 30 minutes.

While researchers seem excited about the potential benefits of their findings, there’s more to be determined about the link between lac-phe molecule production, exercise, and appetite. Still, the study is definitely interesting — and it may help you make sense of why you sometimes simply don’t feel like taking down your usual post-workout snack after completing a super-challenging workout.

Keep in mind that none of this means you shouldn’t eat after a workout. In fact, science also shows it’s incredibly important to refuel after a particularly laborious and sweaty exercise session because strenuous exercise depletes the body of glycogen (aka fuel stored in your muscles), Shape previously reported, and excess sweating can cause dehydration. Eating a combination of protein and carbohydrates 30 minutes to an hour after your workout will help restore energy, repair muscles, and keep your metabolism going, so you can recover safely and keep up with your favourite activities.