It’s completely normal to feel hungry periodically throughout the day. In fact, it’s a good thing to feel that little rumble in your tummy. The problem comes when you’re feeling hungry too often or shortly after you eat.
If you’re hungry all the time, your body is probably having a tough time managing insulin levels. When insulin levels are running wild in your body, you can bet that other hormones, like cortisol and adrenaline are also going a little batty. The combined effects of misguided hormones don’t just result in weight gain, but also conditions like chronic inflammation and diabetes.
The bottom line: if you’re hungry more often than normal, something needs to be done about it. Fortunately, it’s a relatively easy fix. Here are a few quick tips that will hopefully have you feeling energized without the distraction of unwanted hunger pangs.
1) Stop before you start: Close the kitchen three hours before you go to bed. It’s so important to stop eating three hours before bedtime if you want to wake up feeling energized and “crazy” hunger-free. I use the word “crazy” because feeling like you need to eat is normal, but waking famished isn’t.
When we eat shortly before bedtime, insulin levels rise. This elevated insulin goes to battle with another important hormone called human growth hormone (HGH). Insulin always wins. HGH is important because it helps our body develop muscle, repair our body and generally keep us as youthful as possible. As if that’s not enough reason to ease off on eating, just before bedtime, our metabolism naturally slows, so most of that food in your tummy ends up sitting there.
This results in unruly early morning insulin levels that triggers hunger straight out of the gaits. Once that roller coaster starts, it’s hard to stop.
2) Re-evaluate breakfast: I’m not completely sold that breakfast is the most important meal of the day, but the first meal of the day sets the metabolic stage for your body for the remainder of the day.
It’s important to avoid foods that have too many refined carbohydrates and sugar in general. This includes fruit, fruit-flavored yogurt, pastries, bagels and instant oats, to name a few.
Regardless of your body type, make sure you’re getting enough protein and, more importantly, healthy fat in your breakfast. A couple examples of healthy fats include: eggs (yolk included), coconut oil, EVOO, sunflower seeds (great in old fashioned oatmeal) and whole fat yogurt.
3) Veggies first for lunch: I recommend loading up on veggies for lunch, regardless of what else you eat. Veggies are not only a great source of nutrients, but they’re an excellent source of fiber. When we eat more fiber, we slow digestion down and help to build more beneficial bacteria in our gut.
If you’re eating out for lunch, order a side salad, or side of vegetables. Consider ordering salads, stir fries or house-made veggie-loaded soups as your main course for lunch.
Avoid eating too many starchy carbs, like rice, pasta, potatoes, pizza or wraps for your mid-day meal. They could leave you zonked out before the day is over.
Hopefully this will help get your day on track and crazy hunger-free.
FYI – if you haven’t picked up The Belly Burn Plan, you should – especially if you have belly fat or are having a hard time managing hunger. It’s incredibly effective and doesn’t require any fancy foods or special equipment.
JOIN The Belly Burn Plan Support Group.
I’d like to support you as much as possible. This group is made up of Belly Burn alum, many who have already completed the Plan and are going at it again in 2016. Join the group here.