Hunger Attacks – Causes

Attacks of so-called wolf hunger, which is an uncontrollable appetite accompanied by a feeling of emptiness in the stomach, can happen to anyone – even completely healthy individuals. However, if they occur frequently and are accompanied by increased thirst and urination, they may indicate undiagnosed diabetes. Sometimes, hormonal dysfunctions or even mental disorders, such as bulimia, can also be at the root of these attacks.

In healthy individuals, hunger attacks are most often associated with:

• insufficient sleep,
• intense physical exertion,
• too low calorie intake,
• the type of meals consumed.

The last point may seem surprising. However, foods high in simple sugars can cause a rapid spike and then a drop in insulin levels in the body. It is this drop that can trigger hunger attacks. Fluctuations in insulin levels are linked to the production of ghrelin, the hormone responsible for the feeling of hunger.

7 Tricks to Control Hunger Attacks

1. Remember to Stay Hydrated

Did you know that you can confuse the feeling of hunger with thirst? This is because both mechanisms are controlled by the same area of the brain – the hypothalamus. To avoid such a "mix-up," it is advisable to stay hydrated by drinking at least 1.5 to 2 liters of water throughout the day.

2. Eat Regularly and Mindfully

Consuming a greater number of smaller meals regularly helps counteract insulin fluctuations, which, as you know, are what trigger hunger attacks. Additionally, regular eating reduces the likelihood of metabolic disorders, such as insulin resistance.

However, it’s not just the number of meals and their fixed times that matter. It is also important to eat mindfully, meaning slowly and focusing on the act of eating. Chew your food thoroughly – the first stage of digestion occurs in the mouth. For you to experience a feeling of fullness, a series of processes must take place in your body: filling the stomach and changes in hormone and enzyme levels. This takes some time, which is why eating hastily "on the go" often leads to feelings of fullness and even nausea.

3. Ensure Meal Satiety

Meal satiety does not necessarily mean the size of the portion. It is more about ensuring an adequate amount of fiber and protein, which can lower the glycemic index of the entire meal. Protein is the macronutrient that provides the longest-lasting feeling of fullness, so it is worth ensuring sufficient intake in your diet.

Research indicates that fiber, such as that found in oats (beta-glucan), can prolong the digestion process and also reduce the insulin response after a meal, leading to a longer feeling of satiety. Additionally, fiber-rich foods typically have a large volume, which contributes to feelings of fullness. It is no surprise that individuals who consume more fiber in their diet tend to have a lower body weight.

4. Avoid Destructive, Restrictive Diets

“1000 kcal” diets are starvation diets. It’s no wonder that while on them, you may experience attacks of wolf hunger. Your body is in a state of chronic malnutrition, so it sends signals to increase caloric intake.

Moreover, excessive restriction of calorie intake leads to a slowdown in metabolism, which means that after a while, you stop losing weight, even though you continue to adhere to the diet's requirements.

5. Take Care of Your Gut Microbiota

Research indicates that gut health and its proper bacterial microbiota may be related to the feeling of satiety and a reduced likelihood of obesity. Probiotic bacteria help maintain homeostasis in the body not only at the gut level but also in the brain – through the so-called gut-brain axis.

6. Check if You Are Lacking Chromium

Chromium helps maintain normal blood glucose levels. This mineral can reduce feelings of hunger and help control appetite. Increasing your intake of chromium-rich foods may help combat hunger attacks. You can find chromium primarily in:

• grains,
• organ meats,
• eggs,
• oysters,
• asparagus,
• apples,
• pears.

You can also try the dietary supplement Chromium 200 µg by Osavi.

7. Discover the Power of Inulin

Inulin is a prebiotic that supports the health of the gut microbiota. Research suggests that it may also increase feelings of satiety. Furthermore, this short-chain oligosaccharide can also influence glucose and lipid homeostasis, as well as the absorption of minerals. Supporting digestive processes and maintaining gastrointestinal health may also contribute to reducing hunger attacks.

Want to check the effects of this ingredient? Try the dietary supplement Inulin with natural Fibruline™ inulin derived from chicory root.

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