There are usually 2 main reasons why people have a greater appetite than normal:
This isn’t the always the case for people. If neither of these sound like you, it could be worth going to see a doctor and / or dietician for more specialized advice.
Fiber breaks down more slowly than other nutrients (even protein and fats). I know you’ve probably heard this before, but high fiber foods really do make you feel fuller for longer. I have actually experienced this first hand.
When I first started counting calories and macros, I was eating low carb and high protein and fats. I didn’t even think about counting fiber. I was hitting my macros but I was absolutely starving. When I looked back, I was only eating around 10g of fiber per day. And for women, it’s recommended that you get a minimum of 22g per day.
After I increased my fiber intake (I now eat around 25-30g daily), I was no longer hungry, even eating at a calorie deficit. I was actually so surprised at the difference it made!
The problem with eating low carb is that all of the fiber is really in the carb heavy foods. Protein is great for your body but has zero fiber, and the same for most fats. Also, lots of processed carbs are also low in fiber. So even if you’re eating high carb and all your carbs are from unhealthy sources, you’ll still have the same problem.
If you are having issues with a big appetite, I highly encourage you to track your fiber intake for 1 week to make sure you’re getting enough. Remember the absolutely minimum for a woman is 22g.
Try incorporating these foods into your daily diet to help boost your fiber intake.
Leptin is a hormone that controls when and how full you feel. When you are eating and you start to become full, your fat stores start producing leptin, which then signals your brain to stop eating because you are full.
If you are leptin resistant, it means that your body no longer responds properly to leptin. This happens when you eat a diet high in processed carbohydrates and sugar. When you eat these things, your fat stores are continually releasing leptin so your brain stops reacting to it.
As a result, you may never actually feel full and will be hungry all the time.
You may have leptin resistance if you experience the following:
For more information on leptin resistance and how to fix it, please have a read of this blog post.
You may want to try following a complete diet plan to see if planning your meals in advance helps. I have a 7 day meal plan that you can download for free :)
If you do have leptin resistance, you need to get this sorted otherwise it will be difficult for you to manage your appetite and lose weight. Even if you don’t have leptin resistance, it’s still a good idea to reduce your sugar and processed carbs, and increase your fiber and protein intake. And of course good sleep and minimizing stress is extremely important!
Also be sure to include as many of the high fiber foods I mentioned above in your daily diet. Starting your morning off with some oatmeal, chia seeds, berries and yoghurt is a great way to get a good dose of fiber in the morning. Apples are a great high fiber snack so if you’re trying to increase your fiber intake, try to have this as a mid morning snack. And then include vegetables and lentils for your main meals.
As I mentioned above, this may not work for everyone. If you have tried these things and it still doesn’t fix your appetite issues, it could be worth going to see a doctor and / or dietician for more specialized advice.
Love Rachael xx