What causes strong hunger during weight loss

Strong hunger during weight loss may be related to factors such as excessive calorie deficit, insufficient dietary fiber intake, low protein ratio, irregular eating rhythm, and severe blood sugar fluctuations. Hunger is a normal feedback of the body's energy needs, but excessive hunger may affect weight loss and health.

1. Excessive calorie deficit

When the daily calorie intake is much lower than the basal metabolism, the body will promote eating by enhancing the secretion of ghrelin. Long term excessive dieting may lead to a decrease in basal metabolic rate, forming a vicious cycle. It is recommended to maintain a moderate calorie deficit by calculating the daily required calories reasonably.

2. Insufficient dietary fiber

A low fiber diet can accelerate gastric emptying and shorten the duration of satiety. Whole grains, beans, vegetables, fruits, and other foods rich in dietary fiber can delay digestion and absorption. It is recommended to ensure an appropriate intake of coarse grains and vegetables at each meal.

3. Low protein ratio

Protein has a longer gastric emptying time and a higher food heat effect. Consuming high-quality protein such as eggs and dairy products for breakfast can significantly reduce hunger throughout the day. During weight loss, it is recommended to maintain an appropriate ratio of protein to energy supply.

4. Irregular eating rhythm

Irregular meal times can lead to disrupted secretion of ghrelin. Fixed meal times help establish a biological clock and avoid long intervals between meals. If necessary, healthy snacks such as sugar free yogurt, nuts, etc. can be arranged.

5. Severe fluctuations in blood sugar

Foods with high glycemic index can cause rapid rise and fall in blood sugar, triggering hunger reactions. Choosing low glycemic index complex carbohydrates, combined with protein and healthy fats, can help maintain blood sugar stability.

During weight loss, it is recommended to relieve hunger by eating small meals, drinking plenty of water, and ensuring adequate sleep. Priority can be given to high satiety foods such as oats, chicken breast, green leafy vegetables, etc. If you experience abnormal symptoms such as dizziness and fatigue, you should adjust your diet plan in a timely manner and consult a professional nutritionist. Long term excessive hunger may lead to problems such as malnutrition and metabolic damage, and scientific weight loss should focus on nutritional balance and sustainability.