Why are you particularly hungry the next day after overeating

The exacerbation of hunger on the second day after binge eating is mainly related to blood sugar fluctuations, gastric capacity expansion, hormone disorders, psychological compensation, and increased digestive burden. The physiological mechanisms underlying increased hunger include insulin resistance, abnormal secretion of ghrelin, decreased sensitivity to leptin, imbalanced gut microbiota, and disrupted water metabolism.

1. Blood sugar fluctuations:

Consuming a large amount of high sugar and high-fat foods can cause rapid increases in blood sugar, stimulate excessive insulin secretion, and lead to reactive hypoglycemia. When blood sugar drops sharply, the hypothalamic feeding center is activated, producing a strong hunger signal. This blood sugar roller coaster phenomenon is most pronounced 12-24 hours after binge eating, manifested as an abnormal craving for carbohydrates.

2. Gastric Capacity Adaptation:

A single binge eating can temporarily relax the smooth muscles of the stomach, leading to a 15% -20% increase in gastric capacity. When the stomach returns to its original state, the nerve pressure receptors will mistake this contraction for an "empty stomach state". This mechanical hunger signal is transmitted to the brain through the vagus nerve, prompting early initiation of eating behavior.

3. Hormonal disorders:

Overeating can disrupt the circadian rhythm of ghrelin and leptin in the stomach. Gastric ghrelin should have increased on an empty stomach, but after overeating, its secretion curve showed a delayed rebound. At the same time, the leptin secreted by adipocytes becomes ineffective due to receptor desensitization, creating a physiological illusion of "pseudo starvation" under dual effects.

4. Psychological compensation:

The feeling of guilt after overeating can easily trigger restrictive eating psychology, and this cognitive contradiction actually enhances attention to food. The sensitivity of the brain reward system to food cues increases, forming a vicious cycle of "binge eating - dieting - stronger binge eating", where psychological hunger is unrelated to actual physiological needs.

5. Digestive burden:

Excessive food requires more blood to be concentrated in the digestive system, leading to transient hypoxia in the brain and misjudging energy deficiency. At the same time, the pancreas enters a brief "sleep period" after being overloaded with work, and the secretion of digestive enzymes decreases, causing delayed nutrient absorption. The body urges a new round of feeding and supplementation through hunger.

It is recommended to adopt a gradual diet recovery strategy: drink 300ml warm water in the morning to activate metabolism, choose high protein with slow carbon food such as egg oatmeal Congee for the first meal, and supplement nuts between meals to maintain blood sugar stability. Engaging in 20 minutes of low-intensity exercise such as walking can improve insulin sensitivity, and ensuring 7 hours of sleep per day can help restore hormone balance. Record a three-day dietary diary to distinguish between physiological hunger and emotional eating impulses. If necessary, consult a nutritionist to develop a personalized dietary plan.