More hungry than usual? Here’s why, and how to manage it

Most of us have been through those periods where our appetite seems insatiable. It may show up as bigger portions on the plate, seconds at dinner, or an extra couple of snacks throughout the day. This can be really unsettling if eating more doesn't quite align with your goals, or you’ve been told you should only be eating a fixed amount every day…cue feelings of failure and shame. 

But, it’s a big misconception that we require the same amount of calories and nutrients every single day. Our needs are constantly changing, and as a result, our hunger levels do too. This is one of the biggest flaws with calorie tracking - the equations used to estimate daily energy requirements simply cannot take into account the many variables that dictate fluctuations in energy needs we all experience. 

Unfortunately, sticking to strict daily energy allowances can result in undereating at times when our bodies need more food, or overeating when less is needed. The effect of this can be detrimental when it comes to our natural hunger and fullness cues which are governed by a complex interplay of hormones. Continuously overriding our natural hunger and fullness cues can reduce our ability to self-monitor feeding habits and to fall out of touch with our more innate, intuitive way of eating.

Though this isn’t a problem that stems just from calorie tracking. Diet culture has villainised hunger… we are taught that it’s something to be suppressed and ignored. We’ve even been conditioned to think that being able to ignore hunger or overcome a craving is a “dieting success”. This is quite damaging because, for the most part, hunger is our body’s way of requesting nourishment.

But of course, hunger and fullness are not quite that simple. What I’ve referred to mostly so far, is “physiological hunger” i.e. what your body needs to sustain itself. But you may also be aware that our moods and environments can dictate hunger and food cravings too. This type of emotion-driven eating can often be disassociated from our actual physiological needs. 

This is all to say, that our energy and nutrient needs and thus the food we reach for, are forever changing. While we do all have a baseline range of requirements, there certainly are periods in life where you may feel noticeably hungrier than usual. 

Key factors that can increase hunger levels: 

• Chronic stress or recovering from a stressful period

• Increased or more consistent exercise 

• Poor sleep patterns

• Changes in the type or quality of food being eaten

• Restrictive dieting, under-eating, or rapid weight loss

• Recovery from illness or injury

• Change in work schedule or living environment 

• Hormonal fluctuations associated with menstruation or pregnancy

• Intense emotions such as sadness, anxiety, boredom, happiness 

• Use of medications or underlying health conditions
  

How to manage periods of increased hunger

A period of intensified hunger may last for a few days, weeks, or even months depending on the factors behind it, and it’s understandable, for those with weight management or dietary goals, how this can be derailing…So how can you manage it? 

Developing habits that not only honour your appetite but also focus on quality, variety, and balance is extremely important to ensure healthy eating during this period.

1. Make sure the additional foods you’re consuming are minimally processed and whole foods

This is an opportunity to reduce the reliance on less healthy counterparts allowing you to foster good health and better eating habits during this period, rather than over-consuming common additives in highly-processed foods like salt, sugar, and unhealthy fats. 

2. Focus on balance by eating from all food groups rather than increasing your portion of just one food type or macronutrient group. 

Maintaining dietary balance will assist in stabilising hunger levels and the associated metabolic changes. Focusing on balance will also ensure your micronutrient (vitamin and mineral) needs are being met and help to overcome potential factors contributing to your increased appetite.

3. Use this as an opportunity to boost the volume and variety of plant foods in your diet

Most of us don’t eat nearly enough plant foods to support long-term health so including a wider variety of fruit, vegetables, legumes, and whole grains during this period can help address the underlying cause. This extends to improving gut health, which is instrumental in many of the mood-associated factors that can influence dietary behaviours. 

4. Opt for home-made meals and snacks where possible

Preparing your own food enables you to control the quality and portion sizes of meals so you are better able to self-monitor your food intake and adjust accordingly. Preparing food is also an important aspect of tuning in to hunger and fullness cues by way of the gut-brain axis. 


Above all else, remember that your body is constantly in flux and the more in tune you can be with its needs and wants, the less likely periods of change will affect your overall health and wellbeing. A simple mindset shift from fighting the hunger to nourishing your body is often the best approach to normalise appetite efficiently. 

If you struggle to create balance and consistency with your eating habits or are unsure what to eat to reach your goals, then nutrition coaching might be right for you. I offer individualised nutrition coaching designed to educate you, motivate you, and support you while we make sustainable changes in your diet and lifestyle to build whole-body health.

Find out more about nutrition coaching with me

An important note:

If eating more is coupled with unexplained or rapid weight loss or any other unusual symptoms, it is best to consult your health care provider to rule out any underlying health conditions.