Do you feel like you’re constantly hungry, even after eating? If you’re struggling with uncontrollable hunger, it’s likely due to hormonal imbalances, poor food choices, or lifestyle habits.
At 12reps, we focus on evidence-based nutrition and fitness strategies to help you fuel your body the right way. Let’s break down why you’re always hungry and how to fix it with science-backed insights.
Why Am I Always Hungry?
Hunger isn’t just about eating too little, it’s about how your body regulates hormones like ghrelin, leptin, and insulin. If these hormones are out of balance, your appetite goes into overdrive.
You’re Not Eating Enough Protein (Regulating Ghrelin & Leptin)
The Science: Protein helps control ghrelin, known as the hunger hormone, which signals your brain when it’s time to eat. It also influences leptin, the hormone that tells your brain you’re full.
Study: A 2015 study in the American Journal of Clinical Nutrition found that higher protein intake leads to lower ghrelin levels and increased satiety, reducing hunger throughout the day.
The Fix: Make sure each meal includes high-quality protein, like:
✔ Chicken thighs
✔ Eggs
✔ Greek yogurt
✔ Tuna
✔ Lean beef
Why It Works: Protein suppresses ghrelin, increases leptin sensitivity, and keeps you full longer.
You’re Experiencing Blood Sugar Spikes (Insulin & Hunger Crashes)
Eating lots of processed carbs (like white bread, sugary snacks, and sodas) causes blood sugar spikes. This triggers a rapid insulin response, leading to a sudden drop in blood sugar (hypoglycemia), which makes you hungry again soon after eating.
Study: A 2019 study published in Diabetes, Obesity, and Metabolism found that people who consume high-glycemic foods (like sugar and white flour) experience stronger hunger cravings due to fluctuating insulin levels.
The Fix: Reduce refined carbs and eat more fiber-rich foods like:
✔ Sweet potatoes
✔ Brown rice
✔ Vegetables
✔ Beans & lentils
✔ Whole grains
Why It Works: Fiber slows digestion, preventing blood sugar spikes and keeping insulin levels stable.
You’re Not Drinking Enough Water (Thirst Mimicking Hunger)
Dehydration can trick your brain into thinking you’re hungry, leading to unnecessary snacking.
The Fix: Before reaching for food, drink a glass of water and wait 15 minutes.
Study: A 2014 study in The Journal of Clinical Endocrinology & Metabolism showed that drinking 500ml of water can increase satiety and reduce calorie intake.
✔ Aim for 2-3 liters of water per day
✔ Add electrolytes if you sweat a lot during workouts
✔ Try herbal teas for variety
You’re Not Eating Enough Healthy Fats (Leptin Regulation)
Fats don’t make you fat—they help keep you full and satisfied by regulating leptin levels.
The Fix: Include healthy fats in your diet, like:
✔ Avocados
✔ Nuts & seeds
✔ Olive oil
✔ Fatty fish (like salmon & tuna)
Study: Research from The Journal of Nutrition found that diets rich in healthy fats improve leptin sensitivity, reducing hunger.
Why It Works: Healthy fats regulate appetite hormones and support brain function.
You’re Not Eating Enough Calories (Slowing Metabolism & Overproducing Ghrelin)
If you’re training hard but eating too little, your body ramps up ghrelin production, making you constantly hungry.
Study: A 2016 study in Obesity Reviews found that low-calorie diets increase ghrelin levels, leading to intense hunger and difficulty maintaining weight loss.
The Fix: Instead of drastically cutting calories, focus on fueling your body with nutrient-dense meals:
✔ Eat balanced meals with protein, carbs, and fats
✔ Don’t fear carbs—they fuel your workouts
✔ Track your intake to make sure you’re eating enough.
You’re Not Sleeping Enough (Cortisol & Ghrelin Disruptions)
Lack of sleep increases ghrelin and cortisol, leading to cravings for high-carb, sugary foods.
Study: A 2021 study in The Journal of Sleep Research found that people who sleep less than 6 hours per night experience a 15% increase in ghrelin levels, leading to increased hunger.
The Fix:
✔ Aim for 7-9 hours of sleep per night
✔ Avoid screens before bed to improve sleep quality
✔ Stick to a consistent sleep schedule
Final Thoughts: Train Smart, Eat Smarter
If you’re always hungry, your body is telling you something. Instead of battling cravings, focus on proper nutrition, eating balanced meals, stabilizing insulin levels, and getting enough rest.
Take control of your hunger and fuel your body the right way with 12reps!
References
1. Leidy HJ, Clifton PM, Astrup A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015.
2. Ludwig DS, Ebbeling CB. The carbohydrate-insulin model: a physiological perspective on the obesity pandemic. Diabetes Obes Metab. 2019.
3. Boschmann M, Steiniger J, Franke G, et al. Water-induced thermogenesis. J Clin Endocrinol Metab. 2014.
4. Havel PJ. Control of energy homeostasis and insulin action by adipocyte hormones: leptin, acylation stimulating protein, and adiponectin. Curr Opin Lipidol. 2002.
5. Sumithran P, Prendergast LA, Delbridge E, et al. Long-term persistence of hormonal adaptations to weight loss. Obes Rev. 2016.
6. St-Onge MP, Roberts AL, Chen J, et al. Short sleep duration increases energy intakes but does not change energy expenditure in normal-weight individuals. J Sleep Res. 2021.
